How To Exercise And Eat To Lose Weight In A Healthy Way

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

How To Exercise And Eat To Lose Weight In A Healthy Way
Best Diet

In order to lose weight in a healthy way, it is important to set appropriate goals and review 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.

To that end, it is important to review three things: dietary control, exercise, and correct lifestyle habits.

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 well 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 target calorie reduction 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 and diet you should eat.

Exercise

Exercise includes aerobic exercise such as walking and running, and anaerobic exercise that uses muscles instantaneously such as strength training.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 performing a low-intensity exercise such as walking and running for a long time, body fat is mainly used as an energy source in the body. 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 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 the secretion of hormones that promote lipolysis, such as adrenaline and growth hormone, which promote fat burning in subsequent activities.

Therefore, in order to reduce body fat, it is said that a combination of anaerobic exercises 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. Stretch … 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. Stretch … 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 women)

Start with a reasonable amount of strength and time.

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

Meal

To lose weight in a healthy way, do not reduce anything drastically it’s important to have proper calorie control, a well-balanced diet, and the nutrition you need.

Appropriate calorie control

Weight gains or losses depending on the balance between calories burned and calories consumed. If you can’t exercise every day, or if exercise alone isn’t enough, 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
  • Use less rice when drinking alcohol
  • Turn beer into calorie off
  • Change dressing and mayonnaise to non-calorie
  • Snack up to 100 kcal
  • Be conscious of the calorie display etc.

Firmly protein to improve basal metabolism

Amino acids that makeup protein are one of the nutrients that are indispensable when converting what you eat into energy. If this is insufficient, the energy metabolism cycle 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 and soybean products, eggs, and dairy products. 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 some 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 rotate smoothly. It is also needed to build muscle from protein.

It is evenly contained in vegetables, fruits, seaweed, etc., so be sure to take it 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 slow down the rise in blood sugar levels.
However, vegetables such as potatoes, carrots, corn, and pumpkin 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 porridge rice or brown rice instead of white rice, the energy will not change, but fat will not accumulate easily.

Drink non-caloric carbonated water instead of water or tea

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

A 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.

Ohashi and miso soup can suppress the rise in blood sugar levels 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.

The rice should be brown rice, which is 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 processing but also the 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 mealtime 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 until the blood sugar level rises, 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 select milletmeal 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 time and sleeping time 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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