Check if you have been doing diet these wrong ways!

You are not overeating, but still can’t lose weight? To overcome what made you not losing weight is the key to a successful diet. This time, we will pick up some reasons why you couldn’t lose weight. By fix the mistakes when doing diet, we will gradually have a fitter body.

Why can’t I lose weight even when not overeating?

Only focus on exercising

You may be trying hard to burn calories by exercising in a gym, yoga, pilates, running, etc. for a diet. But it is a lie to lose weight by exercising.

Calories are definitely consumed, but swimming for two hours is at most several hundred kcal. If you eat a cake, you quickly exceed its calories. Spending two hours on exercise for one cake is not efficient.

Reviewing your diet is more effective than exercising. It is enough with just walking and radio exercises. For walking, it takes about 10 to 20 minutes.

There are hobbies and exercises to relieve stress, but if they are aimed at dieting, the effects are just temporary. Exercising alone can be difficult as weight would rebound even with only normal meals and maintaining the result is hard.

If you want to lose weight, it is best to combine your daily exercises with reasonable meals.

Only focus on calories

For a successful diet, it’s important to focus on GI and GL values ​​rather than calories.

Eating increase your blood sugar. Insulin can lower this. This insulin has the function of storing sugar’s energy as fat. When you secrete a lot, it will cause you to gain weight.

The notable value is the GI value (glycemic index), which represents the degree of increase in the blood sugar level when eating each food. And the GL value (glycemic load), which is the GI value multiplied by the amount of carbohydrates per serving.

When eating, it is ideal to eat following the order of “low GI food to high GI food”.

■ Example of high GI food
White rice, mochi, bread, udon, potato, chocolate, etc.

■ Example of medium GI food
Pasta, pumpkin, taro, ice cream, etc.

■ Example of low GI food
Brown rice, whole wheat bread, buckwheat, meat, fish, beans, yogurt, etc.

Doing exclusive diet

For example, a fasting diet that spends several days drinking water or an enzyme drink to reset the intestinal environment. It’s OK to do it sometimes, but still not recommended.

The digestive tract only need 12 hours to be well rested. It is said that the time required for intestinal regeneration is 8 to 12 hours.

If you suddenly add food to your metabolized body, your absorption rate will increase and it will try to store the energy as fat. In short, fasting diets are easy to rebound.

The stress from not eating is not good either. When a person feels stress, the stress hormone called “cortisol” increases. If this increases, metabolism will fall.

Only doing aerobic exercise

You can not lose weight if exercise becomes the purpose of calorie consumption, and you only do aerobic exercise such as running. The purpose of exercise is how to build a metabolic body that can use the energy in the body.

It is important to do “anaerobic exercise” such as muscle training.

Exercise instructor Dr. Takuro Mori explains the difference between aerobic and anaerobic metabolism.

“The difference is if oxygen is required or not to produce energy. Aerobic metabolism uses more lipids, while anaerobic metabolism with higher exercise intensity, mainly uses sugar in the body as the energy source. ”

“Aerobic metabolism can be divided into walking and running without breathlessness. On the other hand, anaerobic metabolism is represented by muscle training. In the case of running, the use of sugar and lipids ratio is about 50%. Muscle training uses about 90% sugar and 10% lipid. ” (From” Yase-kata Encyclopedia for Adult Girls Who Can’t Stop Carbohydrates “)

Lack of protein

Some people avoid eating meat, thinking that meat contains a lot of fat and likely going to make them fat. However, meat proteins contain essential amino acids in a well-balanced manner. These can not be made by the human body itself.

In addition, beef contains L-carnitine, which burns iron and body fat. Chicken is high in protein, easy to digest and absorb, and healthy. Pork is rich in B vitamins, which are essential for recovery from fatigue and metabolism.

For a beautiful and sharp body line, protein, which is a material for muscle, is essential. Insufficient protein can cause muscle loss and reduce the body’s basal metabolism. As a result, it is harder to lose weight and easier to get fat.

However, since you are on a diet, it is important to avoid fat parts that can make you fat.

Beef

Rich in vitamin B2, heme iron, L-carnitine, etc., which are called beauty vitamins as well as protein. The parts you want to choose during a diet are fins, thighs, and shoulders. Sirloin, ribs, loin and roses are safe to avoid.

<Ranking of low-calories parts> Energy per 100g edible portion (kcal)

1st: Fillet 223kcal
2nd: Thigh (with fat) 259kcal
3rd: Shoulder (with fat) 286kcal
4th: Shoulder loin (with fat) 411kcal
5th: Sirloin (with fat) 498kcal
6th: Ribs (with fat) 517kcal
7th: Loin ribs (with fat) 573kcal

Pork

Pork is rich in vitamin B1, which helps metabolize carbohydrates. It is about 5 to 10 times more than that of other meats. In particular, large quantities are included in fins and thighs. It is better to take pork with leek, ginger and garlic as they contain allicin which enhances the absorption of vitamin B1.

<Ranking of low-calories parts> Energy per 100g edible portion (kcal)

1st: Fillet 130kcal
2nd: Thigh (with fat) 183kcal
3rd: Shoulder (with fat) 216kcal
4th: Shoulder loin (with fat) 253kcal
5th: Loin (with fat) 263kcal
6th: Ribs (with fat) 434kcal

Chicken

Chicken has a good amino acid balance and low fat. Breast and fillet are especially high in protein. It is also rich in vitamins A, B, and K, which are essential for protein metabolism. If you want to build muscle efficiently, eat it aggressively.

