Set reasonable calorie goals, exercise plans, and lifestyle logs.
How much calorie intake should be reduced in meals?
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When the daily calorie intake is insufficient to support the body's calorie expenditure, the shortfall will be made up from the fat stored in the body, which has a natural slimming effect and is the main principle of weight loss diet control.
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If you simply calculate impressive numbers on a table and make unattainable weight loss plans, that's just making a "diet plan," which doesn't actually help you lose weight. The important thing is to set an appropriate goal.
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The general nutritional standard for obese people is to use the standard weight relative to the standard height multiplied by (20-25) kcal as the daily calorie requirement.
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There are various methods for losing weight. For most people at home, consuming 1400-1600 kcal per day is relatively easy. Below 1200 kcal is difficult to achieve. 1600 kcal is not a too difficult goal. Use this as a target for your diet plan!
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For example, an adult male's daily calorie expenditure is approximately 2200 kcal. If he consumes 2000 kcal per day, he will be short 200 kcal. If 7000 kcal is needed to reduce 1 kilogram of fat, it will take 7000 ÷ 200 = 35 days to lose 1 kilogram.
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In addition, adult women typically burn around 1900 kcal per day. If they engage in 300 kcal of exercise daily and control their diet to 1200 kcal, then 1200 - 1900 - 300 = -1000 kcal. This would result in a weight loss of 1 kilogram in a week, which is a somewhat rapid way to lose weight.
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Therefore, if you expect rapid weight loss, you need to combine diet control with exercise. However, it's important to note that excessive exercise can hinder the long-term sustainability of your diet control plan. Therefore, the amount of exercise and the degree of dietary control must be carefully considered and determined beforehand.
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Starting to exercise is very important.
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> It shouldn't exceed what you're capable of.
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Many overweight women are searching for a suitable exercise to lose weight, often asking themselves, "Should I do aerobic exercise? Or are there other types of exercise?"
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Overweight individuals who choose jogging as a weight-loss exercise need to consider whether it puts too much strain on their knee and foot joints. If such issues exist, cycling or swimming are better alternatives.
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However, if you can't ride a bicycle or have a negative feeling about wearing a swimsuit, then we recommend brisk walking instead!
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The intensity of aerobic exercise should be 40%–60%. People over 20 years old should maintain an exercise intensity of 110–135 heart rates per minute. However, for women, heart rate is not an absolute factor. The important thing is to exercise for a certain amount of time every day. If you get used to this level of exercise, you can slightly increase the speed or distance.
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The main types of exercise for weight loss are as follows:
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① Slow and continuous aerobic exercise such as jogging or swimming;
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② Static weight training or abdominal exercises;
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③ Healthy and gentle gymnastics, and adjustment exercises before and after exercise.
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Start in the correct order, beginning with conditioning exercises, then moving on to aerobic or static exercises, and finally performing physiological conditioning exercises.
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Especially after aerobic exercise, abruptly stopping can put a strain on organs like the heart. Using music to adjust your workout helps muscles recover quickly from fatigue. Ideally, the three types of exercise should be done in sequence. For those who don't exercise regularly, rapid exercise can be harmful; simply maintaining rhythm with the music is sufficient, or a 15-30 minute walk daily is also beneficial. Developing an exercise habit is very effective for weight loss and health, and you should start as soon as possible!
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Burn 300 kcal of energy through exercise daily
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The most effective way to lose weight is through aerobic exercise. Theoretically, effective exercise must be sustained for at least three days; the longer the interval, the less effective it is.
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Therefore, jogging only once a week on weekends will not have much effect on weight loss. Weight loss exercise must be maintained at least three days a week, ideally five or six days a week. The appropriate exercise intensity for weight loss is 40%–60% (moderate intensity), totaling approximately 300 kcal burned per day.
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However, it is not necessary to do the full 300 kcal exercise at once. You can do it in several sessions, as long as the total daily exercise amount is 300 kcal.
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However, because fat burning is a relatively slow process, the secret to successful weight loss lies in exercising continuously for more than 15 minutes. Exercising for 10 minutes three times a day is less effective than exercising for 15 minutes twice a day, and even less effective than exercising for 30 minutes once a day.
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While doing only a single type of aerobic exercise is good, combining different aerobic exercises can also be very effective. For example, after cycling, you can combine it with some swimming, or any other combination you like. You can do this on Mondays, Wednesdays, and Fridays, and Tuesdays, Thursdays, and Saturdays. However, be mindful of your daily calorie expenditure goal.
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The following methods are relatively easy-to-achieve forms of aerobic exercise.
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① Walking: This is the most basic form of exercise, involving a specific number of steps or time. The walking speed should be slightly faster than normal walking speed, with a goal of 10,000 steps per day (approximately 7,000-8,000 meters for men and 6,000-7,000 meters for women). This is very effective.
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② Jogging: Jogging at a speed of 8.8 kilometers per hour for 30 minutes can burn approximately 300 kilocalories. People who don't have a daily running habit may experience muscle soreness at the beginning. It is essential to run for 30 minutes. You can use a mixed approach: run for 15 minutes, rest to adjust your physical condition, and then run for another 15 minutes.
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③ Swimming: Different swimming styles and effects exist. Swimming freestyle for 30-40 minutes can burn approximately 300 calories, but this refers to continuous, sustained swimming. Intermittent swimming will require more time to achieve the same effect. Swimming is gentle on the joints and is one of the best forms of aerobic exercise; if swimming is convenient, it should be taken advantage of.
