Gained Weight? — 9 Super Easy, Successful Ways to Succeed.
Exercise and Diet that are Easy to Start and Will Help You Achieve Your Weight Loss goal Without Difficulty are Recommended.
Introduction
Before starting to exercise or imposing dietary restrictions, there are some things you should understand first. That’s a daily calorie goal. A balance between calories consumed and calories burned is important for successful weight loss.
Even if people are the same age and gender, the amount of calories they consume in a day varies depending on their work load and basal metabolism. Rather than blindly exercising hard or restricting your diet, first of all, know your body correctly, “how much exercise you need” and “how much you can eat,” and keep a good balance along the way. It would be nice to get the knack and not be frustrated.
Therefore, we introduce here “exercises that increase calorie consumption,” “review of meals and recipes that reduce calorie intake,” and “mental preparation to maintain motivation.” Let’s check them out in order!
Lose Weight With Exercise
Exercise is essential to losing weight. But if you don’t have time to go to the gym, here are some simple exercises that you can do in your daily life at work or at home.
■ 1: Walking with Deep Breathing
Breathing is usually not very conscious. Did you know that changing the way you breathe can actually help you lose weight?
The body has a mechanism to burn fat with the help of “oxygen” taken in. However, when you are concentrating on your work at your desk, your breathing tends to be shallow. If your breathing is shallow, your body can’t get enough oxygen. Be conscious of abdominal breathing that allows you to breathe deeply and makes your body easily consume energy, even in daily activities.
Also, please try “deep breathing walking,” where you breathe deeply while matching the rhythm of walking. Deep breathing walking is a combination of rhythmic movements of “walking” and “breathing”. Rhythmic exercise is said to release a hormone called “serotonin” that calms the nerves, which is effective not only for dieting but also for stress relief and mood refreshment.
■ 2: Postural Correction
Posture correction is recommended for those who know that muscle training and exercise are important for dieting but are not good at exercising. It is a way to do muscle training by stretching the spine and keeping the correct posture.
It’s easy to do. Just pull your shoulders back, straighten your spine naturally, flatten your belly, pull it up, and squeeze your buttocks. This will give you a beautiful posture that makes you look slimmer.
On the other hand, the back is rounded and the shoulders protrude forward and roll inwards, which is a posture that makes you fat. Be especially careful if you are always working on a computer or looking at your smartphone all the time! In this posture, the strength of the stomach is relaxed, so the lower abdomen is bulging, the front of the thighs are stretched and thick, and the body line collapses.
■ 3: 5 Minutes per Day of Effective Desk Stretching
In the winter, many people may feel stiff around their shoulder blades.
In fact, it seems that the shoulder blade area is related not only to stiff shoulders but also to dieting. There are fat-burning cells called brown adipocytes around the neck and shoulder blades. In other words, if you stretch around the shoulder blades, where there are many brown fat cells, and activate the brown fat cells, you can expect not only to relieve stiff shoulders but also to burn fat.
It’s very easy to do. Stand with your feet shoulder-width apart, your hands crossed in front of you, and with your elbows extended, raise them above your head and pull them back as far back as possible. While in that position, rotate your upper body back and forth and left and right.
■ 4: Simple Exercises that Work Around the Stomach
There are a lot of people who are worried about their stomach. Here are some simple exercises recommended for those who want to have a toned stomach but can’t keep up with hard muscle training. Just prepare a bath towel and you can do it.
After putting a rolled-up bath towel on your waist and doing gymnastics in a sitting position, slowly bend your upper body backward toward the towel, and bounce your upper body back onto the towel. Let’s aim for this rhythmically 40 times a day x 2 sets.
You should be able to see results in about 3 weeks. Why don’t you continue aiming for the abdominal muscles of your dreams?
Effective Weight Loss Meals and Recipes to Aid in Weight Loss — Tony Kelner
Diet is very important, as is exercise. However, there are many people who are not good at troublesome calorie counting and time-consuming cooking. Here are some easy and diet-friendly recipes.
■ 5: Recipe for Vermicelli Soup
It is a dieter’s best friend. The easy-to-make, low-calorie vermicelli soup is a blessing that you can eat late at night without feeling guilty.
If you’re tired of the usual chicken broth-flavored vermicelli soup, why not try something a little different? Add coconut milk and curry powder for a Thai curry flavor. Add fish sauce, chopped coriander, sliced red pepper, and lemon juice for a savoury flavor.
It’s nice to be able to easily enjoy the feeling of eating without worrying about calories.
■ 6: Onion & Yogurt
Adjusting the intestinal environment is also effective for dieting. When the function of intestinal bacteria is activated, metabolic function may increase and appetite may be suppressed.
For that reason, it is important to take dietary fibre that increases the food of intestinal bacteria. And the point is to take in live microorganisms such as lactic acid bacteria and bifidobacteria.
“Onion yogurt,” which allows you to take yogurt with plenty of bifidobacteria and onions rich in water-soluble dietary fiber, is the best meal for adjusting the intestinal flora. After removing the spiciness of thinly sliced onions in the microwave, just add yogurt and salt and let it sit overnight. Even if you eat it as it is, you can mix it with curry or arrange it.
■ 7: Hummus
Do you know “hummus”?
A familiar dish in the Middle East such as Greece and Israel, it is a paste of chickpeas seasoned with olive oil, lemon juice, salt, and grated garlic. If you are planning to eat out and are worried about consuming a lot of calories, how about making a vegetable salad containing hummus, daikon radish, paprika, and cucumber and consuming it before you go out to eat?
Your Mental Health: An Important Factor along with Diet & Exercise
There are a lot of people who are worried that their diet is not going well or that it will not last. Here’s how to make your diet a success with a little ingenuity.
■ 8: Making Use of Your Smartphone
It is important to convince your brain that you are thin. If your brain continues to look at photos of when you were thin, it will mistakenly think that you have a good metabolism because you are thin, thus releasing hormones that boost metabolism.
Therefore, trick your brain by watching a picture of yourself when you were skinny on your mobile phone background and do that many times a day.
■ 9: Compliment Yourself while Taking Baby Steps.
You want to lose weight in a short period of time, so you exercise hard and have strict dietary restrictions. But then, tragically, you failed because it didn’t go as you expected?
Thus, stress is the enemy of dieting. It is important to start with something that is easy for you and praise yourself when you have completed it. If you build up your confidence by accumulating successful experiences little by little, you will be able to continue your diet for a long time without stress.
In Conclusion
It is important to continue the diet and exercise regimen consistently. Weight Loss can be easily started from the three perspectives of exercise, meals and recipes, and mentality. You choose your own method that is stress-free and easy. One that you should be able to continue while enjoying it. Start by finding the method that works best for you.
Disclaimer: The information given in the article is based on general assumptions, which we do not confirm. Get expert advice before you apply.
