The most important thing to remember when dieting is that your health must not be harmed.
Today I will talk about How to increase energy consumption. In my next post, I will discuss how to lose weight in a healthy way.By understanding the principles of the method, you will have the knowledge to lose weight more efficiently and healthily.
The Principle of Weight Loss
Weight gain occurs when the “energy intake” from food and beverages exceeds the “energy expenditure” from daily basal metabolism and activity metabolism.Conversely, if the energy consumed exceeds the energy ingested, weight loss occurs.
In other words, in order to successfully lose weight, you must create a situation in which energy intake is less than energy consumption.And in order to lose weight in a healthy way, it is important to eat a nutritionally balanced diet, without any unreasonable dietary restrictions.
How to Increase Consumed Energy
Expended energy is the energy used by the body in physical activity, including basal metabolism, active metabolism, and diet-induced thermogenesis (DIT).The more energy you consume, the easier it is to lose weight and the more successful your diet will be. To increase energy expenditure, you need to increase the amount of these three types of consumed energy.
Basal metabolism
Basal metabolism is the energy consumed when you are sitting still, sleeping, or doing nothing, and is the minimum energy required to sustain life, such as breathing.To increase basal metabolism, it is recommended to increase muscle mass, maintain a healthy intestinal environment, and soak in a hot tub.
Active metabolism
Energy is expended through physical activity such as commuting, housework, walking, and running.
To increase your active metabolism, it is important to increase the amount of time you spend moving your body.
If you are not accustomed to regular exercise, try something easy to continue, such as walking, instead of suddenly starting hard muscle training or running.
The most important point to increase your activity metabolism is continuity.
No matter how hard you exercise, anything that cannot be continued will cause stress and diet will be counterproductive. Instead of comparing yourself with others around you, start with something that fits your current lifestyle and is easy to adopt.
Diet-induced thermogenesis
Diet-induced thermogenesis(DIT) is the energy consumed when digesting and absorbing food. When you chew your food slowly, your internal organs become more active in digestion, which uses energy and generates heat.
To increase this DIT, make sure to chew your food thoroughly and eat warm food. Warm food warms up your internal organs and helps increase your metabolism. It is said that when your body temperature rises by 1°C, your basal metabolism increases by about 12%.
The energy consumed by DIT also varies depending on the nutrient. The amount of energy consumed decreases in the order of protein, carbohydrates, and fat, so increase your protein intake to increase your DIT.
Thank you for reading to the end. I hope it will be of some help to you.In my next post, I will tell how to lose weight in a healthy way.
