Healthy to the lose weight

Healthy to the lose weight - Diet to reduce the only body weight is not good for the body. Let's know how to drop a healthy body weight.

• Why would fat

Before healthy to lose weight, let's know why would fat. It is why the intake amount of energy considering simply (the amount you eat) is has become more than the energy consumption (the amount of movement). And "energy intake" is, of energy to be incorporated into the body by eating. The "energy consumption", is the energy that is used in such as life support and daily activities and exercise. If the intake of energy less than the energy consumption, you should go skinny anyone. Why, then, become obese? It is, there are many factors to changes in the living environment. In the diet to come by a 24-hour food, it reduces the opportunity to walk in the living environment, momentum has decreased. We balance of intake and expenditure to unconsciously they've collapsed. In order to solve the obesity, review the day-to-day life, let's wearing a "correct lifestyle" get rid of it looking for the cause of obesity.

• Not for the purpose of reducing the value of the body weight

Will a healthy thing weight is less? Criteria of obesity, "the proportion of fat to total body" not a lot less weight = determined by the "body fat percentage." Medically "rather than refer to simply overweight, among the components that make up the body, the proportion of fatty tissue is abnormally increased state" and obesity has been associated with the definition. Also the body weight is the same, like in tempered the body human body fat percentage is not the case with a lot of people with muscle sport is not should be the same. If the muscles and bones that are heavier body weight, that person will not be judged to obesity. For this reason, the value of the body fat percentage is important.

• Healthy to the lose weight

In order to reduce a healthy body weight is, "to lose weight by reducing the fat" is important. Diet and exercise control of the will to basics for this. Rapid weight loss is not only a large burden on the body, anorexia and anemia, there is a possibility to induce a variety of adverse effects, such as abnormal menstrual. Weight loss is "slowly" is tricky. The important thing is not to temporarily lose weight, is to maintain a state of fat in the long term was reduced.

• Point of order to reduce the healthy body weight

● point of the meal :

1. morning and lunch firm, dinner is lighter case or remove the breakfast, do not eat breakfast in the habit, that, will be vacant during the from the day before the dinner to between lunch, then food is entered into come when the body tries to Takuwaeyo more energy. Or disconnect the breakfast, of too much to eat for dinner in order to compensate for that amount, you are creating a bother fat easy habit. Breakfast, taking firm lunch, let's habit to take lightly the dinner.

2. meal slowly, chew well satiety has been controlled by the satiety center in the brain. Satiety center, works by sugar content that is sent to the brain, it suppresses the meal. The satiety center will begin to act in about 20 to 30 minutes from the start of the meal. Since the stomach by eating slowly is sugar in the blood that is sent to the brain before it becomes full stomach to rise, it will no longer be too much to eat. When the well early bite to without chewing, because the satiety center would go a meal before you act, it will be eats more than absolutely necessary. In addition, food is efficiently digested and absorbed by the body by eating chewing well. Cooking is not only taste good, and the ingenuity, such as "put the chopsticks in every bite," "Using a small spoon," "eat while drinking, such as tea," Eat slowly over a period of at least get by with as little as 20 minutes.

3. Many of the number of articles than the amount of the health it is necessary to take a good diet of nutritional balance. Nutrients that humans need, so it decided the required amount of one day each, which is also not good for the body missing. Only vegetables, fruit only, or Kitaichi upset in physical condition and have a meal that was biased to the extreme, such as, there is a possibility that adverse effects may occur, such as or develop disease. By taking a good balanced diet, the body is no longer reluctant want any more extra food, you can suppress appetite naturally. In addition, metabolism also becomes active, it will become the body hard to accumulate fat. To a lot of quantity of food, so that you can eat a balanced nutritional naturally. First of all, let's count or are eating what items a day.

4. bland, get used to the moderate diet of friendly to the body in the seasoning is bland. Side dishes of dark seasoning is, simply will tend to progress in rice and drink in addition to the greater the amount of salt, it will also be the cause of high blood pressure and heart disease. To suppress as much as possible the seasoning such as salt, soy sauce, miso is a friendly way to eat the body from the health. Also, let's put the chopsticks at the point you want to eat another bite. Even in just a bite, cause of repeated and obesity. Assuming that this continues to extra to eat every day the bite as 20kcal, will energy of about 7200kcal in one year and over. This will correspond to the fat 1kg.

● point of exercise

little by little within the range that can be: 1. aerobic exercise

aerobic exercise is fat burning easy exercise as energy. A little early walking, jogging, swimming, and bicycling is around to this. As the time to exercise is long, the decomposition of neutral fat in the adipose tissue, the free fatty acid is fat be used as the main source of energy is consumed. These movements are as fat If you do not continue for more than 20 minutes are not expected to consumption, but it has been found that the effect of exercise, even a short time. Since the 5 minutes, 10 minutes and may be made ​​to the chopped, let's start from the place that can be in accordance with the lifestyle.

2. fat combustion efficiency up in strength training not only aerobic exercise, is more effective and also combined strength training. The fat in the aerobic exercise firm consumed as energy, by putting the muscle strength training, changes to because easy to consume energy (because less fat, because hard to accumulate fat). Body fat percentage and muscle mass does not change in a short space of time, but the body by carrying out the training to continue will change positively. Sit-ups, push-ups, by adding strength training, such as dumbbell gymnastics, a good exercise of balance, also up efficiency of fat consumption. First of all because it is above all the habit, little by little, let's encouragement to not give up.

3. feel the joy, comfort of movement in until the effect of the movement appears, it takes some time. Rather than seek only "quite body weight does not decrease," with the results, it is important to feel the fun and comfort of moving the body. By continuing, the body will continue to change positively. Let's attention to small changes of their own. Also, if you feel pain during exercise caution. Pain is a danger signal that the body is issued. It is dangerous to continue the movement, such as pain comes out. If the pain comes, for now resting or in other way, talk to your guidance officer of doctors and exercise.

● Other point

1. regular life

continued to irregular life, or go out without taking the breakfast, and have plenty of or taking a meal in the middle of the night you collapse the energy balance in the body. Or did not eat, but to avoid an irregular that or eat too much is also required awareness of himself, first, it is important to bear in mind as to regular life itself. By adjust the rhythm of life, you can adjust the diet of rhythm and balance.

2. improve the daily body composition in order to maintain the proper weight, let the body composition to measure every day. In the sense of what you do not grasp easily increase or decrease of fat and muscle. Measuring not only can awareness of the weight loss to continue, also it helps to self-management. By attaching a daily life record, you will find reflection point invisible.

3. not accumulate stress people that there is no stress in modern society, but few. It will be important to well control the stress. There are also related to the stress that the sweet things will want to eat when you get frustrated. There is a substance called serotonin in the brain hormone, this material is calm anxiety, there are make me calm work. Concentration of serotonin will rise by the ingestion of sugar. For this reason, when you feel stress, sweet things that want to eat, by increasing the concentration of serotonin to calm the mind, it will be considered to be trying to reduce the stress. However, if you eat too much to temptation to fall into self-loathing, and further increases the stress. Not only to eat, the issues that plague you, is one to try to talk with family and friends. Music, is effective in stress as well, such as travel. Good diet and moderate exercise of nutritional balance also has the effect of reducing the stress.

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