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④ Cycling: Cycling is a good and effective aerobic exercise with relatively low physical exertion. It takes about an hour, similar to jogging, to burn 300 calories while cycling. Your physical condition and speed can affect the amount of calories burned. If you use a bicycle for commuting to work, one hour of daily cycling can burn approximately 300 calories, and 5-6 hours per week can burn up to 1500 calories.
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Thoroughly investigate the causes of common obesity in daily life
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Most obese people have unhealthy lifestyles. Before starting a weight loss program, you must first confront your own lifestyle habits. You need to keep a daily record of your eating habits; this is crucial. Don't think of it as a hassle; accurate record-keeping is essential to truly understanding the reasons for your obesity.
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In particular, behavioral habits are often formed unconsciously. Therefore, we must pay attention to these unconscious behaviors.
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"I've already reduced my food intake, so it's okay to have a few snacks!" or "Walking is too easy; just walk for twenty minutes every day." These kinds of dismissive thoughts must never come to mind.
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The hardest part of keeping a daily journal is the first four weeks. Developing a journaling habit is essential to truly understanding the reasons for your weight gain and making necessary adjustments; only then can your weight loss efforts be successful.
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There are several key points to consider when writing a log.
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①The more detailed the better, if possible.
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> ② It would be better to record your psychological state at the time.
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③ Record it at the end of each day.
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> ④ Record honestly and accurately.
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> ⑤ Record items include diet, behavior, exercise, and time.
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Checklist for Lifestyle Habits Log
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Record your weekly lifestyle habits to understand why you became obese and why you can't lose weight.
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Seven plans for weight loss activities
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Use a lifestyle log to examine whether your obesity is caused by dietary habits, food content, or insufficient exercise, and then analyze and improve accordingly.
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Once the cause of obesity is identified, if there are multiple causes, some achievable improvement methods can be combined in stages, with three to five stages of focused improvement. This way, improving lifestyle habits will not be difficult.
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Here are some key methods for improving lifestyle habits.
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①Eat three meals a day at regular times.
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② Chew slowly and thoroughly; do not wolf down your food.
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③ Do not eat three hours before bedtime.
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> ④ Maintain a fullness of about 80%.
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> ⑤ Reduce or decrease the amount of snacks and desserts consumed.
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> ⑥ Reduce consumption of high-calorie foods such as sweets and alcohol.
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> ⑦ Reduce eating out, and avoid fried foods.
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① Maintain a daily calorie intake of 1400–1600 kcal.
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② A variety of menu items helps maintain nutritional balance.
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③ Ensure adequate protein intake (e.g., fish, meat, beans, etc.).
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④ Avoid too much salt.
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> ⑤ Control fat content (pork and beef fat, chicken skin, fried foods).
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⑥ Don't overindulge in sweets.
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> ⑦ Consume more vegetables and seaweed.
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① Use exercise to relieve stress.
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② Use a shopping list when shopping to avoid purchasing food necessities on an empty stomach.
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③ Do not place snacks, candies, etc. in places that are easily visible to the eyes.
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> ④ Maintain an exercise level of more than 3 days a week and more than 300 kcal per day.
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> ⑤ Perform static muscle stretching exercises.
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> ⑥ Maintain the habit of standing rather than sitting, and walking rather than standing.
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> ⑦Try to go out and do activities even on holidays.
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Practical Actions of the Weight Loss Plan
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When planning a weight loss program, the simpler the better. Just consistently reduce your food intake and increase exercise. And don't set a long-term goal; a one-month goal where you can see visible results is sufficient.
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Example: My ideal weight target: 48 kg.
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This month's goal: To lose 2 kilograms.
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① Daily calorie intake: 1600 kcal.
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② Do not eat snacks.
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③ Walk 7,000 steps daily.
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The goals exemplified above can be evaluated daily. Initially, the goals may be relatively easy to achieve, and as weight is reduced, you can continue to challenge other key weight loss goals.
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If possible, it's best to keep a record of your diet or steps.
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To maintain a healthy life, it is essential to have an ideal weight.
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Aside from some people doing it for beauty reasons, most people participate in weight loss activities based on their doctor's advice to avoid diseases caused by obesity.
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The content of this book mentions weight loss methods and precautions that you can control and succeed with. However, if you return to your previous lifestyle after successfully losing weight, you will regain obesity. This cycle of weight loss and regain can lead to a body type that loses weight slowly but gains it quickly.
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If you can maintain an ideal weight, your body can remain healthy and you can avoid diseases such as high blood pressure and high blood sugar.
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Maintaining a daily intake of 1600 kcal, or occasionally consuming a little more, is generally not a major problem. A simple way to calculate the daily calorie intake that won't cause weight gain is "weight x 35". If you weigh 60 kg, then 2100 kcal is your daily calorie intake. If you are particularly prone to weight gain, calculate it as "weight x 30".
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To maintain a healthy weight, exercise and diet are equally important. Walking 5,000 to 7,000 steps a day is relatively easy to achieve, and swimming is also a good way to maintain weight.
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Generally, if you gain 1-2 kilograms, it's relatively easy to lose weight. However, if you gain more than 3 kilograms, it will take some time to lose weight.
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> It is important to be careful, as gaining weight is actually very easy. An excessive intake of 350 kcal per day (equivalent to eating two extra bowls of white rice) for 20 consecutive days will indeed result in a weight gain of 1 kilogram, which will require you to work very hard to lose weight and slim down.
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Therefore, after you successfully lose weight, you must always keep a healthy lifestyle in mind and always remember that "it is better to live a healthy life without worries than to eat carefree every day."
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Remember! Your ideal weight will bring you a happy and healthy life.
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