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How to exercise and eat to lose weight in a healthy way

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If you’ve been on a diet many times and have been rebounding repeatedly, you may be a “manyen dieter”, and the way you diet may be making you hard to lose weight.

In order to lose weight in a healthy way, it is important to set appropriate goals and review the three aspects of exercise, diet, and lifestyle.Let’s get the knack of making these three habits firmly and make it the last diet in your life!

What does it mean to lose weight in a healthy way?

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.

For that purpose, it is important to review the three factors of dietary control, exercise, and correct lifestyle.

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 a good meal while exercising to some extent can reduce the stress of not being able to eat and has the advantage of being easy to continue.

aim setting

First of all, how long do you want to be? Let’s set a reasonable weight and body fat percentage target. From your goals, you can figure out how much exercise and dietary control you should have from the current situation.

Use the following calculation to determine your daily calorie reduction target. Let’s reduce this reduction target calorie content by exercising and eating.

7,000 kcal (energy required to lose 1 kg of body weight) x weight you want to lose (kg) ÷ number of days of weight loss (days) = daily target calorie reduction *

* Source: Ministry of Health, Labor and Welfare, e-Health Net

Example of a person who wants to lose 3 kg in 3 months

7,000 (kcal / kg) x 3kg ÷ 90 days = 240kcal / day 240kcal per day If
you increase the calorie consumption of exercise or reduce the calorie intake of the diet for 3 months, you will be able to clear the target weight. It will be one guideline.

It’s not just about calorie control, but let’s use it as a guide to how much exercise you should do and how much you should eat.


Exercise includes aerobic exercise such as walking and running, and anaerobic exercise that uses muscles instantaneously such as kintore.In order to lose weight efficiently, it is important to combine these two exercises, not just one.
I will explain why it is important and how to combine it.

Burning fat with aerobic exercise

When doing low-intensity exercise for a long time such as walking and running, the body mainly uses body fat as an energy source. 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 your body fat more by doing it for 20 minutes or more. You can expect it. *

* Source: Ministry of Health, Labor and Welfare, e-Health Net

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 fat burning in subsequent activities because hormones that promote lipolysis such as adrenaline and growth hormone are more likely to be secreted.

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.

How to combine aerobic exercise and anaerobic exercise and their calories burned

So how do you specifically combine aerobic and anaerobic exercise?
First, do strength training while applying a load that suits you, and then do aerobic exercise such as light walking / running, swimming (underwater walking, etc.), and biking.

At this time, if you do your best, the fat may burn, so refrain from increasing the strength as you breathe. On the contrary, it becomes anoxic and fat may be hard to burn.

Fat burns more at medium intensity exercise, which you feel is “slightly tight”. As a guide, it should be strong enough to sweat if you continue for about 10 minutes.

Combination example

  1. Stretching … 10 minutes
    2.3mets x 55kg x 10/60 minutes x 1.05 = 22.1kcal
  2. Strength training … 30 minutes while taking a break (actually 15 minutes)
    6mets x 55kg x 15/60 minutes x 1.05 = 86.6kcal
  3. Light walking … 30 minutes
    3mets x 55kg x 30/60 minutes x 1.05 = 86.6kcal
  4. Stretching … 10 minutes
    2.3mets x 55kg x 10/60 minutes x 1.05 = 22.1kcal

The calorie consumption at this time is approximately 217 kcal. (55 kg, calculated for females)

Let’s start from a reasonable place for strength and time.

* Source: National Institute of Infectious Diseases Report of the Study Group on Revision of Exercise Standards and Guidelines Report
National Institute of Health and Nutrition Revised “METs Table of Physical Activity”


To lose weight in a healthy way, do not reduce anything drastically.It is important to have proper calorie control, to eat well in a well-balanced manner, and to get the necessary nutrition.

Appropriate calorie control

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Weight increases or decreases depending on the balance between calories burned and calories consumed. If you can’t exercise every day, or if it’s difficult to exercise alone, try calorie control in your diet. 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
  • Make sure to consciously look at the calorie display, etc.

Firmly protein to improve basal metabolism

Amino acids that make up 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 / soybean products, eggs, dairy products, etc. Be aware that you should eat at least one meal each meal that contains protein.

And some foods that are high in protein are also high in fat. 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, it will be difficult for metabolism to run smoothly. It is also needed to build muscle from protein.

It is evenly contained in vegetables, fruits, seaweed, etc., so take it so that you do not run out of food 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 known that consciousness of the order of eating and slowing down 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 moderate the rise in blood sugar levels.
However, even though vegetables are potatoes, carrots, corn, pumpkin, etc., they contain a lot of sugar, so be careful not to overdose.

In addition, eating foods high in dietary fiber first can also be expected to have the effect of suppressing the rise in blood sugar levels, so it is recommended to eat mushrooms, seaweeds, etc. in addition to vegetables.
If you eat millet rice or brown rice instead of white rice, the energy will not change, but fat will not be accumulated easily.

Drink non-calorie carbonated water instead of water or tea

Instead of water and teaDrinking carbonated water, which tends to swell your stomach, to overcome your hunger is also a device to suppress your appetite during weight loss.Among them, if you choose one that contains minerals and try to drink it, it is recommended that you can take in minerals that tend to be deficient.

Recommended menu for people who are losing weight

  • Pickled pork tenderloin in salted koji
  • Komatsuna and mushrooms
  • Miso soup with plenty of root vegetables
  • Brown rice (even rice with seven parts) 8th minute amount

Pork tenderloin is low in fat and rich in B vitamins, a protein essential for energy metabolism.

Ohitashi and miso soup can suppress the rise in blood sugar level by using ingredients with plenty of dietary fiber. In addition, take full amounts of vegetables in both hands to get the vitamins and minerals needed for one meal.

Rice should be brown rice rich in B vitamins and dietary fiber. For those who are not good at brown rice, we also recommend rice with seven parts.

NG lifestyle

To lose weight in a healthy way, you need to be careful not only about your diet and exercise, but also about your lifestyle.
Somehow becoming a habit may be the cause of making it difficult to lose weight.

Drinking too much alcohol

Alcohol can be drunk like water, but alcohol also has energy.If you drink too much, you will overdose energy with alcohol instead of snacks.

Liver function is an organ that is deeply involved in not only alcohol treatment but also metabolism of sugars, proteins, and lipids. Decreased liver function may cause swelling and decreased metabolism.

I’m just sleeping on holidays

Let’s review how to spend the holidays. On weekdays, there may be many people who have a certain number of steps due to commuting to work or school. However, on holidays, you cannot secure enough exercise unless you go somewhere or exercise. Try to move your body consciously.

fast eating

Have you ever been aware of the time you spend on a meal? Are you habitually eating fast? It is said that there is a relationship between eating speed and BMI (body mass index). *

It takes about 20 minutes from the start of a meal to the rise of blood sugar level, and 20 to 30 minutes after the start of a meal, a signal is finally sent to the satiety center, and the appetite-suppressing hormone (leptin) also starts to work.
In other words, if you finish your meal within 20 minutes, it is likely that you have inevitably eaten too much.

I want to be conscious of chewing and eating well so that I don’t eat fast. For that purpose, try to consciously boil the ingredients, or choose millet or brown rice.

* Source: Ministry of Health, Labor and Welfare, e-Health Net Relationship between fast eating and obesity-Food is often “chewed” and “chewed”

time of sleeping

The daily sleep time is actually related to the 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 and sleeping when the day and night are reversed due to work.

Let’s lose weight healthily and efficiently

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.

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