For those who really want to lose weight! Introducing lifestyle habits that should be reviewed from the mindset
Even if you are on a diet with the feeling that “I wish I could lose weight”, it is difficult to succeed. “I’ve been frustrated with my diet, but now I really want to lose weight!” If you’re hoping that, let’s escape from the usual dieting method.
In this article, I will introduce concretely what people who really want to lose weight should do.
Seriously diet from today! What is a mindset to lose weight?
Even if you go on a diet with a half-hearted feeling, you cannot lose weight. A successful diet requires a strong determination to lose weight and the ability to put it into practice.
If you really want to lose weight, do the following!
Dieting is not an effort!
When you start a diet, everyone will be enthusiastic about “let’s do it.” Have you ever imagined yourself thin and tried to force yourself to become that figure, or tried to get through with just your guts? For example, some people may suddenly try to run something they haven’t done before, or go to the gym.
However, this can be stressful as it disrupts the rhythm of life and reduces motivation. As a result, stress causes fatness, and even if you exercise hard, you will only get fat again after dieting.
Dieting is effective only if you continue it every day, so it is important to incorporate it into your daily life. Let’s diet in a way that can be continued reasonably, not effort.
There are various causes for eating
I think there are many people who have the experience of eating even though they are on a diet. This is not a weak will, but what you want to eat depends on the nutrients that your body lacks.
If you want to eat sweets, you may actually be deficient in protein, not sugar. is.
If you want to eat greasy foods, you may be deficient in potassium. It is abundant in seaweeds, potatoes, legumes, vegetables, meat, fish, etc., so be conscious of incorporating it into your diet.
The more times you want to drink coffee, the more you may want iron. This is because iron deficiency makes your body more likely to feel tired. Bancha, roasted green tea, and brown rice tea are recommended because coffee inhibits the absorption of iron .
Don’t get caught up in numbers
The purpose of the diet is not to lose weight, but to remove excess body fat from the body. Even during the day, it often happens that you gain or lose weight depending on the amount of water, so if you just look at the numbers, you will not be able to continue your diet.
It is very important for dieting to lose body fat and gain muscle mass. The more muscle you have, the better your metabolism and the easier it is to lose weight.
However, if you reduce the weight by 5 kg or more in a month, it will put a lot of strain on your body and increase the possibility of rebound. The ideal diet is a pace at which about 1 kg of body fat is lost in a month .
The recommended method is to eat a protein-based diet, build muscle, gain weight, and then lose body fat. When consuming protein, avoid processed meats such as hams and sausages, and try to get a good balance of both animal and vegetable origin.
What people who really want to lose weight do
There are many women who want to lose weight, so there is a lot of information about dieting in the streets. Some of them have catchphrases such as “You can easily lose weight!” Or “You can lose weight just by doing XX!”.
However, in reality, it is almost impossible to lose weight without effort. If you really want to lose weight, try the following:
Set clear goals
If you just want to lose weight, your goals are too vague and it’s hard to keep your motivation to work on your diet.
For example, if you just do your best with the goal of “running fast” for the 100m dash competition, or if you do your best with the clear goal of “goal within 0 seconds”, your enthusiasm for practice will also result. Will also change. Of course, it’s easier to get better results if you work with clear goals.
So if you really want to lose weight, you need to set clear goals. Dieting is not easy. If the goal is not clear, you cannot see the goal, so you tend to throw it out on the way.
However, if you clarify your goals such as “Lose 5kg!” Or “Do your best to keep your body fat percentage below 20%!”, It will be easier to maintain your motivation. And it makes me want to do my best to reach my goal.
Set a deadline
For those who have decided to go on a diet but feel that they cannot proceed in a planned manner or have a weak will, in order for them to succeed in dieting, they say that they will lose 〇kg by XX days. It is important to set goals and deadlines.
Once your goals and deadlines are clear, your feelings will be tightened and you will be determined to do your best. And when you become more determined, you will be able to get rid of even if you are tempted, and it will be easier to decide what kind of diet you should take.
The important thing here is not to concentrate the deadlines in a short period of time . If you go on a heavy diet in a short period of time, you will be forced to put up with unreasonable dietary restrictions, which will increase stress and cause rebound. It is not uncommon for people to gain more weight than before the diet by eating explosively as soon as they think they have lost weight. This can lead to illness.
To lose 1 kg of fat, you need to burn 7,000 kcal. To burn this calorie in your daily life, plan to lose weight slowly over the long term. There are few dietary restrictions and you can reduce the stress you receive. Let’s continue the diet steadily.
Exercise to raise basal metabolism
If you really want to lose weight, it is essential to try to make your body easy to lose weight. It is effective to increase muscle mass and increase basal metabolism in order to make the body less fat and easy to lose weight.
