How to lose weight in a healthy way
Why you get fat
Before you lose weight in a healthy way, know why you get fat. Simply put, the cause is that the amount of energy intake (the amount of food) is greater than the amount of energy consumed (the amount of exercise). “Intake energy” is the energy taken into the body by eating. “Energy consumption” is the energy used for life support, daily activities and exercise. If the energy intake is less than the energy consumption, everyone should lose weight. So why do you get obese? It has many factors in the changes in the living environment. In the diet, food is available 24 hours a day, and in the living environment, walking opportunities are reduced and the amount of exercise is reduced. Unknowingly, the balance between intake and consumption has been lost. To get rid of obesity, review your daily life, find the cause of obesity, and develop a “correct lifestyle” to eliminate it.
Not aimed at losing weight numbers
Is it healthy to lose weight? The standard of obesity is not “heavy or low” but “the ratio of fat in the body” = “body fat percentage”. Medically, obesity is defined as “a condition in which adipose tissue accounts for an abnormally increased proportion of the constituents of the body, rather than simply overweight.” Even if the weight is the same, the body fat percentage of a person who trains in sports and has a lot of muscles and a person who does not have the same weight cannot be the same. If it is the muscles and bones that weigh heavily, the person is not considered obese. For this reason, the value of body fat percentage is important.
How to lose weight in a healthy way
In order to lose weight in a healthy way, it is important to lose weight by losing fat. Diet and exercise control is fundamental to this. Rapid weight loss is not only burdensome to the body, but can also induce a variety of adverse effects such as anorexia nervosa, anemia, and abnormal menstruation. The trick is to lose weight slowly. The important thing is not to lose weight temporarily, but to maintain a loss of fat in the long run.
Key points for healthy weight loss
● Meal points
If you skip breakfast lightly for breakfast and lunch, or do not eat breakfast as a habit, there will be a gap between dinner the day before and lunch, and then food will be added. When it comes, the body tries to store more energy. Skipping breakfast or eating too much for dinner to make up for it is a habit of getting fat easily. Make it a habit to have a good breakfast, lunch, and a light dinner.
2. Eat slowly and chew well The
feeling of fullness is controlled by the satiety center in the brain. The satiety center works by the sugar that is sent into the brain and suppresses appetite. This satiety center begins to work about 20 to 30 minutes after the start of a meal. Eating slowly increases the sugar in the blood that is sent to the brain before the stomach becomes full, so you don’t overeat. If you eat fast without chewing well, you will end up eating more than you need because your diet will progress before the satiety center works. Also, by chewing well and eating, food is efficiently digested and absorbed in the body. In addition to tasting the food well, take at least 20 minutes to eat slowly by devising ways such as “putting chopsticks on each bite”, “using a small spoon”, and “eating while drinking tea”.
3. More items than quantity
To improve your health, you need to eat a nutritionally balanced diet. The amount of nutrients that humans need each day is fixed, so it is not good for the body to lack any of them. Eating an extremely unbalanced diet, such as vegetables only or fruits only, can cause adverse effects such as physical discomfort and the development of illness. Eating a well-balanced diet helps your body not want more extra food and naturally suppresses your appetite. In addition, metabolism becomes active and fat does not accumulate easily. The reason for increasing the quantity of food is to enable a naturally nutritionally balanced diet. First, let’s count how many items you eat each day.
4. Light taste, get used to the 8th minute of the belly The
light taste is gentle on the body. Strongly seasoned side dishes tend to promote rice and alcohol in addition to simply increasing the amount of salt, which can cause high blood pressure and heart disease. It is a healthy way to eat with as little seasoning as possible, such as salt, soy sauce, and miso. Also, put your chopsticks where you want to eat another bite. Even a single bite can cause obesity if repeated. If you take a bite of 20kcal and continue to eat this extra every day, the energy of about 7200kcal will be over in one year. This is equivalent to 1 kg of fat.
● Points of exercise
1. Aerobic exercise little by little as much as possible
Aerobic exercise is an exercise in which fat is easily burned as energy. This includes walking, jogging, swimming, and biking a little earlier. As you exercise longer, the triglycerides in adipose tissue break down and the free fatty acids are used as the main source of energy to consume fat. It seems that these exercises do not consume fat unless they are continued for 20 minutes or more, but it is becoming clear that exercise is effective even for a short period of time. It doesn’t matter if it’s chopped into 5 or 10 minutes, so start where you can fit your lifestyle.
2. Strength training improves fat burning efficiency
It is more effective to use not only aerobic exercise but also strength training. By consuming fat as energy by aerobic exercise and building muscle by strength training, it changes to the reason that it is easy to consume energy (because it is hard to accumulate fat and it is hard to gain weight). Body fat percentage and muscle mass do not change overnight, but continuous training will definitely change your body. By adding strength training such as abdominal muscles, push-ups, and dumbbell exercises, you can achieve a well-balanced exercise and improve the efficiency of fat consumption. The first thing to do is to get into the habit, so let’s work hard little by little without giving up.
3. Feel the joy and comfort of exercise
It will take some time for the effects of exercise to appear. It is important to feel the joy and comfort of moving your body, rather than just asking for results, saying that you will not lose weight easily. By continuing, your body will surely change. Look for small changes in yourself. Also, be careful if you feel pain while exercising. Pain is a warning signal that your body emits. It is dangerous to continue exercising in a painful manner. If you experience pain, take a break and try something else, or talk to your doctor or exercise instructor.
● Other points
1. Regular life If
you continue to live irregularly, go out without breakfast, or eat plenty of food at midnight, your body’s energy balance will be lost. To avoid the irregularities of not eating or eating too much, you need to be aware of yourself, but first of all, it is important to try to make your life regular. By adjusting the rhythm of your life, you can adjust the rhythm and balance of your diet.
Measure your body composition daily To maintain a proper weight, measure your body composition daily. It is difficult to increase or decrease fat and muscle in the senses. By continuing the measurement, you can not only raise awareness of weight loss but also help you manage yourself. By keeping a daily life record, you can find invisible reflection points.
3. Stress-free In
In modern society, few people say that there is no stress at all. It is important to control stress well. The desire to eat sweets when frustrated is also related to stress. There is a substance called serotonin in the hormone in the brain, and this substance has a function to calm and calm anxiety. The concentration of serotonin increases with the intake of sugar. For this reason, when you feel stress, you may want to eat sweets by increasing the concentration of serotonin to calm your mind and reduce stress. However, if you lose the temptation and eat too much, you will fall into self-loathing and stress will increase further. It’s not just about eating, it’s also about discussing issues that bother you with your family and friends. Music, travel, etc. are also effective in relieving stress. A well-balanced diet and moderate exercise can also help reduce stress.