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[hlearner]

Best Diet Plan to Reduce weight

5 kg in a month

To Ensure a Successful Diet

Do you have an image of dieting 5 kg in a month?

Is dietary restriction optimal for losing weight, or does it require strenuous exercise? Here, we will first introduce how to lose 5 kg, along with the reasons.

Basic knowledge you need to know before dieting

Even if you go on a diet blindly, it will not be effective and

it will be difficult to continue. In order to diet efficiently, you should also know the basics such as the daily calorie intake necessary for daily life and how many calories you should consume to lose weight.

What is the calorie consumption required to lose 1 kg?

How many calories should I burn if I want to lose a kilo?

To lose 1 kilo of fat, you need to burn 7200 kcal of calories. Although there are individual differences depending on the weight and body shape, walking for 30 minutes on a fast foot consumes 150 kcal. This means that you have to walk 24 hours to lose a kilo. Given that, it's a little difficult.

For a person weighting 60 kg to lose 5 kg in a month

Let's consider a diet method using a 60 kg person as an example. Do you know that there is a guideline for basal metabolism (calorie intake) required for normal life?

The daily calorie intake required to maintain a normal weight of 60 kg is approximately 2160 kcal. To lose 5 kg

in one month, a simple calculation would require 36,000

kcal ÷ 31 days, which is a "calorie restriction of 1161 kcal per day"

How to make minus 5 kg successful

I calculated the calorie limit above, but if the daily calorie intake is too low, it can naturally damage your health.

Therefore, combine exercise and diet well and aim for a healthy minus 5 kg. Then, I will explain in detail what to do to lose 5 kg in one month.

First of all, let's increase metabolism as much as possible

You can imagine that calories are consumed when you exercise. Basal metabolism, on the other hand, is the energy consumed even when you are still or sleeping. In a diet, increasing metabolism is very beneficial. Increase your metabolism to get a lean body.

Now, let me show you a really effective method.

● Avoid foods and drinks that cool your body

● Take a slow bath

● Incorporate light running into your daily routine

● Stretch to soften your body

● Ingest as much protein as possible

● Eat meals by calculating sugar

Glucose restriction allows you to efficiently consume glucose in your body and makes triglycerides easier to burn. If you reduce the amount of sugar, the effect of dieting will become easier, so try to limit the amount of sugar within a reasonable range.Especially at night, the amount of activity is low, so it is the best time to incorporate the restrictions.

There are times when you eat out with a relationship, or when you really want to eat a staple food. In such cases, it is advisable to reduce the daily sugar content of the staple foods such as rice, bread, and noodles to 70 to 100 g or less. In the case of one meal, 50-60 kg or less is a guide. Also, the order of choosing and eating is actually important. First select the side dishes, then select the staple food, and when eating, try to eat in the order of "vegetables", "side dishes", and "staple food".

Instead of eating sugar, it is recommended to eat protein such as tofu, meat and fish. Tofu is very satisfying to eat. It can also be eaten as it is, and it is also attractive that it is easy to cook and arrange. Also, if you limit your sugars on a diet, your body may run out of energy, but protein makes up for it. By the way, when choosing a sauce, mayonnaise has a lower sugar content than ketchup. Recently, convenience stores also sell sugar-restricted sweets and bread. It is important not to give up because it is eating out or a convenience store, but to keep sugar off in any scene.

Exercise moderately

You don't have to exercise hard every day to lose 5 kilos

in a month. Rather than doing strict muscle training, if you exercise moderately in combination with dietary restrictions, you can expect a sufficient effect by itself. Rather, it is better to focus on dietary restrictions.

For example, try changing the juice you drank every day to tea, or tofu instead of rice. It is important to exercise moderately while keeping in mind a well-balanced diet.

If you can afford it, it is recommended to get into the habit of muscle training as it will prevent rebound.

Let's introduce some easy exercises.

Swimming

Swimming is a high-calorie exercise. It is effective for dieting because it takes a load just to walk in the water.

walk

You can also change your mood, so it is recommended when you feel uncomfortable due to dietary restrictions.

It is more effective to walk a little faster than slowly. Squat This is an easy exercise that you can do at home. If you do it in earnest, you will get muscle pain even a few times. That's why it's easy to feel the effect.

Another device to surely reduce!

Dieting involves efforts such as exercise and dietary restrictions. Even if I started taking a walk for a diet, the weather was so bad that I couldn't continue, or I went to a drinking party with a friend and binge-eating.

