4 Preparation before the diet you need to do in order to successfully lose weight

A good diet program requires careful planning so that you can get the desired results. Here are four diet preparations you need to do before you start.

What are the diet preparations that need to be done in advance?

1. Set specific but realistic targets

Don't just set a "want to lose weight" target, but make your final target more specific into short-term target points. These more specific short-term goals will later be useful as a guide for your diet to achieve your long-term goals.

For example, first find out how much weight corresponds to your height (to calculate your BMI check the Hello Sehat BMI Calculator or at bit.ly/indeksmassatubuh). If you think it's too far, choose a target that is closest to your ideal body weight. Make it a long-term goal that you will aim for. You could say this is the main target.

Next, break those long-term goals into weekly or fortnightly goals that are shorter than the main target. For example, in one week your goal is to lose 1 kg of body weight.

Make your short-term goals a stepping stone each week until you get closer to your main goal.

2. Find out how much food or drink you should normally consume in a day

Before starting a diet, it's a good idea to remember and find out how many calories you normally eat during this time. Make the estimated numbers the starting point of your weight loss program. Only then can you start reducing your calorie intake from these standards slowly.

But remember: The number of calories you cut back can vary depending on the weight loss goals you set per week. For example, you could aim to reduce 500 calories per day for the week. After that, reduce it to 600 for the next week, for example.

To make your diet less strenuous, start by cutting back a little from your usual eating habits. For example, from eating rice 3 times a day to 2 portions of rice a day. From those who used to be accustomed to drinking 4 bottles of sweet drinks, it is reduced to only 2-3 bottles per day.

3. Find out the physical activity that fits your daily activities

Apart from dietary arrangements, you also have to make a physical activity plan to manage the energy balance in the body. To burn more calories, you can do help reduce calories and burn more fat through physical activity.

This way you can lose weight faster in a safe way. Adjust the physical activity that you will choose with the activities you have. Put into your activities, such as:

Sports while watching TV at home.
Park the vehicle further away from the building to your destination.
Limit the time you sit too long, give your body time to light stretches.
Choose the stairs to climb to your destination instead of taking the elevator.
Do exercise for at least 30 minutes a day with moderate intensity.

4. Consultation with a doctor or nutritionist

Instead of dieting carelessly so that the results are ineffective and long-lasting, it's a good idea to consult your doctor or the nearest nutritionist about how to set a good diet according to your conditions and needs.

Consulting a doctor can also be a good diet preparation because that way you can find out if there are metabolic disorders that might affect your body. Certain health conditions can make it more difficult for you to lose weight, such as hormonal disorders, cardiovascular disease, sleep disorders, eating disorders, or taking certain medications.

If your doctor discovers there is a problem with your body that could potentially hinder the success of your diet, he or she can help organize a better diet so that you still get the best results.