Some people simply aim to lose weight when they say “to lose weight”. A healthy diet is to build a body with smooth metabolism. And less fatigue by removing not only weight but also excess fat and building appropriate muscles.
Benefits of a healthy diet:
By controlling your diet, exercising, and reviewing your lifestyle, you can expect a healthy body with smooth metabolism.
In addition, eating well while exercising to some extent can reduce the stress of not being able to eat and has the advantage of being easy to continue.
There are two types of exercise: aerobic exercise such as walking and running, and anaerobic exercise that uses muscles instantaneously such as strength training. In order to lose weight efficiently, it is important to combine these two exercises, not just one.
1- Burning fat with aerobic exercise
When performing low-intensity exercise such as walking and running for a long time, body fat is mainly used as an energy source in the body. Therefore, aerobic exercise is called “fat burning exercise”.
Of course, this aerobic exercise consumes energy even for a short time. But since you start using body fat as an energy source 20 minutes after you start it. You can reduce body fat more by doing it for 20 minutes or more. You can expect it. *
2. Increase basal metabolism with anaerobic exercise
Anaerobic exercise, such as weight training, has a low rate of fat burning during exercise like aerobic exercise. But it trains muscles called fast muscles.
By training this fast muscle, you can expect the effect of increasing basal metabolism (energy metabolism at rest).
In other words, if this muscle is trained, the calories burned will increase even if you live the same life as before, and you will be able to make a body that is easy to lose weight.
It is also said that anaerobic exercise promotes the secretion of hormones that promote lipolysis, such as adrenaline and growth hormone, which promotes fat burning in subsequent activities.
Therefore, in order to reduce body fat, it is said that a combination of anaerobic exercise such as muscle training walking and aerobic exercise is good.
To lose weight in a healthy way, do not reduce anything drastically. It’s important to have proper calorie control, a well-balanced diet, and the nutrition you need.
Appropriate calorie control:
Weight gains or loses depending on the balance between calories burned and calories consumed. By doing so in parallel, you can expect to proceed with your diet without stress.
Please refer to the following for tips on reducing calories.
- Avoid fried food
- Reduce the amount of rice by 1/4 of the usual amount
- Reduce rice when drinking alcohol
- Turn beer into calorie off
- Change dressing and mayonnaise to non-calorie
- Snack up to 100 kcal
- Be conscious of the calorie display etc.
- Firmly protein to improve basal metabolism
Amino acids that makeup protein are one of the nutrients that are indispensable when converting food into energy. If this is insufficient, the cycle of energy metabolism will not run smoothly, and even if you refrain from calories, it will easily accumulate as fat.
Also, no matter how much you exercise, if you don’t have the protein that is the material for your muscles, your training will be inefficient.
Protein is abundant in meat, seafood, soybeans and soybean products, eggs, and dairy products. Be aware that you should eat at least one meal each meal that contains protein.
Be careful with fatty meats and fish. Also, in terms of cooking method, it would be good to avoid fried foods and stir-fried foods that use a lot of oil such as Chinese food.
Ingestion of vitamins and minerals:
Vitamins and minerals are also one of the nutrients that you want to take with protein. Like proteins, these also play an important role in energy metabolism, and if they are deficient, metabolism will not run smoothly. It is also needed to build muscle from protein.
It is evenly contained in vegetables, fruits, seaweed, etc., so be sure to take it every meal. In addition, the B vitamins, which are closely related to metabolism, are also abundant in pork and eel.
Be aware of the order of eating:
It is also becoming clear that consciousness of the order of eating and slowing the rate of increase in blood sugar level can prevent the accumulation of body fat. This is due to the reduced amount of insulin secreted by elevated blood sugar levels. This is because insulin promotes the synthesis of excess glucose in the body into triglycerides and the like.
Eating vegetables, side dishes such as meat and fish, and rice in that order can be expected to slow down the rise in blood sugar levels. However, vegetables such as potatoes, carrots, corn, and pumpkin contain a lot of sugar, so be careful not to overdose.
Drink non-caloric carbonated water instead of water or tea:
Instead of water and tea, drink carbonated water, which is easy to swell, to overcome hunger is also a device to suppress appetite during weight loss. Among them, if you choose one that contains minerals and drink it. It recommended that you can take in minerals that tend to be deficient.
Time of sleeping:
In fact, daily sleep time is also related to diet. Be careful if you are busy and tend to be late.
It is also important not to break the constant rhythm of waking up time and sleeping time when the day and night are reversed due to work.
To lose weight in a healthy way, you start by living a healthy life. Set a reasonable weight loss goal and find diet, exercise, and lifestyle habits to meet it. First of all, try to do what you can realistically do.
The key to continuation is to stay conscious. To that end, try to work in a reasonable way, not on an extreme diet.