To lose weight healthily, it is important to set appropriate goals and review exercise, diet, and lifestyle habits. Simply getting thin can cause problems like back pain and weakening of bones.
What does it mean to lose weight healthily?
Some people aim to lose weight simply by saying “getting thinner”, A healthy diet is to create a body with smooth metabolism and less fatigue by not only losing weight but also removing excess fat and building proper muscles.
And for that purpose, it is important to review three things: diet control, exercise, and correct lifestyle.
Taking a healthy diet
Maintaining a healthy diet by controlling your diet, exercising, and reviewing your lifestyle, you can expect a body with a smooth metabolism. Furthermore, by adding some exercise and eating well, you can reduce the stress of not being able to eat and it is easy to continue. You want to lose fat, not muscles so it is important to take a diet that contains lesser fats and more proteins.
Setting a goal
First of all, what do you want to be? Try to set reasonable weight and body fat percentage goals. From your goals, you can figure out how much exercise and diet control you should have compared to your current situation.
Calculate the daily reduction of target calories is the first step towards your goal.
Exercises include aerobic exercises such as walking and running and anaerobic exercises that use the muscles instantaneously, such as muscle training. To lose weight efficiently, it is important to combine these two exercises, not one.
I will explain why they are important and how to combine them.
Aerobic exercise for fat burning
During long periods of low-intensity exercise such as walking and running, the body mainly uses body fat as an energy source. Therefore, aerobic exercise is called “fat burning exercise”.
This aerobic exercise consumes energy, of course, for a short time, but since 20 minutes have passed since starting to use body fat as an energy source, it is possible to reduce body fat more by performing it for 20 minutes or more.
To lose weight in a healthy way, instead of reducing something extremely, It is important to have proper calorie control, eat well and in good balance, and obtain the necessary nutrition.
Proper calorie control
Weight gains and losses depending on the balance between calories burned and calories ingested. If you can’t exercise every day, or if exercise alone isn’t enough, try calorie control in your diet. You can expect to go on a diet without stress by paralleling.
Please refer to the following for tips on calorie reduction.
- Avoid fried food
- Reduce the amount of rice by 1/4
- Use less rice when drinking
- Turn Beer Off Calories
- Change dressing and mayonnaise to non-calorie
- Make snacks up to 100 kcal
- Try to see the calorie display, etc. consciously
Firmly improves protein and improves basic metabolism
Amino acids that makeup proteins are one of the essential nutrients that are needed when converting what you eat into energy. If this is not enough, the energy metabolism cycle will not go smoothly, and even if you have reduced calories, it will easily accumulate as fat.
Besides, no matter how much exercise you do, if you do not have the protein that becomes the material for muscles, the efficiency of training will also deteriorate.
Protein is abundant in meat, seafood, soybeans/soybean products, eggs, dairy products, etc. Be aware that you should eat a protein-containing meal for each meal or more.
And some foods that are high in protein are also high in fat. Be careful with meat and fish that are high in fat. Also, in terms of cooking methods, 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
Vitamin and minerals are some of the nutrients that we would like to take along with protein. Like proteins, these also play an important role in energy metabolism, and if insufficient, metabolism becomes difficult to turn smoothly. It is also needed when making muscle from protein.
Since it is uniformly contained in vegetables, fruits, seaweed, etc., let’s make it so that each meal is not deficient.
A good 6 to 8-hour sleep is enough for our health and if you want to lose weight properly it is necessary not to oversleep. Some people usually follow routine during working days but on holidays they watch movies and sleep all day. By doing that whole routine is disturbed and it is difficult to follow the schedule again.
Eat slowly and chew well.
Have you been aware of the time you spend on a meal? Isn’t it a habit to eat fast? It is said that there is a relationship between eating speed and BMI (index of obesity). The feeling of satiety 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 20 to 30 minutes after the start of eating. By eating slowly, the sugar content in the blood that is sent to the brain before the stomach becomes full is increased, so that you do not eat too much. If you eat fast without chewing often, you will end up eating more than you need, because your diet will progress before the satiety center acts. Also, by chewing and eating well, food is efficiently digested and absorbed in the body. Not only do you enjoy the food well, but also devise such as “put chopsticks for each bite”, “use a small spoon”, “eat while drinking tea”, and let’s eat slowly over at least 20 minutes.
Drink like a Sparrow.
Drinking plenty of water is always good for health but there is a technique of drinking water that helps you to reduce weight faster.
As the name suggests drink like a sparrow means drink slowly and take small sips. At first, it may seem difficult but you will be amazed by the results. By doing this you can also get rid of constipation as well.
Losing weight unhealthily can cause a bigger problem. Especially when your body is undergrowth. One of the major problems is back pain so we should take notice and start losing weight healthily.