A method of losing weight by using fewer days but losing a lot of weight may seem a bit hardcore. And some people’s bodies may not be able to adjust in time. Which can lead to illness. Therefore, let’s take a look at a healthy weight loss formula recommended by the Department of Health. Which is also an interesting option.

The easy-to-do weight loss formula recommended by the Department of Health is to consume food. According to the http://ufabet999.app food plate model, or what is known as the 211 menu, by dividing the plate into 4 parts. 

Half of the plate is vegetables, which can be fresh or cooked. The cooking method can be chosen as desired, but oil and sugar must be taken into account.

The other part is rice and flour, which does not have to be eaten with just one slice of bread. According to the extreme recipe. You can eat 2 ladles per meal, which can be 2 ladles of rice or 2 slices of bread. If you eat other things, such as grains, milk and yogurt. You should reduce the amount of rice in that meal. The

          last remaining part is meat. You must choose the kind with no skin or fat, cooked by boiling, steaming or grilling to reduce energy from oil. And to get enough complete nutrition, you must have 1 small plate of fruit with every meal. In addition, you should drink 1 glass of skim milk per day and 6-8 glasses of water per day.

Normally, proper and safe weight loss should reduce about half a kilogram per week, which is not a large amount at a time. Because reducing gradually and continuously will have a good effect on maintaining the body’s condition. It will allow the body to adjust and maintain balance, both in terms of energy metabolism, physical fitness, and work efficiency. And focus on adjusting your eating behavior to be good for yourself.

          Do you know that losing weight quickly, whether from taking weight loss pills or fasting, will cause the body to lose fat mass? Every 4 kilograms of weight loss will lose 3 kilograms of fat mass and 1 kilogram of muscle mass. When you stop controlling your weight, your weight will return to the same level again. But this weight that gains back will be pure fat mass, which is called the “yo-yo effect.”

          Therefore, the best solution for losing weight is to control your diet along with exercising at least 30-60 minutes a day, 5 days a week, to maintain muscle and maintain a stable energy metabolism rate that is good for your health.