Top Japanese Lose Weight Tips That You Should Know To Have A Perfect Body
Losing weight is not an easy journey. Many people have started and failed to conquer a fit body. If you are having a hard time or want to give up your "weight loss plan", then stop. The following are Japanese weight loss tips that Japan With Love sends to you, the following will help your weight loss journey become light. The effect will also be improved in a shorter time if you take it seriously. If you are a person who cares about your appearance, this is the article you should not miss. Let's see what it is!
>> Read more: A Few Things To Know When Building A Weight Loss Plan
PRINCIPLES OF JAPANESE WEIGHT LOSS
Japan is famous for its scientific and healthy lifestyle. Therefore, the Japanese way of losing weight does not bring quick results, but in the long run, it is still an effective solution to maintain and stabilize the figure.
Before diving into the details of weight loss formulas, you need to clearly understand 2 core principles that determine the success of this method.
1. Dietary principles
The Japanese method of weight loss carefully calculates the number of calories loaded into the body in each meal. Accordingly, although you do not have to eliminate a food, you need to reduce the proportion of sugar, starch and fat that is not good for weight.
In addition, you must also get enough nutrition from the group of foods rich in protein and fibre such as seafood, white meat and vegetables.
This is also the main principle in the Japanese Keto weight-loss method, which is currently being applied in many countries around the world.
2. Principles of movement
The Japanese consider physical and sports activities as a way to exercise and improve body measurements. They love movement and always find ways to incorporate it into their work and daily life.
Sleeping, breathing, walking or daily movement all play an important role in the Japanese way of losing weight.
JAPANESE WEIGHT LOSS TIPS WITHOUT A HARD DIET
The Japanese perspective on weight loss is different from other countries. That is, they do not let the body fall into a state of overweight and then work hard to lose it, instead, they control the weight from the beginning. Therefore, the Japanese weight loss tips do not focus on "losing weight" but on creating healthy habits for life. Here are those tips, let's take a look.
1. Pay attention to nutrition
Nutritional factors are emphasized in meals in Japan. Therefore, the Japanese always try to eat nutritious and useful dishes for the body through a carefully calculated menu every day. You can do this if you take the time to read the nutrition facts list when you go to the supermarket to understand which food groups you should and shouldn't eat.
In addition, it is possible to apply the principles of nutrition prioritizing carbohydrates, fibre and limiting fat. The best ratio is 350g - 500g cereal, 400g green vegetables, 200g protein (meat, fish) and finally 70g fruit and some milk. You should also reduce the amount of salt, processed foods, sweets, and drinks high in sugar.
2. Split portion sizes
The Japanese often divide meals with just enough food, not as much as meals in Vietnam. You will probably come across a table of 7-10 dishes presented on pretty small plates. It is important that the amount of food will not exceed the size of this plate to effectively control the calorie intake of the body.
It is easy to imagine, it is like a boundary that the Japanese create themselves so that they do not rush into delicious food leading to obesity and overweight.
3. Chew well and eat slowly
The lesson of "chewing well and being full for a long time" is well known, but not everyone can apply it in a busy modern life. However, the Japanese have a habit of eating slowly, chewing food thoroughly and think that this helps in digestion, metabolism and elimination of substances that are not good for weight such as sugar and fat from the body. fast.
In addition, this habit also helps balance blood sugar, stabilize insulin and reduce the risk of type 2 diabetes effectively.
4. Habit of binge eating
Because of their preference for boiled, steamed or stewed dishes, the Japanese taste is much lighter than people in other countries. In general, cutting down on salt intake and eating only an average of 6-7g of salt per day will limit the risk of cardiovascular disease, stroke, and high blood pressure... Especially, this habit is effective for weight loss by supporting the liver and kidneys. No more water retention that makes your body look fatter than usual.
5. Only eat 80% of the necessary food
Eating slowly is essential to help you be aware of the amount of food you eat at a meal, thereby finding a reasonable stop. And the Japanese have an immutable rule when eating, which is to eat only 80% of the food the body needs, also known as the "hara hachi bu" principle.
The reason for this is that the stomach needs 20 minutes to send the signal that it is full to the brain. At that time, if you continue to eat, you have taken in more calories than you need just because your brain has not yet commanded you to stop eating. In the long run, this is the cause of overweight forever.