More than 40% of the calories in chicken are in the skin. By removing the skin when cooking, you can greatly reduce calories.

<Ranking of low-calories parts> Energy per 100g edible portion (kcal)

1st: Lever 111kcal
2nd: Breast strips 109kcal
3rd: Chest (with skin) 145kcal
4th: Thigh (with skin) 204kcal
5th: Wings (with skin) 210kcal

Actively take protein during a diet. When eating meat, “choose the lean part”, “remove fatty chicken skin and fat”, and “cook using as little oil as possible”. Protect these three.

Getting too much sugar unknowingly

For example, while eating out, you may be keeping the point of “avoid staple foods and menus with lots of carbohydrates”.

In fact, plenty of sugar and seasonings with lots of carbohydrates are used in seasoning boiled foods and fish. Even if you eat Japanese food, you can add simple flavors such as grilled fish and sashimi, as well as plenty of miso soup and small bowls, to make your food more satisfying.

Also, even if the main meal itself is low in sugar, it is important to pay attention to the side dishes. Pay attention in garnishing potatoes (potatoes, sweet potatoes, etc.), carrots, corns, etc. because they have high sugars.

Salads with dressing and mayonnaise contain more calories than expected! It is better to eat salads with salt, pepper, lemon juice and olive oil.

Fruits are rich in vitamins, minerals, dietary fiber, etc., and are said to have high beauty effects, but some have high sugars.

In particular, fruit juices are immediately absorbed by the body, and blood sugar levels can easily rise. For a snack, sugar-free yogurt, almonds, high cocoa (more than 70%) chocolate, and soda are good.

Many people drink vegetable juices because they are easily available, but vegetable juices can also contain fructose-glucose liquid sugar. Carrots and tomatoes are particularly rich in carbohydrates. Get in the habit of checking the sugar content of your package and avoid getting too much sugar without knowing it.

Root vegetables such as burdock, lotus root, and potatoes are unexpectedly rich in carbohydrates, and some vegetables contain about 10 g per 100 g. Although not root vegetables, pumpkins also contain a large amount of carbohydrates.

Sprouts, radishes, spinach, cabbage, cucumbers, shiitake mushrooms, enokitake mushrooms, etc. are recommended because they have low carbohydrates.

There are times when dieting is difficult

Women have periods when it is difficult to lose weight and periods when it is easy to lose weight

“Ovulation” and “physiology” occur in a woman’s body, and this is called the “estrous cycle”. During this cycle, the basal body temperature is divided into a high temperature period and a low temperature period.

Approximately 14 days from the start of menstruation to ovulation are low temperatures. This low temperature period is further divided into two, one for “about 7 days from the start of menstruation to the end of menstruation” and the other is “about 7 days from the end of menstruation to ovulation”.

It is said that the period from the end of menstruation to ovulation is easy to lose weight.

Approximately 14 days from ovulation to the start of the next period are high temperatures. This high temperature period is also divided into two periods, one for “about 7 days from ovulation” and the other for “about 7 days one week before the next menstruation”.

In order to lose weight without difficulty, it is important to make a diet plan that is optimal for these four periods.

1. About 7 days from the start of menstruation to the end of menstruation

During this period, poor circulation and cold are likely to occur. It is important to spend a relaxing time, such as warming up your body, soaking in a bathtub instead of a shower. Rather than “losing weight”, just be aware and “not to gain too much weight now”.

2. About 7 days from the end of menstruation to ovulation

At the end of your period, it’s easy to lose weight, so it’s best to increase your exercise during this period. Especially just before the day of ovulation, there is a hormonal balance that can increase muscle mass. It’s a good idea to use muscle training in addition to your regular exercise.

In addition, eat three meals in a well-balanced manner. Avoiding snacks increases the fat burning effect of exercise.

3. About 7 days from ovulation

This is the time when the diet effect is hard to come out. It is hard to feel the effect even if you exercise hard, so it is recommended that you keep the exercise so that your weight does not rebound. Keep your eating habits well balanced.

4. About 7 days, one week before the next period

Before menstruation, the body tries to store body fat and water. Therefore, during this time, massage, refrain from eating salty foods, and approach swelling. It is also difficult to control your appetite, so eat low-calorie, low-carbohydrate and low-salt foods, and moderately snack to prevent overeating.

If you’re working hard but can’t lose weight, try this

Make a habit of not getting fat with a little change

The difference between those body who change dramatically and those who do not change is diet rather than training. Create a body that is easy to lose weight with a little change in habit!

  • White rice → brown rice

Brown rice is rich in dietary fiber. Therefore, it is difficult for blood sugar to rise and to become fat. You can also get the necessary vitamins when the protein is absorbed. You just need to replace the staple food without replacing it, so there is no stress.

  • Frying recipe → steaming recipe

With steamed dishes, you can eat the nutrients of the ingredients as they are, and enjoy the taste of the ingredients themselves. During the diet, master steaming dishes.

  • Sweet sweets → protein bar

It is recommended that you replace the snack with a protein bar that is full and satisfying, rather than having to endure a snack.

  • Sit by train → stand on toes

It is also effective to change daily habits to those with higher energy consumption. On trains, stand on toes without sitting.

  • Escalator → Stairs
Close up legs of businessman walking stepping up stair in modern city, business growth, go up, success, grow up business concept

For those who use the escalator every day for the same reason as above, why not use the stairs? This alone can bring quite different.

  • Bend your elbows and lower the bag → stretch your arms and hold

It is more effective for tightening the upper arm than just bending the elbow and holding the bag with the arm extended.

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