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Easy diet to lose weight without difficulty! 5 ideas that can be practiced in daily life

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“I want to start a diet, but what should I actually start with?”
“I wonder if there is a simple diet that I can continue …”

So, even if you want to go on a diet, you may be worried if you don’t know what to do.

When you think of dieting , you may think of dietary restrictions, but you shouldn’t go on an unreasonable diet .

Do your diet in a way that you can easily continue without straining your body.

In this article, we’ll show you simple and healthy dieting methods that you can incorporate into your daily life right now .

1. 1. There is no point in dieting unless it continues!

“I want to get the effect as soon as possible!”

Many people on a diet will have this kind of feeling.

It may not be impossible to lose weight in the short term by dieting or going to the gym.

However, a diet can only be “successful” if it can maintain its weight after weight loss.

If you eat too much, exercise abruptly, or go on a diet, even if you lose weight temporarily, you can quickly get fat in reaction .

In addition, dieting due to extreme dietary restrictions not only rebounds, but also poses a risk of malnutrition and illness .

Therefore, it is important to work on a diet in a “reasonable way” .

No matter how hard you try, if you can’t maintain your weight after losing weight, your efforts will be meaningless.

Not only during the diet period, but it is also important to take a scale every day after losing weight to make sure that you can maintain the condition after weight loss .

2. 2. An unreasonable diet is bad for your health! Beware of three risks

There is a risk of losing your health if you go on a diet incorrectly .

When you look up a diet, you’ll find that you don’t know what to believe because of all the information and experiences.

So that you don’t regret a diet based on false information or dogmatism, here are three easy-to-understand explanations of the risks that can occur with a diet .

[Three risks when you go on an unreasonable diet]
  • Risk 1 Extreme dietary restrictions can lead to malnutrition
  • Risk 2 There is also a risk that you will get fat easily due to the reaction of the diet
  • Risk 3 The obsession of “being thin” leads to eating disorders

Risk 1 Extreme dietary restrictions can lead to malnutrition

” Diet restriction ” is often mentioned as a method of dieting .

There are various methods such as excessive sugar restriction and reducing the number of meals themselves, but extreme dietary restrictions can lead to malnutrition and various health hazards .

For example, a lack of carbohydrates, which are the source of energy for the body, can cause poor concentration and fatigue .

In addition, lack of protein that makes the body weakens physical strength and immunity.

When iron deficiency and associated anemia occur, symptoms such as “dullness” and “easy to get tired” appear.

You also want to avoid constipation due to lack of dietary fiber and osteoporosis due to lack of calcium and vitamin D.

Chronic malnutrition can lead to serious situations such as hypotension and arrhythmias, which can lead to amenorrhea in females .

“I’m not good at exercising, so let’s eat less and lose weight easily!”

Some people may think that.

However, starting a diet in the wrong way, such as extreme dietary restrictions, can have a negative effect on your body .

If you don’t get the nutrition you need, it will put a strain on your body.

When you start a diet, try to have a meal menu that includes staple foods, main dishes, and side dishes, rather than reducing the amount extremely .

It is also effective to review the sweets and alcohol that you usually eat .

Risk 2 There is a possibility that you will get fat easily due to the reaction of the diet.

There will certainly be cases of successful short-term weight loss due to strict dietary restrictions .

However, even if you lose weight temporarily due to an unreasonable diet, there is a risk that you will lose weight due to the reaction .

It’s a so-called “rebound” phenomenon .

The horror of rebounds isn’t just about wasting your efforts to lose weight.

Repeated rapid weight loss and rebounds can lead to a tendency to gain weight .

You definitely want to avoid the situation where you start dieting to lose weight, but you tend to gain weight.

It is important to carry out a continuous diet to create a constitution that makes it easy to lose weight .

Risk 3 The obsession of “being thin” leads to eating disorders

“I don’t like what I look like right now, so I just have to lose weight …!”

I think there are some people who are thinking about it.

If you continue to be obsessed with the obsessions of “you have to lose weight” and “you really want to lose weight,” you run the risk of having an eating disorder .