6. Seasonal food selection
Fresh food is a top priority in Japanese cuisine. They will also choose seasonal foods, “eating what season to eat” is both fresh and nutritious. Although this principle does not directly affect weight loss, it increases the quality of meals and promotes efficient digestion and metabolism.
7. Never skip breakfast
In the daily meals, the Japanese attach great importance to breakfast. This is the time when the body can easily metabolize and absorb nutrients and eliminate unnecessary fats. Not to mention, it also provides energy for the whole day of study and work, so it is very important.
It should be noted that losing weight is not fasting but eating more scientifically. Many of you think that cutting breakfast, and reducing calories in your body is losing weight without knowing that skipping breakfast will make you hungry and eat more at later meals. The result is that you will still lose calorie control, so skipping breakfast is not a good way to lose weight.
SOME JAPANESE WEIGHT LOSS EXERCISES
The Japanese believe that being overweight not only affects aesthetics but also reflects bad health. Therefore, they are always conscious of keeping their weight not only in eating and choosing food but also in daily activities. Here are a few tips on how to breathe, lie down, and walk to keep the Japanese in shape that you can apply at home.
1. Japanese women's posture-keeping exercises
A correct lying position will give you a flat stomach, with a well-proportioned body and a slim waist. In addition, this movement does not take much time but can be practised when you lie down and relax.
Specifically, you just need to prepare a bath towel and round it with a thickness of about 10cm.
- Place the prepared towel horizontally firmly under your waist and then lie on top of the towel for the most comfort.
- Note, while lying down, adjust the towel straight with the navel and then pinch your feet into a V shape, 2 big toes touching.
- Next, pull your arms straight over your head, palms facing down on the bed, 2 little fingers touching each other.
Stay in this position for 5 minutes and can repeat 3-4 times a day.
2. Japanese waist-shrinking breathing exercise
Due to the preference for gentle weight loss methods, breathing exercises for weight loss are very popular in Japan. The interesting thing is that "this exercise does not practice" when you just need to lie on the bed and take a deep breath, you can shrink your bust from 5 to 10cm without spending too much effort.
In general, this deep breathing exercise consumes a lot of calories of the body when it has to transport oxygen to all parts, especially in the abdomen which works a lot, so it tones and burns excess fat effectively.
Preparation: 2 pillows stacked on top of each other to create a height of 20cm
- Lie on the bed in a comfortable position, resting your head on 2 prepared pillows so that the neck and head are higher than the abdomen.
- Bend your knees up high, the soles of your feet resting on the bed.
- Start to inhale deeply for 3 seconds (stomach bulging slightly)
- Exhale forcefully, push all the air out within 7 seconds, mouth wide open
- Practice continuously for 5 minutes, repeat 2 times, you can finish
Pay attention to the rhythm of 3s inhaling, and 7s in exhaling to keep a regular rhythm to shrink the abdomen quickly. If you ignore this point, even if you practice more, you will not get the results you want.
3. Japanese walking exercise to reduce body fat
In Japan, almost everyone gets into the habit of walking from an early age. Even many people of working age have chosen to walk instead of using transportation to exercise and control weight. Therefore, after many years of research, WHO has announced that this healthy lifestyle and the useful habit has helped Japanese people improve their life expectancy and possess the slimmest and most supple body in the world.
The secret to that is the method of walking combined with rhythmic breathing. This method is quite similar to exercise, but in a state of movement, the lungs expand, increase metabolism, and stabilize blood circulation, which is very good for the heart.
Refer to the steps below to have the right walking technique to lose weight.
- Step 1: Step out with the left leg, take a deep breath in and slightly inflate the abdomen. Right now, you are breathing in the fresh air from your chest.
- Step 2: Step up with the right leg, breathe heavily and push all the air from the abdomen out with the thought of eliminating all toxins inside the body.
- Step 3: Maintain rhythmic footsteps and breathing. You can adjust and get used to it until your body adapts and does it naturally.
If you are new to the practice, you may be breathing fast or being too focused on your steps to feel uncomfortable. Remember to keep your back straight, shoulders straight when walking, focus on your breath and not be distracted by the surroundings (like meditation). After a while, when you get used to it, you will find your body more comfortable, balanced and lighter.
Above are some Japanese weight loss tips and a few gentle exercises to help lose the weight of the Japanese. If you have any questions about weight loss methods, please contact Japan With Love for more advice.
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