How to reduce body fat

How to reduce body fat

Let's start by developing healthy eating habits.

STEP 1 Immediate eating habits improvement

・Three meals should be eaten well, and you should be able to deal with snacks well.

Eating at intervals of 5 to 6 hours will prevent you from eating scams. If you are too hungry between meals, or if you are hungry, you may want to take a light snack. You can buy boiled eggs, cheese, nuts, etc. at convenience stores, but it is recommended because a small amount is satisfying and contains protein and high-quality fat. If you can't quit sweets from the beginning, start by deciding up to 200 kcal a day and dating well.

・Protect the 8th minute

The amount that humans can feel and eat really is surprisingly small. That's why you should be satisfied with what you really want to eat by eating as much as you feel comfortable.

・Slowly taste and eat

The common "while eating" does not give you the feeling that you have eaten, which causes more food to be eaten. Although it tends to be unexpectedly rough, you can face the meal just by saying "I have you" about the seat and eating, and you will be satisfied.

Also, chewing well and eating will help you to feel satisfied and eliminate constipation.

・Eating order

Eating in the order of vegetables and soup → protein (meat, fish, etc.) → carbohydrates (rice) will prevent a sharp rise in blood sugar and prevent edible eating.

STEP 2 Improve your eating habits with care

・Alcohol is moderate

This may be difficult for some people because of work. You can drink alcohol, but you can have a large bottle of beer per day, 1 cup of sake, and 2 glasses of wine. If you drink too much, not only will you increase the amount of neutral fat, but it will also increase your appetite and increase your hands to high-calorie snacks. Let's limit to tipsy.

・Refrain from having a midnight snack

Also, if you have a night life, you will be hungry at midnight and eat supper. I feel very happy to start the day after getting hungry and having a delicious breakfast. The longer you sleep, the better your metabolism. Let's have a morning life.

・Mainly Japanese food

Japanese food is recommended over Western food. This is because Western foods tend to be greasy side dishes, while Japanese foods are low in fat and low in calories, yet have high nutritional value. If it is difficult, you can just use rice balls and miso soup for lunch. Let's try increasing the proportion of Japanese food in our daily diet.

STEP 3 If you want to work harder

・[Height (m) x Height (m) x 22] x 25-35 = Daily energy consumption (kcal)

(Calculated with 25 if you hardly walk, 30 if you move a lot on foot, 35 if you exercise)

Eat while adjusting not to exceed this

・Calculation of calories or recording of food

・Protein should be taken with a weight of 1.5 to 2.0g

It's a little difficult from here, but you don't have to do it, but you can adjust your diet by calculating your daily energy content. However, calculating protein and calories can be difficult unless you are a nutritionist.

However, now you can calculate the calorie and protein amount just by inputting your meal with the application "Asken" (https://www.asken.jp/info/3294) and tailor it to your personal needs. You can also receive meal advice. At first, you can use it to check if the amount of food you are eating is appropriate.

Calories are a hassle! Those who are aware of the fact that they are unconsciously eating more are able to adjust their meals just by recording what they eat.

Of course, it is fine if you can continue to manage with numbers. However, if you feel burdened by it, it is enough to pay attention to the contents of STEP 1 and 2. Try to hear your body voice first.

How to reduce body fat <Exercise>

So far, I have looked at diets, but as I mentioned at the beginning, exercising is indispensable for reducing body fat because diet restriction alone reduces muscle mass and increases body fat percentage. By continuing the exercise, you will be able to approach a lean body.

◆What is exercise to reduce body fat?

However, I think people who do not usually exercise do not know what to do. The most effective way to reduce body fat is to combine aerobic exercise and anaerobic exercise.

◆ What are aerobic and anaerobic exercises?

・Anoxic exercise: Exercise that puts a high load in a short time. Secreting growth hormone has the effect of promoting lipolysis and allowing it to be used as an energy source.

Ex) Short distance running, muscle training, weight lifting, throwing, etc.

・Aerobic exercise: Exercise that exerts a load for a long time Can consume fat as an energy source

Ex) Swimming, jogging, walking, cycling

It is an image that you can easily decompose fat by anaerobic exercise and burn fat by aerobic exercise.

You can use any kind of event, but the easiest one is muscle training and running.

◆Why do both anoxic and aerobic

"Basal metabolism" plays a major role in the reason why both anaerobic exercise and aerobic exercise are performed.

Basal metabolism is the energy that is consumed without doing anything, with muscles responsible for 20% of that. If you only run, the protein in muscle will be decomposed to make up for the energy consumed, and basal metabolism will decline.

Even if you burn calories and body fat while running, it becomes difficult to lose weight efficiently if your basal metabolism is reduced. Therefore, muscle training is necessary. Stimulating the muscles with muscle training can prevent or increase the loss of muscle mass. In addition to running, you can increase both basal metabolism and energy consumption only by doing muscle training.

Also, if you combine running and muscle training, the better point is that you will have more lung capacity and more muscles, so you will not be tired easily. As a result, the amount of activity in daily life is also increased, and the body tends to become leaner.

◆Why you can lose weight by running rather than walking

Some people say that walking is easier if it is easier, but running is actually easier to lose weight. This is because it is presumed that high intensity exercise such as orchids may suppress appetite, and energy may be consumed to restore the body to a resting state.

◆ How to run

Start loosely at your own pace.

① Hydrate before running

First, let's get up early 30 minutes. Since you lose water during sleep, it is easy to burn fat when you are hungry after drinking a glass of water. To avoid injury, stretch first and then run.

② At first you can repeat walking and running

Let's repeat 3 sets of walking → running. At first, try increasing the proportion of people who walk. Also, if you do not have time, the total of all 3 sets can be within 20 minutes. Weekdays are only 1 day + Saturdays and Sundays 2 days 3 days a week Let's continue for a week. Massage your legs well when you're done.

③ Increase the rate of running when you get used to it

If you feel comfortable running in the first week, gradually increase the proportion of running. Of course, you can increase the walking rate again when it is hard. When you're feeling ill, focus on resting. As for the pace, the easiest fat burning effect is that you can run for a long time while talking.

After 2 weeks, you should feel less swelling and feel the effect.

If you can continue for 3 weeks, it should be a habit. Please keep trying.

④ How to combine with muscle training

1. Alternate muscle training and run on different days (4-5 times a week)

2. Do run → muscle training in order, leaving at least 3 hours between run and muscle training (2 to 3 times a week)

3. Do muscle exercises (2 to 3 times a week)

The worst thing to do is to do muscle training after running. When you run, the growth hormone, which acts to break down body fat, decreases sharply, and the effect of muscle training is lost.

If 1 to 3 is selected, 1 is ideal, but 2 can be avoided if there is 3 hours or more after running. If you want to spend a lot of time, try step 3.

⑤ How many minutes do you need for training?

The ideal ratio is muscle training: run = 1:2. For beginners, we recommend a 45-minute course of 15-20 minutes for muscle training and 20-30 minutes for run (OK including walking). First, let's continue this for one month.