Women began to care about her appearance since the 1900's. However, the man who first go on a diet instead of a British man named William Banting, who suffer from obesity. He managed to control the food until it has the ideal body weight. The name of her diet became known as Banting's diet. Finally, in the 1900s, women began joining in on a diet.
Over time, the motivation of women on a diet also has changed. If once more to the appearance, now more aimed at health. Body image was now changed. Who had had time to obsess plump now wants to lean as a top model.
In fact at this time, she began to feel pressured to go on a diet since the age of 11 years, 65 percent of them began to fear he was fat. "In fact, 80 percent of teens now have a dietary behavior," said Susana, STP, MSc., PDEng, Head of Division Nutrifood Research Center.
Eat As an outlet
The role of women also changed. If the first role of women only as housewives, women now have a multi actor with a high level of busyness. As a result, "It's impact on eating behavior, which eventually also have an impact on obesity. In addition to rushing, the overall lifestyle also contribute to obesity, "said Susana.
For example, women often skip breakfast because of busy or did not have time. As a result, during lunch, incredible hunger. "Skipping breakfast turns out also can disrupt the menstrual cycle. As a result, stress arising again, and then connects to the diet again, and so on. In fact, at first just from skipping meals, "said Susana.
Busyness also will bring up stress, so eat unhealthy. The reason is, women are more vulnerable to gain weight or obese because they are more often seeking an outlet to the food than men. Research shows people who consume a lot of stress tend to be more high-calorie foods and choose foods that are high in fat.
These bad habits get negative when women workers now also rarely move, and spent more time with just sitting at the computer. And when they are busy, then the work was done while snacking. Unhealthy snacks, high fat, sugar, and calories eventually be an option to accompany busyness. While eating while doing other activities also encourage excessive consumption. As a result, they often do not realize the amount that was consumed.
Balanced Nutrition
If traced, then the caloric needs of adult women in an office without the sport is around 1800 calories a day. While the normal diet usually can reach 2500 calories. In addition to the total number of calories in balance, nutrients entering must be balanced. So, not only are we fat / create, but also carbohydrate, protein, vitamins, and minerals.
The amount of carbohydrates needed daily adult female is about 8 servings of carbohydrates, 1 serving about half a cup of white rice or a slice of white bread. "So, in a day should eat a total of 8 pieces of white bread or 8 cups cooked rice," said Susana.
Protein requirement was no less important. Often, women do the diet to avoid protein, such as only eating fruits or vegetables. In fact, if the fulfillment of the protein is less, the effect can make easy hunger, muscle over time more and more loose / down. In fact, in muscle fat burned. The more lax muscles, the fat burning metabolism will be inhibited and decreased.
So the protein needs of adult women in a day is about 2-3 servings of animal protein (eggs, milk, meat, fish). In addition to animal protein, vegetable protein can also, like tempe, tofu, beans, 2-3 servings a day. Fruits 3-5 servings a day, while the 2-3 servings of vegetables a day. "Intake of fat, sugar, and salt should be limited. Granulated sugar for example, the day just 2.5 to 3 tablespoons, "she continued.
So how can not gain weight? "It must be balanced between the energy expended through activity with food intake," said Susana. That is, to maintain weight, enough with the balance between the number who entered with an exit. Meanwhile, if you want to lose weight, then the number of calories in must be smaller than the number of calories out. "Eating should be fewer, or normal diet plus exercise. Aerobic exercise for an hour spent about 400 calories, "he continued.
Use the Stairs
Routine exercise is also important to maintain weight, especially if daily activities at work are not so high. A recurring obstacle to exercise is diverse, ranging from lazy get up early, no time for reasons of activity in office and other activities, embarrassed to exercise because of body shape is not good or can not exercise, expensive gym, or lack of motivation.
To get used to doing sports, Susana suggested creating a plan (planning), for example the selection of the appropriate time and determine the motivation to exercise. Also, as much as possible enjoy the sport and looking for friends to remove obstacles. "Select moderate intensity exercise, like brisk walking, jogging, or cycling, at least 150 minutes per week. Increase the frequency and intensity gradually to a more optimal result, "he advised.
You also can remain active while in office, for example by using the stairs instead of elevators. This will help you burn calories faster, choose to park vehicles in the most remote, and select the toilets on different floors. "In the room, make it a habit every time you come to co-workers want to communicate. Forget the phone. You can also make small meeting by standing, occasionally, "he said.
Hasto Prianggoro / concatenated Thanks for reading:Effective Diet for Active Women (1)
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