Combine diet and exercise to lose weight!

Combine diet and exercise to lose weight!

Most people are interested in losing weight or body fat, but sometimes they need to gain weight. The basic principle of a safe and effective weight control program is to lose weight through energy balance. This occurs when calorie consumption is more than calorie intake. The most effective way to make up for a lack of calories is to combine diet and exercise.

Balanced diet and exercise are important components of a weight control program. Not only should anyone understand why they eat well and carefully watch what they eat, but if they increase their physical activity in their lives, they can control their weight and win the battle against obesity.

Diet Plan to Lose Weight

People who want to control their weight should understand their diet. A balanced diet should contain the right amount of protein, fat, carbohydrates, vitamins, minerals, and water. In the case of adults in Korea, the balanced intake ratio of the three major nutrients is recommended 65% carbohydrates, 20% fat, 15% protein. For US adults, energy and macronutrient intake trends are well documented in the National Health and Nutrition Survey Report (1971-2000). According to the report, the average daily energy intake increased 7% for men and 21% for women. The root cause of the increase in calorie intake was absolutely an increase in carbohydrate intake. Therefore, improving our diet and eating habits is very important.

In exercise therapy, exercise frequency, exercise intensity, exercise time, exercise type, etc. are important factors.
Figure 1 shows the effect of fatty acidization according to moderate intensity (about 50%) of exercise, which is high intensity or low intensity.
Long-term aerobic exercise of moderate intensity (about 50%) longer than exercise shows that it is effective in reducing body fat. After all, low-intensity exercise for a long time or moderate exercise in moderate intensity is effective for the metabolic action, so consider the individual's life patterns, and tailor the exercise method of moderate intensity (walking, jogging, biking, Nordic walking, etc.) You must select and run it.


                     


☐ 10 Weight Loss and Exercise Guidelines!

Here are 10 guidelines for weight loss and exercise.


1. Ten Weight Loss Guidelines!

Eat a balanced diet (carbohydrates, proteins, fats, vitamins, minerals, water).

② reduce fat, not muscle tissue.

③ Do not exceed 0.9kg per week.

④ A reduction of 7,000 kcal per week can reduce 0.9 kg.

⑤ Take at least 1,200kcal per day.

⑥ A person who is taller and more weight loses weight rapidly (reason: high metabolic rate).

⑦ In general, men lose weight fast (reason: high metabolic rate).

⑧ Improve forced eating.

⑨ Eat at least three meals a day.

⑩ Avoid rapid weight loss, medications, and loss of appetite.



2. 10 Exercise Instructions!

① Do aerobic exercise at least twice a day.

② Do a moderate exercise (low or moderate intensity) for a long time.

③ Do the proper resistance exercise.

④ moderate exercise consumes calories effectively.

⑤ The main cause of obesity is lack of exercise rather than overeating.

⑥ Establish an exercise strategy (maximum fat loss—minimum muscle loss).

⑦ When you stabilize, do more muscle activity that uses more calories.

⑧ exercise does not increase appetite.

⑨ Manual exercise equipment (vibrator, sauna belt, etc.) can not remove accumulated fat.

Local exercise alone does not consume the accumulated subcutaneous fat around the muscles.