Eating disorders are mental disorders that require treatment for both the mind and body.

It’s not always a bad thing to try to get your ideal body shape, but if you get sick with an unreasonable diet, you won’t have any children .

The Japan Society for the Study of Obesity uses a body mass index called “BMI” to classify body types as follows.

Although the index of obesity varies from country to country, BMI is used internationally as an index to express the degree of obesity, and it is calculated by the formula [weight (kg)] ÷ [height (m) squared] .

BMI (weight / height x height) Judgment of body shape
Less than 18.5 Low weight (thin)
18.5 to less than 25 Normal weight
Less than 25-30 Obesity (1 degree)
30-less than 35 Obesity (twice)
Less than 35-40 Obesity (3 degrees)
40 or more Obesity (4 degrees)

It is said that the ideal weight that is most resistant to illness is about 22 BMI, but if the BMI is less than 25, there is no need to forcefully change the amount of food .

Be aware that dieting is for your own health, and do not overdo it that puts a strain on your body .

3. 3. You can practice it in your daily life! Easy diet technique

“Then, how should I actually start a diet?”

That’s where I’m worried.

Here, we will tell you how to diet “without stress” and “anyone can continue” in daily life .

In fact, it is said that it is necessary to consume 7,000 kcal to lose 1 kg of body weight .

A simple calculation, for example, if you consume 350 kcal more calories than you consume in a day, you can consume 7,000 kcal in 20 days and reduce 1 kg.

“Does it take so long just to reduce 1kg?”

You may think that, but short-term intensive and extreme diets that put a strain on the body are prohibited .

This is because if the calorie intake is much lower than the basal metabolism due to extreme dietary restrictions such as a fasting diet, there is a risk of nutritional deficiency or eating disorders .

Basal metabolism
It is the calories that are consumed by the body’s activities. For reference, a man aged 18 to 29 consumes 1,520 kcal per day as basal metabolism, and a woman of the same age consumes about 1,110 kcal.

Since basal metabolism is the calories needed to move the body, it can be said that at least more calories should be consumed in the diet even during a diet .

Incorporate a little ingenuity into your daily life and make a diet that keeps you healthy and comfortable.

Then, I will introduce the diet ideas that can be practiced in daily life.

3-1. Ingenuity in meals

Even if you don’t have extreme dietary restrictions such as reducing the number of meals or removing carbohydrates, you can diet by simply reviewing your daily diet .

Here are four simple ideas you can start today .

[Ingenuity in dieting]
  • Ingenuity 1 Chew well and eat
  • Ingenuity 2 Add vegetables to your diet and eat vegetables first
  • Ingenuity 3 Eat snacks without overdoing it on an empty stomach
  • Ingenuity 4 Eat as little as possible after 21:00

Ingenuity 1 Chew well and eat

Many of you may have heard that if you chew well, you will be full even with a small amount of food.

When you chew food, the stimulus in the mouth is transmitted to the brain, and a substance called “nerve histamine” is secreted .

This nerve histamine excites the satiety center and makes you feel “I’m full”, so chewing well can prevent overeating .

It is also known that chewing well and eating improves postprandial metabolism.

If a little effort to chew and eat well leads to a diet, there is no reason not to start with the next meal.

Ingenuity 2 Add vegetables to your diet and eat vegetables first

It is also important to add vegetables to your diet and start eating from vegetables .

Dietary fiber contained in vegetables has the function of slowing the rise in blood sugar level after meals .

“What is the relationship between blood sugar and diet?”

You may be wondering, but how the blood sugar level rises after a meal is greatly related to body fat.

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When the body digests food and absorbs the sugar contained in it, the blood sugar level rises and the pancreas secretes a hormone called insulin.

Insulin works to lower blood sugar levels and promotes the function of converting sugar that has not been used up as energy into fat.

In other words, if your blood sugar level rises sharply and a large amount of insulin is secreted, you may be more likely to gain fat .

If you suddenly start eating sugar-based foods such as rice, bread, and sweets when you are hungry, your blood sugar level will suddenly rise and insulin will be over-secreted .

