Why you get fat
Before you lose weight in a healthy way, know why you get fat. Simply put, the cause is that the amount of energy intake (amount to eat) is greater than the amount of energy consumed (amount to exercise) .
“Intake energy” is the energy taken into the body by eating. “Energy consumption” is the energy used for life support, daily activities and exercise. If the energy intake is less than the energy consumed, anyone should lose weight.
So why do you get obese? It has many factors in the change of living environment. In the diet, you can get food 24 hours a day, and in the living environment, you have less chance to walk and less exercise. Unknowingly, the balance between intake and consumption has been lost . To get rid of obesity, review your daily life, find the cause of obesity, and acquire a “correct lifestyle” to eliminate it.
Not aimed at losing weight numbers
Is it healthy to lose weight? The standard of obesity is not “ heavy or light” but “the ratio of fat in the body” = “body fat percentage” .
Medically, obesity is defined as “a condition in which adipose tissue accounts for an abnormally increased proportion of the constituents of the body, rather than simply overweight.” Even if the weight is the same, the body fat percentage of a person who trains in sports and has a lot of muscles and a person who does not have the same weight cannot be the same. If it is the muscles and bones that make you heavier, then the person is not considered obese. For this reason, the value of body fat percentage is important.
* Body fat percentage was classified based on the obesity judgment of WHO and the Japan Society for the Study of Obesity.
* The criteria for judging children are based on the classification of obesity by the Japan Society for the Study of Obesity Pediatric Obesity Manual Preparation Committee.
* If you are pregnant, undergoing dialysis, or have swelling symptoms, we recommend that you watch the changes as a reference value.
How to lose weight in a healthy way
In order to lose weight in a healthy way, it is important to “lose weight by losing fat”. This is based on diet and exercise control. Rapid weight loss is not only burdensome to the body, but can also induce a variety of adverse effects such as anorexia nervosa, anemia, and abnormal menstruation. The trick is to lose weight “slowly”. The important thing is not to lose weight temporarily, but to maintain a loss of fat in the long run.
Key points for healthy weight loss
If you have a good morning / lunch, skip breakfast lightly for dinner, or do not eat breakfast as a habit, there will be a gap between the previous day’s dinner and lunch, and then food will come in. Try to store more energy. Skipping breakfast or eating too much for dinner to make up for it is a habit of making it easy to get fat. Make it a habit to eat breakfast, lunch, and a light dinner.
2. Eat slowly and chew well. The
feeling of fullness is controlled by the satiety center in the brain. The satiety center works by the sugar sent into the brain and suppresses appetite. This satiety center begins to work about 20 to 30 minutes after the start of a meal. Eating slowly increases the amount of sugar in the blood that is sent to the brain before the stomach becomes full, so you don’t eat too much. If you eat fast without chewing well, you will inevitably eat more than you need because your diet will progress before the satiety center works.
Also, by chewing well and eating, food is efficiently digested and absorbed in the body. Not only do you enjoy the food well, but you should also devise ways such as “put chopsticks for each bite”, “use a small spoon”, and “eat while drinking tea”, and take at least 20 minutes to eat slowly.
3. There are more items than quantity,
and it is necessary to eat a nutritionally balanced diet for health promotion. The amount of nutrients that humans need each day is fixed, so it is not good for the body to lack any of them. Eating an extremely unbalanced diet, such as vegetables only or fruits only, can cause adverse effects such as physical discomfort and the development of illness.
Eating a well-balanced diet helps your body not want more extra food and naturally suppresses your appetite.
In addition, metabolism becomes active and fat does not accumulate easily. The reason for increasing the quantity of food is to enable a naturally nutritionally balanced diet. First, let’s count how many items you eat each day.
4. Light taste, getting used to the 8th minute of the belly The
light taste is gentle on the body. Strongly seasoned side dishes tend to promote rice and alcohol, as well as simply increase the amount of salt, which can cause high blood pressure and heart disease. It is a healthy way to eat with the least amount of seasonings such as salt, soy sauce, and miso.
Also, put your chopsticks where you want to eat another bite. Even a single bite can cause obesity if repeated. If you take a bite of 20kcal and continue to eat this extra every day, the energy of about 7200kcal will be over in one year. This is equivalent to 1 kg of fat.
1. Aerobic exercise little by little
as much as you can Aerobic exercise is an exercise in which fat is easily burned as energy. This includes walking, jogging, swimming, and biking a little earlier. As you exercise longer, the triglycerides in adipose tissue break down and the free fatty acids are used as the main source of energy to consume fat.
It seems that these exercises do not consume fat unless they are continued for 20 minutes or more, but it is becoming clear that exercise is effective even for a short period of time. It doesn’t matter if it’s chopped into 5 or 10 minutes, so start where you can fit your lifestyle.
2. Strength training improves fat burning efficiency
It is more effective to use not only aerobic exercise but also strength training. By consuming fat as energy by aerobic exercise and building muscle by strength training, it changes to the reason that it is easy to consume energy (because it is hard to accumulate fat and it is hard to gain weight).
Body fat percentage and muscle mass do not change overnight, but continuous training will definitely change your body. By adding strength training such as abdominal muscles, push-ups, and dumbbell exercises, you can get a well-balanced exercise and improve the efficiency of fat consumption.
The first thing to do is to get into the habit, so let’s work hard little by little without giving up.
3. Feeling the fun and comfort of
exercise It will take some time for the effects of exercise to appear. It is important to feel the joy and comfort of moving your body, rather than just asking for results, saying that you will not lose weight easily. By continuing, your body will surely change. Look for small changes in yourself.
Also, be careful if you feel pain while exercising. Pain is a danger signal emitted by the body. It is dangerous to continue exercising in a painful manner. If you experience pain, take a break and try something else, or talk to your doctor or exercise instructor.
1. Regular life If
you continue to live irregularly, go out without breakfast, or eat plenty at midnight, your body’s energy balance will be upset. To avoid the irregularities of not eating or eating too much, you need to be aware of yourself, but first of all, it is important to try to make your life regular. By adjusting the rhythm of your life, you can adjust the rhythm and balance of your diet.
Measure your body composition every day To maintain a proper weight, measure your body composition every day. It is difficult to increase or decrease fat and muscle in the senses. By continuing the measurement, not only can you be aware of weight loss, but it is also useful for self-management. By keeping a daily life record, you can find invisible reflection points.
3. No stress In
modern society, few people say that there is no stress at all. It is important to control stress well.
The desire to eat sweets when frustrated is also related to stress. There is a substance called serotonin in the hormone in the brain, and this substance has the function of calming and calming anxiety. Serotonin levels increase with sugar intake. For this reason, when you feel stress, you may want to eat sweets by increasing the concentration of serotonin to calm your mind and reduce stress.
However, if you lose the temptation and eat too much, you will fall into self-loathing and stress will increase further.
It’s not just about eating, it’s about discussing issues that bother you with your family and friends. Music, travel, etc. are also effective in relieving stress. A well-balanced diet and moderate exercise can also help reduce stress.