Following the previous “How to Increase Energy Consumption” post, I will now discuss how to lose weight in a healthy and successful way.
How to lose weight in a healthy way
In my previous post, I talked about energy consumption, but no matter how much energy you consume, if your energy intake remains high, you won’t lose weight. In order to lose weight in a healthy way, it is necessary to adjust the state of “energy intake < energy expenditure”.
The correct energy intake is the amount of energy that is higher than your daily basal metabolic rate and lower than the amount of energy consumed in a day. In other words, the relationship is “basal metabolic rate < energy intake < energy expenditure.
The point to keep in mind here is to consume more energy than your basal metabolic rate.This is a trap that many dieters fall into.
When the amount of food consumed in a day is lower than the basal metabolic rate, the body judges that it is starving and goes into energy-saving mode by slowing down the metabolism. A slowed metabolism also lowers the amount of energy consumed, making it difficult to lose weight.
Furthermore, the body will use not only carbohydrates (glycogen) and fat stored in the body, but also “muscle” as an energy source. If you lose weight rapidly in a short period of time, you will have lost not only fat but also muscle.Now, let me tell you in four points what kind of diet will help you lose weight effectively.
Eat carbohydrates at every meal
Carbohydrates are a source of energy for the body. Ideally, you can eat 3 meals a day. Aim for one small serving of rice (about 120g) per meal. Also, the recommended amount is 1 piece for 6 slices of bread, and 2 pieces for roll bread. *An example for women.
Not biased towards meat
Protein is an essential nutrient that is a building block for muscles.
Ideally, you should consume about 20% of your total daily calorie intake, but calculating the exact number of grams can be difficult.
So, let’s divide it into days when we eat meat and days when we eat fish. Although this is a rough calculation, 100g of meat and fish contains about 20g of protein. By creating a routine that allows you to get protein at every meal, such as eggs for breakfast, meat or fish for lunch, and soy products for dinner, you can save yourself the trouble of planning a menu.
Fat is recommended at 25% of total caloric intake
Lipids are not only an energy source, but also create hormones and cell membranes, and serve as subcutaneous fat to protect organs. It will be easier to lose weight if you can consume 20 to 30% of your daily calorie intake. If you suppress fat too much, it can cause rough skin and constipation, so be sure to consume at least 30g or more.
A heap of vegetables at every meal
Take in vitamins, minerals, and other nutrients that are often lacking during dieting from vegetables. It is good to consume a wide variety, not only leafy greens such as salads, but also mushrooms, root vegetables, and seaweed. They are low in calories and rich in dietary fiber, which can help relieve constipation that is common during dieting.