It is also said that appetite increases when a large amount of insulin secreted causes a sudden change in blood sugar level, such as a sudden drop in blood sugar level .

However, you can avoid this situation simply by changing the order of eating.

Incorporate vegetables into your diet and try to eat them first .

Ingenuity 3 Eat snacks without overdoing it on an empty stomach

“I’ve started a diet and I have to put up with snacks!”

Some people may be enthusiastic.

However, if I am hungry but forcibly put up with it and eat more, I have no children .

Even if you’re on a diet that wants to lose even a little weight, don’t overdo it on an empty stomach and eat snacks .

It may be a little easier for you to feel than to think that you should never eat it.

However, it is generally said that the standard snack time to eat a day is about 200 kcal, but be careful when choosing a diet that is conscious of calories and nutrients .

For example, fruits can supplement dietary fiber and vitamins with relatively low calories, so they are also recommended during dieting .

Gum , which is low in calories and can be chewed a lot, is also suitable for snacking during a diet .

On the other hand, common sweets such as cookies and chocolate are relatively high in calories .

However, just because you are on a diet does not mean that you have to put up with sweets.

There will be no problem if you reduce the number of times you eat or reduce the amount of food you eat .

Ingenuity 4 Eat as little as possible after 21:00

Please refrain from eating after 21:00 as much as possible .

The later you eat, the more likely you are to accumulate what you eat as fat .

At night, a substance called “BMAL1” increases in the human body.

Since BMAL1 has the function of suppressing the decomposition of fat and storing it in the body, it is said that eating at night makes it easier to gain weight .

The amount of BMAL1 secreted is related to the time when the sun is shining, and while the amount secreted during the day is small, the amount secreted increases at night.

Especially between 22:00 and 2:00 pm, a lot of BMAL1 is secreted .

Supper should be eaten as soon as possible , and you should have plenty of time to eat nothing after 21:00 .

“But because of my work, dinner will be late …”

For those who say, it is recommended to eat snacks and reduce the amount of dinner as much as possible .

Rather than enduring snacks and eating a lot of supper, eating snacks early and reducing the amount of food you eat late can be more effective for your diet.

3-2. Ingenuity to increase exercise

“I want to lose weight, but I don’t want to move as much as possible …”

Isn’t it the true intention of many people to want to diet as easily as possible ?

It is a fact that “calories burned” must exceed “calories ingested” in order to lose weight .

However, depending on age and gender, humans consume about 1,000 to 1,500 kcal for basal metabolism alone.

In addition to the calories consumed as basal metabolism, we will introduce ways to easily increase exercise in order to consume as many calories as possible.

Also, let’s explain how to calculate calories burned in an easy-to-understand manner.

[Ingenuity in exercise during diet]
  • Ingenuity 1 Try walking for 1 station
  • Ingenuity 2 Use stairs as much as possible
  • Ingenuity 3 Clean the house diligently

Ingenuity 1 Try walking for 1 station

If you are commuting to work or school by train, we recommend that you get off at one station and walk to the nearest station .

Even if jogging or training in the gym is difficult, walking can be easily incorporated into your daily life.

In fact, you can burn calories properly just by walking .

The calories burned

“Amount of exercise (METs x time) x weight x 1.05”

It can be easily calculated by the formula.

Mets is an indicator of how many times more calories you burn at rest .

The Ministry of Health, Labor and Welfare shows that walking is about 3.5 METs if it is 1 METs when you are still.

For example, if you calculate the calories burned when you walk to the nearest station for 30 minutes by weight, it will be as follows.

[By weight, calories burned when walking for 30 minutes]
body weight a formula Calories burned
50kg 3.5 x 0.5 hours x 50 kg x 1.05 92kcal
60kg 3.5 x 0.5 hours x 60 kg x 1.05 110kcal
70kg 3.5 x 0.5 hours x 70 kg x 1.05 129kcal
80kg 3.5 x 0.5 hours x 80 kg x 1.05 147kcal
90kg 3.5 x 0.5 hours x 90 kg x 1.05 165kcal

If you get used to walking for one station, try walking for two stations, or widen your stride and increase your walking speed, and you will burn more calories .

