Weight Loss Methods You Need To Know
Losing weight and beauty are the need of many people in modern life. There are many different weight loss methods that are spread by word of mouth online. However, a note to remember is that you should choose a weight loss method that does not affect your health. In this article, Japan With Love will send you effective weight loss methods that you can completely do at home to get a beautiful body.
WHY SHOULD YOU LOSE WEIGHT?
The purpose of losing weight isn't just about appearance, but it also brings many benefits. Here are 3 reasons why it's important to lose weight.
1. Need to lose weight for your health
You can be someone who doesn't care about appearance, doesn't care about other people's opinions. And being overweight doesn't have a big impact on your social life. But even so, you should still lose weight to protect your health. Because obesity can cause many dangerous diseases, such as:
High blood pressure: This is the most common disease seen in people who are obese. This is due to the amount of fat that adheres to the walls of the blood vessels, reducing or stopping the rate of bleeding and causing high pressure on the vessel walls.
Cardiovascular disease: In addition to obese people, people with high blood fats also put great pressure on the heart to work at full capacity to pump blood to the organs of the body. Therefore, people with high blood fat often experience heart diseases.
Health is one of the most important reasons why it is important to lose weight. If you value your health and love yourself, then wonder why you should lose weight!
2. Efforts to lose weight because of good looks
From an objective perspective, all people like beauty and have more sympathy for a person with good looks. Currently, most women aim to lose weight to make life "easier".
- An oversized body always makes them feel heavy, slow and ugly in the eyes of others.
- An oversized body makes them lose confidence, timidity and closeness to the opposite person.
- An oversized bodies make them unable to indulge in their passion for wearing the "dresses" they love.
- An oversized body is also the cause of many difficulties in the love path.
This is another reason why it is important to lose weight. Losing weight to have a slim body should be the goal of everyone, not just women.
3. Losing weight makes your life better
No need for statistics, even in everyday life we can easily encounter overweight and obese people. They feel pressured, depressed, sad and even afraid to meet other people. This is often the result of constant criticism and jokes regarding their appearance. There is an old saying that goes "first shape, second skin". It wasn't only true at one point but has become almost universally recognized.
Why lose weight? Because after losing weight, you can confidently participate in all work and play activities. You will not need to pay attention to the looks and judgments of others. A beautiful body will help you become happier and love life more.
WEIGHT LOSS METHODS THAT YOU SHOULD KNOW
1. Lose weight through exercise at home
Exercise is always a suitable choice for those who intend to lose weight. Exercise not only helps control weight but also helps you have better health. Here are a few suggestions for you.
Gym at home
Exercise is one of the most effective ways to lose weight at home. An effective gym workout consists of a variety of exercises that burn fat quickly and safely. For weight loss, gym workouts need a certain amount of time. Therefore, this is an effective way to lose weight, but it requires the perseverance and effort of the individual.
Practising Yoga at home
Yoga exercises have a slow weight loss effect but give the body flexibility, firmness and relaxation. You can apply yoga exercises to lose weight at home safely and effectively. However, with the practice of yoga seeing the effect of fast weight loss, it is not possible. It takes at least a period of 6 months to 1 year before you can see small changes. However, practising yoga to lose weight at home is the safest method and brings the most health benefits.
Aerobic exercise at home
At first, when you are not familiar with aerobic exercises, you may need to go to the centre for training instructions. Once you get used to it, you can do the exercises at home. Aerobic exercises help you move a lot, burn excess fat and lose weight very effectively.
Cardio exercises are popular heart-specific exercises like running, cycling, walking, etc. These exercises keep the heart rate under control, boost metabolism, improve blood circulation and burn excess fat. This is one of the most effective home weight loss exercises, gentle and safe for health and good for both body and mind.
2. Weight loss through dietary modification
Another method that you can implement and apply at the same time as exercising at home is to adjust the diet. Rebalance the meals to help the workouts be more effective. Or even, you may not need to do too much exercise, but just through eating, you can still control your weight.
Drink water before meals
Drinking enough water according to your needs (from 1.5 to 2.5 litres of water per day) can help your body metabolize 24-30% better for a period of 1 - 1.5 hours, thereby helping to improve metabolism and burn calories better.
