Why you get fat
Know why you get fat before you lose weight healthily. In simple terms, this is because the amount of energy consumed (eating amount) is greater than the amount of energy consumed (exercising amount). “Intake energy” is energy taken into the body by eating. "Energy consumption" is energy used for life support and daily activities and exercises. If the energy consumed is less than the energy consumed, anyone should lose weight. So why do you become obese? There are many factors that affect changes in the living environment. In eating habits, you can get food 24 hours a day, and in the living environment, you have fewer opportunities to walk and less exercise. Unconsciously, the balance between consumption and consumption is broken. To get rid of obesity, review your daily life and learn the right lifestyle to find the cause of obesity and remove it.
Not aimed at reducing weight figures
Is low weight good health? The standard for obesity is not large bodyweight but a small amount. Medically, obesity is defined as "a state in which the proportion of adipose tissue is abnormally increased in the components of the body, not just overweight." Even if the body weight is the same, the body fat percentage cannot be the same for people who are trained in sports and have many muscles and those who are not. If you are muscular or boney, you are not considered obese. For this reason, the value of the body fat percentage is important.
How to lose weight healthily
In order to lose weight in a healthy manner, it is important to “reducing weight by reducing fat”. This is based on diet and exercise control. Sudden weight loss not only puts a heavy burden on the body, but can also cause various adverse effects such as anorexia, anemia, and abnormal menstruation. The key to weight loss is “slow”. The important thing is not to lose weight temporarily, but to maintain fat loss over time.
Points for healthy weight loss
● Meal Points
If you have a good morning/ lunch and lightly skipped breakfast, or if you don't eat breakfast as a habit, there will be a gap between the previous day's dinner and lunch, and then food will enter. When it comes, the body tries to store more energy. If you skip breakfast or eat too much for dinner to make up for it, you are making a habit of getting fat. Make it a habit to eat well for breakfast and lunch and light for dinner.
2. Slowly and well chew your meal.
The feeling of fullness is controlled by the fullness 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 act about 20-30 minutes after the start of the meal. Eating slowly increases the sugar in the blood that is sent to your brain before your stomach is full, so you don't have to eat too much. If you eat fast without chewing well, the meal will progress before the fullness center acts, so you will eat more than necessary. In addition, by chewing well, food is efficiently digested and absorbed by the body. In addition to tasting the food well, try to put it on at least 20 minutes, such as “put a chopstick for each bite”, “use a small spoon”, “eat while drinking tea” and so on.
3. More products than quantity
It is necessary to have a well-balanced diet for health promotion. The amount of nutrients that humans need is fixed for each day, so it's not good for anybody to run out. Eating foods that are extremely biased, such as only vegetables or fruits, can cause problems such as illness or illness. By eating a well-balanced meal, you don't want to eat any more food, but you can naturally reduce your appetite. In addition, metabolism becomes active and fats are hard to collect. The reason for increasing the amount of food is to ensure a naturally balanced diet. First, let's count how many items you eat a day.
4. Light taste, get used to the eighth belly
. In addition to the high salt content, the side dishes with deep seasonings tend to have more rice and alcohol, which can lead to high blood pressure and heart disease. It is a healthy way of eating from the health side to reduce the seasonings such as salt, soy sauce, and miso as much as possible. Place chopsticks where you want to eat another bite. Even a single bite can cause obesity. If you take a bite of 20kcal and continue to eat it every day, the energy of about 7200kcal will be over in one year. This is equivalent to 1kg of fat.
● Exercise points
1. Aerobic exercise little by little as much as possible
Aerobic exercise is easy to burn fat as energy. This may be a little early walking, jogging, swimming, cycling, etc. As exercise time increases, the neutral fat of adipose tissue breaks down and the free fatty acids are used as the main energy source to consume fat. It seems that these exercises do not consume fat if they do not last for more than 20 minutes, but it has been found that exercise is effective even in a short time. It doesn't matter if it gets chopped in 5 or 10 minutes, so let's start with what you can do with your lifestyle.
2. Increased fat burning the efficiency with strength training It
is more effective to use not only aerobic exercise but also strength training together. By abundantly consuming fat as energy by aerobic exercise and attaching muscles by strength training, it becomes easier to consume energy (because fat is less likely to accumulate or less fat). Body fat percentage and muscle mass do not change overnight, but by continuing training, you will definitely change your body. By adding strength training such as abdominal muscles, push-ups, and dumbbell exercises, you will have a well-balanced exercise and increase the efficiency of fat consumption. First of all, it's best to make a habit, so let's do it little by little without giving up.
3. Feel the enjoyment and comfort of exercise
It takes some time for the exercise effect to appear. It is important to feel the joy and comfort of moving your body, rather than just looking for results that say “We are not going to lose weight.” By continuing, the body will surely change. Look at your own small changes. Also, be careful if you feel pain while exercising. Pain is a danger signal from your body. It is dangerous to continue a painful exercise. If you experience pain, take a rest and talk to your doctor or exercise instructor.