If you get into the habit of “walking” in your daily life, it should be easier to lose weight.

Ingenuity 2 Use stairs as much as possible

When you’re in a hurry, you tend to rely on escalators and elevators, but using the stairs within a reasonable range is also effective for dieting .

According to the standards set by the Ministry of Health, Labor and Welfare, climbing stairs is 4.0 METs and going down stairs is 3.5 METs .

In other words, you can increase calories burned by simply reducing the number of times you use escalators and elevators in your daily life .

For example, let’s look at the calories burned when going up the stairs for 15 minutes and going down the stairs for 15 minutes by weight.

[By weight, calories burned when going up and down stairs for 30 minutes]
body weight a formula Calories burned
50kg (4.0 x 0.25 hours x 50 kg x 1.05)
+ (3.5 x 0.25 hours x 50 kg x 1.05)
98kcal
60kg (4.0 x 0.25 hours x 60 kg x 1.05)
+ (3.5 x 0.25 hours x 60 kg x 1.05)
118kcal
70kg (4.0 x 0.25 hours x 70 kg x 1.05)
+ (3.5 x 0.25 hours x 70 kg x 1.05)
138kcal
80kg (4.0 x 0.25 hours x 80 kg x 1.05)
+ (3.5 x 0.25 hours x 80 kg x 1.05)
158kcal
90kg (4.0 x 0.25 hours x 90 kg x 1.05)
+ (3.5 x 0.25 hours x 90 kg x 1.05)
177kcal

Actually, it consumes more calories when you go up and down the stairs for the same time than when you walk for the same time .

If you live in a condominium or apartment, you should try using the stairs halfway, and if you don’t, you should be able to choose the stairs in a little scene of your daily life.

If you use the stairs within a reasonable range, you may be able to lose weight efficiently.

Ingenuity 3 Clean the house diligently

“Is cleaning the house a diet?”

You may have wondered.

In fact, it is said that cleaning a house has a momentum of about 3.3 to 3.5 METs .

For example, the table below shows the calories burned when vacuuming for 15 minutes and then cleaning the bath for 15 minutes.

[By weight, calories burned when vacuuming for 15 minutes (3.3 mets), cleaning the bath for 15 minutes (3.5 mets)]
body weight a formula Calories burned
50kg (3.3 x 0.25 hours x 50 kg x 1.05)
+ (3.5 x 0.25 hours x 50 kg x 1.05)
89kcal
60kg (3.3 x 0.25 hours x 60 kg x 1.05)
+ (3.5 x 0.25 hours x 60 kg x 1.05)
107kcal
70kg (3.3 x 0.25 hours x 70 kg x 1.05)
+ (3.5 x 0.25 hours x 70 kg x 1.05)
125kcal
80kg (3.3 x 0.25 hours x 80 kg x 1.05)
+ (3.5 x 0.25 hours x 80 kg x 1.05)
143kcal
90kg (3.3 x 0.25 hours x 90 kg x 1.05)
+ (3.5 x 0.25 hours x 90 kg x 1.05)
161kcal

Wow, only the cleaning of 30 branch family, it is possible to burn calories of almost the same extent as walking 30 minutes you.

Even on holidays and other days when you have no business to go out, if you do your best to clean your house, you will be able to exercise .

It’s a good idea to make a habit of cleaning your house once a week for about 30 minutes to an hour.

If the house is clean and it is effective for dieting, it would be two birds with one stone.

4. summary

It is said that “continuation is power”, but it is only meaningful if the diet continues .

Even if you lose weight due to extreme dietary restrictions or sudden increase in physical activity in a short period of time, if you rebound immediately after that, your efforts will be a watershed.

There is also the risk of losing your health if you are on an unreasonable diet .

When you think of dieting, you may think of it as “spicy” or “bearable”, but keeping it stress-free is the most important secret to success .

In this article, I have introduced 7 diet ideas that can be easily incorporated into daily life.

Both are healthy ways to get closer to your ideal body shape .

Please review your daily habits and start your diet from where you can.

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