Exercise to gain muscle mass! Why not go jogging regularly, go to the gym, or get into the habit of exercising at home? Even if you can’t exercise every day, there are many people who can continue without problems if it’s about 3 days a week.
Also, if you are not good at exercising or it is difficult to set aside time for exercising in the first place, try to improve your muscle mass in your daily life. For example, you can make it a habit to use the stairs instead of an escalator or elevator, or you can make it a habit to walk fast with your stomach when walking. Even when you are sitting, it is recommended that you make it a habit to stretch your back and put pressure on your abdomen to put a load on your abdomen.
If you move diligently in your daily life, you will be able to lose weight easily. Thinking that “easy posture, easy movement = no load is applied to the muscles”, why not try to be aware of postures and movements that train your muscles as much as possible.
Besides exercising, there are other things you can do to increase your basal metabolism. It means taking the protein that builds muscle and getting a good night’s sleep. If enough growth hormone is secreted during sleep, basal metabolism will increase accordingly. However, if sleep deprivation continues, your basal metabolism will decline and you will be more likely to gain weight. So be aware of getting a good night’s sleep.
In order to balance the energy of the body and make the body easy to lose weight, it is essential to devise a diet. Try to reduce the amount of supper while controlling the amount of food. It is known that there is almost no physical activity after supper, and that eating too much at night activates genes involved in obesity.
The ideal ratio is breakfast 10: lunch 8: dinner 6. Try to finish your dinner at least 3 hours before bedtime. And try to chew well and eat slowly in every meal.
For those who are worried about the bulging lower abdomen, the water-soluble dietary fiber “fucoidan” is recommended. It is a dietary fiber that is abundant in seaweeds such as hijiki, kelp, wakame seaweed, and mozuku seaweed, and has the following functions.
・ Slowly absorb sugar
・ Prevent a rapid rise in blood sugar level
・ Eliminate cholesterol in the intestine
・ Enhance immunity
The points of eating are to take daily and treat agar, which is a processed seaweed food. It is recommended to take it in.
Many people who work while sitting or standing may have swelling problems. People who are concerned about swelling should eat foods such as apples, avocados, kiwis, and natto, and drinks such as rooibos tea and green tea.
What to do to keep your diet going
As I explained earlier, dieting can be effective if you work on it for a long period of time. To keep your diet going, keep the following in mind.
People who fail to diet tend to avoid getting on the scales. However, it is important to weigh yourself daily to understand your tendency to change your weight.
Keeping a record of how much your weight and body fat have increased or decreased will increase the chances of finding the cause of your weight gain and will also give you an opportunity to review your eating habits. At this time, let’s record what you ate together. It makes it easier to catch fluctuations due to meals.
In addition, the act of weighing increases awareness of diet and has the advantage of being able to face oneself. It seems that many people leave a mirror in front of the scale.
Weigh yourself in the same clothes at the same time as possible. Weight varies depending on the diet you eat, the amount of water you eat, sweat and excretion. It is natural to increase or decrease up to about 2 kg in a day.
If you want to quit, adopt another method
It’s only natural that you want to stop dieting. Putting up with what you want to eat and exercising will inevitably limit your daily life, which will increase your mental and physical burden.
Still, it’s okay if it’s a burden that makes you want to continue your diet, but if you really want to stop, take another method. It’s important to note that the following dieting methods are ineffective, so never try.
・ Unreasonable dietary restrictions
・ Rely on supplements
・ Drink only water without eating
Far from losing weight, these methods make it easier to gain weight than before the diet. To keep your diet going, try to find a way to keep yourself happy.
Image of yourself who wants to be
Imagine your ideal body shape, such as what kind of body you want to be and what kind of clothes you want to wear if you succeed in dieting. This is called “self-image”.
Self-image helps you to continue your diet by motivating you to exercise and to reduce your diet. You can have a positive feeling when you think about what you want to do if you succeed, rather than imagine when you fail.
To make this image clearer, it is also recommended to write it in letters. If you keep a diet diary and write down the exercises you did that day, your physical condition, and what you did, you will feel that you are growing little by little.
If you really want to lose weight, you have to continue your diet. If you get bored or have a hard time and stop halfway through, you will not be able to lose weight.
Similarly, having a companion who has the problem of wanting to lose weight makes it easier to continue on a diet. With friends, we can encourage each other and make us feel like, “That person is doing his best, so let’s do our best too!”
It also has the advantage of being less frustrating than working on stoicism alone. So, if you really want to lose weight, try to find a companion who can go on a diet with the same intentions!
If you really want to lose weight this year, try the methods presented here. First, set a clear goal, such as when and how much you will lose weight. On top of that, in order to achieve “thinning”, try to raise basal metabolism and review habits. It is also recommended to find friends with the same aspirations and work on a diet while encouraging each other.