How to lose weight easily
- Calculate calories: The only way to lose weight is to consume less calories than you burn in a day. To lose about 0.5 kg, you need to consume 3,500 kcal.
- Diet: Drink only water, increase the intake of complex carbohydrates instead of simple carbohydrates, and eat lean protein. Avoid fast food, and eat breakfast like a king, lunch like a noble, and dinner like a beggar.
- Exercise: Do not exercise too vigorously, increase aerobic exercise, and exercise that builds resistance. Avoid crunches (abdominal exercises) for the time being, and instead do exercises that strengthen the back muscles.
- Metabolic recovery: Take it easy, and it is good to walk 10,000 steps a day. Whole wheat is recommended over refined grains, and drink plenty of water.
These methods can help you lose weight. However, since results may vary depending on the individual’s health and body’s reaction, it is best to get professional advice. Losing weight requires a healthy diet, consistent exercise, and lifestyle changes.
Foods to avoid in your diet for weight loss
- French fries and potato chips: French fries and potato chips are very high in calories and it’s easy to eat too many.
- Sweetened beverages: Sugary drinks like soda are some of the unhealthiest foods on the planet.
- White bread: White bread is highly refined and often contains a lot of sugar.
- Candy bars: Candy bars pack a lot of added sugar, added oils, and refined flour into a small package.
- Most fruit juices: Most fruit juices you find in the supermarket have little in common with whole fruit.
- Pastries, cookies, and cakes: Pastries, cookies, and cakes are loaded with unhealthy ingredients like sugar and refined flour.
- Some types of alcohol (especially beer): Alcohol provides more calories than carbohydrates and protein, or about 7 calories per gram.
- Ice cream: Ice cream is incredibly delicious, but it’s also very unhealthy.
- You should also avoid foods that are high in so-called bad carbohydrates, such as cookies, rice cakes, cereals, cereal bars, and bread.
Avoiding these foods and maintaining a healthy diet can help you lose weight.
However, results may vary depending on your individual health and body’s reactions, so it’s best to get professional advice.
Snacks while on a diet
The following are good foods to eat as snacks while on a diet:
- Danoshop Tteokbokki: This tteokbokki developed by Danoshop was made with great care in nutritional content. Based on Jjajang Tteokbokki, it has 0g of sugar, 0.9g of fat, 7.7g of dietary fiber, and 5g of protein.
- Geum’s Bread Guilt-free Sweet Keto Ganache Chocolate/Milk Cream Bread: Despite being made with good ingredients, you can feel a very soft texture.
- Myprotein 6 Layer Protein Bar (Six Layer Bar): It contains 20g of protein, so it seems very useful for making up for the lack of protein.
- Larasweet 9 types of light-calorie ice cream: You can eat it without feeling guilty with about 260 to 280 calories per container.
- Miju Toast Biscuit: It is also a high-protein product with over 16g of protein.
- Poongsimdang Sugar-Free Corn Chips: Made of 100% chestnuts.
- Fromit Protein Chips: Can you see the seasoning powder? Compared to regular snacks, it is on the tastier side.
- Naturally shared protein is the answer (Sweet flavor, Garlic Bread flavor): The sweet flavor has 3% sugar, but when compared to the garlic bread flavor, you can really feel a subtle sweetness.
- Binggrae 99 Calorie Chips: Less than 100kcal.
- Zero Oil Brown Rice Chips: These are brown rice chips that are baked with hot air instead of fried in oil.
You can eat these snacks without worrying about calories even while dieting. However, since the results may vary depending on the individual’s health condition and body’s reaction, it is best to get expert advice.
Effective Exercises for Losing Weight
- 30-Minute HIIT Workout: If you have basic physical strength, we recommend 30-minute HIIT workouts as a weight-loss workout. This workout starts with a warm-up and is a high-intensity interval tabata workout that evenly combines strength training and aerobic exercise.
- Squats: Squats are a good exercise for losing weight. If you do squats consistently every day, it is effective for losing belly fat, thigh fat, and hip fat.
- Brisk Walking: Try brisk walking at home. You can do effective aerobic exercise at home with home training.
- Mountain Climbers: Mountain Climbers, which can be done as home training, are a weight-loss workout. Mountain Climbers are good for losing weight in a short period of time because you have to move quickly.
- 15-Minute Tabata Workout: You can remove body fat faster with 15-minute tabata workouts. 15-minute tabata workouts are effective for losing weight because they involve high-intensity workouts in a short period of time.
- Burpee Test: Burpee Test, a weight-loss workout, is one of the high-intensity workouts. Burpees are an exercise that helps you burn more body fat in a shorter period of time to lose weight.
- HIIT Exercises with Dumbbells: Using light dumbbells to do high-intensity HIIT exercises can help you lose weight.
- Lunges: If you want to lose lower body fat, do lunges regularly. Lunges are an effective exercise for losing thigh and hip fat.
- Sky Bike: Sky Bike is a great exercise for losing weight.
These exercises can help you lose weight. However, results may vary depending on your individual health and body response, so it is best to get professional advice.
How to Restore and Increase Metabolism
- Eat at Regular Times: If you go a long time between meals, your body will go into a “starvation state” and slow down your metabolism to conserve energy and prevent starvation.
- Eat Enough Calories: If you eat too few calories, your metabolism will slow down, allowing your body to conserve energy.
- Eat more protein: Protein is more likely to be a source of energy that helps your body burn calories and produce thermogenesis than carbohydrates or fat.
- Drink green tea: Green tea contains caffeine and the antioxidant catechins, both of which can boost your metabolism.
- Strength training: Incorporating strength training into your workout routine can help you build muscle mass, which in turn can boost your metabolism.
- High-intensity interval training (HIIT): HIIT workouts involve bursts of very intense activity, which can help burn calories and keep your metabolism up long after you’re done.
- Drink more water: Staying hydrated is essential for your body to function at its best. This is important for optimal metabolism and can help you lose weight.
These methods can help boost your metabolism. However, results may vary depending on your individual health and how your body responds, so it’s best to get professional advice.
FAQ
Q: What is the most effective way to lose weight?
A: Regular exercise and a healthy diet are the most effective methods.
Q: How much exercise should I do a day to help lose weight?
A: Generally, moderate exercise of at least 30 minutes a day, 5 days a week is recommended.
Q: What foods should I avoid while dieting?
A: It is recommended to avoid high-calorie foods, sugary drinks, fried foods, etc.
Q: How does water help me lose weight?
A: Water helps me lose weight by promoting metabolism and making me feel full.
Q: Does skipping breakfast help me lose weight?
A: Skipping breakfast is not recommended because it actually slows down metabolism.
Q: How does stress affect weight?
A: Stress can increase appetite and cause overeating, which can affect weight gain.
Q: Is it possible to lose weight by controlling your diet without exercise?
A: It is possible, but it is more effective to strengthen muscles and boost metabolism through exercise.
Q: How much should I reduce my calorie intake to lose weight?
A: Generally, cutting 500 to 1,000 calories per day can lead to a weight loss of about 0.5 to 1 kg per week.
Q: What type of exercise is most effective when dieting?
A: A combination of aerobic exercise and strength training is most effective.
Q: Is it helpful to drink water before and after meals for dieting?
A: Drinking water before meals can help you feel fuller, which can help you eat less.
