As you get older, what you care about is your weight. Take care of your diet. Some people are usually worried that they have gained weight and are no longer losing weight compared to the past. The health risks of gaining weight cannot be ignored.
In particular, if you exceed the weight that is considered to be “obesity, ” the risk of many diseases, including lifestyle-related diseases such as diabetes, hypertension, and cardiovascular disease, increases. To prevent such diseases, I would like to develop a habit of preventing obesity and building a healthy body.
The method introduced here can be incorporated into your daily habits immediately, so let’s practice it to lead a healthy life.
Start by knowing your proper weight For Diet.
Many people want to improve their weight. As a result of conducting an awareness survey of men and women over the age of 15 in the 2005 National Health and Nutrition Survey, the peak percentage of men and women in their 40s who want to improve is 53% for men. , 58% of women. In addition, while the number of men in their 20s begins to increase, more than half of women in their late teens already want to improve, indicating that women are highly conscious of dieting.
However, despite such high awareness, many people exceed the standard weight, and it is not uncommon for some people to overweight to the extent that they are considered obese.
“Obesity” does not simply refer to the weight of the body, This condition of obesity is currently cited as the cause of many diseases, including lifestyle-related diseases such as diabetes, dyslipidemia, hypertension, and cardiovascular disease.
Can be from the usual, “optimize” the eating habits how to
“Red of the food product,” such as meat, fish, eggs, soy-milk “food to make blood and meat,” “yellow of the food product” such as rice, bread, sugar, potatoes “food to become a workforce,” ” green food “is vegetables and fruits, refers to foods such as seaweed ” food to arrange the physical condition.
Eating out case proper Diet
When eating out, the menu is generally high in fat and salt. However, there are plenty of small menus and salads. Avoid carbonated drinks and juices when using the drink bar, and use unsweetened tea or coffee.
The combination of diet and exercise, efficient diet to
For a diet, I would like to incorporate exercise in addition to improving eating habits. Many research results have been obtained on the effects of exercise items, intensity, and time on the impact of diet.
It is said that it is better to reduce cholesterol and triglyceride because it is possible to secure energy consumption by focusing on aerobic exercise rather than anaerobic exercise such as muscle training when exercising for dieting.
However, anaerobic exercise can also be expected to increase basal metabolism and improve energy expenditure itself, so it is ideal for combination training. Many events are useful for walking, jogging, biking, swimming, and aerobic exercise, but it is said that there is little difference in the effects depending on the event.
So what is the ideal amount of exercise time for weight loss?
For aerobic exercise such as walking, there is no difference in weight loss effect between one 30-minute exercise and three 10-minute exercises a day.
For the same exercise, the effect is proportional to the total exercise time. Furthermore, as for the method of exercise, low-intensity exercise has a higher fat burning rate during exercise than high-intensity exercise, so it is common to recommend low-intensity exercise.
However, even with high-intensity exercise, the total fat-burning amount increases as the fat-burning rate increases after the exercise is completed, so it is said that a diet effect can be expected in any case. For weight loss purposes, how much energy you consume is important, regardless of strength.
Those who have started dieting have already cleared up to the execution period in the behavior change stage model explained earlier.
Alternatively, your wanted thing was clear the goal of body weight and reward also recommended to present to ourselves. If you’re playing any sport, getting some high-end clothing and other equipment can also motivate you. Such behavior is also necessary to maintain a healthy habit.
Also, at this stage, be aware of reducing the factors that interfere with healthy behavior as much as possible. Healthy behavior factors that increase the likelihood of a will there are many. “I want to live longer,” “I want to wear slimmer clothes,” and “I want to live an active life.” Such feelings are beneficial because they work positively in developing healthy habits.
To enhance “self-efficacy
People’s behavior tends to be easier to continue when they compare the advantages and disadvantages of doing that behavior and feel that the advantages are greater. For that purpose, it is effective to list the benefits obtained by living a healthy life.
Imagine how much value you can get by changing your habits.
The mindset required to continue positive behavior in this way is called “self-efficacy.”
Self-efficacy is the recognition that you can do that well. In short, it means “confidence.” If a person has a strong sense of self-efficacy for action, they are more likely to do that action. In other words, the principle is that people who think they can succeed in a diet are more likely to grow, and if they don’t, they are farther away from success.
There are two ways to increase this self-efficacy. One is to use “successful experience.” First, set goals that can be quickly cleared, and then increase your confidence by removing those goals. For example, instead of aiming to run a full marathon suddenly, it is recommended to set a goal that can be achieved reasonably, such as starting with a 30-minute walk a day.
Suppose you find a person who can serve as such a model, ask them how to maintain a good diet and exercise habits and what kind of benefits they have gained from those actions. Let’s refer to it and incorporate it into your lifestyle.