Drinking water 30 minutes before a meal helps you eat less and increases weight loss by 44%. Therefore, the simplest way to lose weight at home is to drink 1 glass of water 30 minutes before meals.
Caffeine in coffee can increase metabolic activity by 3 - 11% and speed up fat burning by 10 - 29%. If you want to lose weight at home, you should add 1-2 cups of filter coffee to your regimen every day. You should not consume too much sugar when drinking and drink before 4 pm to avoid affecting sleep. Drinking coffee is a simple but effective way to lose weight when combined with a scientific diet.
Drink green tea
Like coffee, green tea also has a small amount of caffeine that increases metabolic activity, and the antioxidants in green tea combine with caffeine to increase fat burning. One to two cups of green tea a day can help you lose weight effectively.
Breakfast with eggs
According to many studies, eating breakfast with eggs can help absorb fewer calories for the next 36 hours and lose weight and burn fat. So, instead of eating starchy foods for breakfast, you can replace them with eggs or other protein-rich foods to lose weight more effectively.
Cut Subtle Carbs
A low-refined carbs diet can help the body load fewer calories, facilitate the process of energy expenditure, burn excess fat, and help lose weight at home effectively.
Limit or don't eat fast food
Fast foods contain a lot of sugar, salt, and unhealthy fats. These substances have a long-term effect on weight gain and excess fat. It's advised not to eat fast food when you're trying to lose weight, but to eat healthy fresh foods, green vegetables, and fruits instead.
Limit sugar intake
The easiest way to lose weight at home is to reduce the amount of sugar you consume. Loading less sugar into the body not only helps to lose weight but also helps to avoid the risk of diabetes, heart disease and cancer.
Eat a lot of vegetables
Vegetables and fruits are high in fibre, low in calories, and contain a lot of water, so they make you feel fuller. To lose weight at home effectively, you should increase the number of green vegetables and fruits on the daily menu. The green vegetables you should eat such as spinach, broccoli, kale, Brussels sprouts, lettuce, etc.
Eat enough protein
The minimum protein requirement for women is 46-75g/day and for men is 56-91g/day. Adding enough protein to the body helps maintain muscle, reduce risk factors for cardiovascular metabolism and reduce cravings. In addition to this, many people have been successful in losing weight at home without dieting by using this method.
Protein-rich foods you can eat are beef, chicken, pork, seafood, eggs, beans, quinoa, etc.
Eat spicy food
Spicy foods contain capsaicin - a compound that can boost metabolism and reduce cravings. However, for those of you with stomach problems, you should not apply this method.
Eat slowly, chew well
If you eat too quickly, you'll finish your portion before realizing you're full. People who eat too fast have a higher risk of obesity than the average person. Also, chew your food thoroughly when eating. Chewing carefully and slowly will make you consume less food, increasing the production of hormones that are beneficial for weight loss.
Do not cut 100% starch
Only adding protein from meat, fish, vegetables, and fruits without starch will make the body feel unwell, always in a state of lack of strength and fatigue. You should not cut 100% starch, instead, you can replace white rice with brown rice.
Lose weight at home with lemon
The ingredients in lemon juice have the effect of quickly reducing hunger, affecting the brain, causing the brain to receive a "full" signal and reducing appetite. Lemon's vitamin C also helps promote internal organs to work, burning calories. A glass of lemon juice mixed with warm water in the morning will effectively remove fatty acids from the body. But you should not abuse this weight-loss method. Drink 1 cup of lemon juice in the morning mixed with warm water and do not drink too much. In addition, for people with stomach diseases, please consider before applying.
3. Combination of Japanese weight loss products
An effective and safe weight loss regimen must combine nutrition through eating and exercising in moderation. Weight loss products must also be combined with the above regimen to assist in accelerating the fat burning process, helping you achieve the desired body faster. It is critical to select safe products that support effective weight loss, but you also have to care for your health, as well as use them correctly and safely without abuse or dependence.
>> Read more: Top 4 Best Japanese Weight Loss Products 2022
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