Many people will be frustrated by unexpected circumstances. It is also important to set goals and motivate yourself so that you will not lose your guard and temptation and will not turn down on the way.

Make a note of your daily calorie intake

Even sweets and candies that you casually eat have a surprising amount of calories. The balance between calorie intake and calorie consumption is the basis of a diet. Recording calories also helps prevent overeating.

Why do you want to lose weight? Clarify the purpose of

Let's remember the reason for the yet. By returning to the beginning, you can reconfirm and reset your goals.

Stay alert

When you are on a diet, you may be more likely to gain weight due to calorie restriction. Just because you're a little thin, don't let your guard down for a while, and stay alert until your weight stabilizes!

Graph your weight

Even when you are in a stagnation period and do not lose weight, you will be motivated if you can see and be aware of daily changes. Graphing small daily achievements and hard work so that you can be visually satisfied is also important for a long-lasting diet.

Summary

Let's go on a diet! If you make that decision but it doesn't work, or if you can't continue, first set a reasonable goal and do it efficiently. It is also important to stay motivated

so as not to be frustrated. By all means, please challenge "how to lose 5 kg" and make your diet successful!

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[hlearner]

Weight Loss Tips for a "Beautiful Body"

Learn a diet routine and make your diet a success! Introducing routines to lose weight.

There are various types of people who usually keep a slim body, such as those who are originally lean, those who are constantly consciously exercising, and those who "do nothing in particular". ..

However, there are many people who "do nothing in particular" unknowingly adopt "habits to lose weight" in their daily lives.

So, in this article, I will introduce some habits for losing weight = diet routines. It's hard to learn everything, but you can expect a dieting effect just by incorporating a few that fit your lifestyle.

Diet routine [morning]

Many people are not good at morning, but just by incorporating a little thing into your morning routine, it will be easier for you to go on a diet efficiently.

Get up early and soak up the morning sun

Early to bed and early to rise are the basis of a diet.

Isn't it okay to go to bed late and get up late if only to secure sleep time? However, if you get up early and get in the sun, the amount of "serotonin", which is called the happiness hormone, will increase.

Serotonin is a substance that is known not only to provide mental stability but also to control appetite. In addition, the hormone melatonin, which promotes natural drowsiness, is made from serotonin.

To spend the day comfortably and create a regular rhythm of life, get up early and soak up the morning sun.

Drink plain hot water

When you wake up in the morning sun, drink plain hot water. Drinking plain hot water warms the body and improves metabolism, helping to build a body that is easy to lose weight. In addition, the gastrointestinal function becomes active, and it can be expected to have an effect of promoting digestion, which improves communication.

I eat breakfast

Eat well while you are on a diet. Especially, please value breakfast. If you skip breakfast, your blood sugar level will rise sharply when you eat lunch or supper, and sugar will be easily taken into your body, which is counterproductive to your diet.

Eating breakfast raises your body temperature and metabolism. Try to have a well-balanced diet with a focus on menus that include vegetables and protein.

Diet routine [exercise]

A diet that only restricts your diet will make it easier for you to rebound. Incorporate exercise into your daily life and aim for a body that is easy to lose weight and hard to gain weight.

Stretch

Stretching loosens muscles, makes your body easier to move, and improves blood circulation. It is recommended to take it as a habit when you wake up in the morning or after taking a bath.

Foot blu blu gymnastics

It is a simple stretch that eliminates swelling and aims for beautiful legs.

1.Sleep on your back and stretch your hands and feet toward the ceiling

If it is difficult to stretch, bend your elbows and knees lightly.

2.Shake your wrists and ankles

3.Do for 1 minute

If you imagine supporting the whole body with the power of your abdomen, you can expect an effect on strengthening the inner muscle.

Stretching the shoulder blades

A stretch of the trapezius muscle around the scapula.

1.Bend your elbows and place the fingers of both hands on your shoulders

2.Keep your eyes straight and keep your left and right shoulders at the same height

3.Move both elbows up and down 20 times, conscious of moving the shoulder blades

4.Straighten your neck and turn your bent elbows, being careful not to raise your shoulders.

5.Last time 10 times, backward 10 times

You can sit down, so take advantage of work breaks. The point is to keep your shoulders down and move your shoulder blades consciously.

Stretching to stretch the muscles of the upper and lower body

This is a standing stretch that allows you to stretch the upper and lower body muscles at the same time.

1.Open your legs slightly wider than your shoulders

2.Align your feet straight

3.Put your hands behind you and slowly lean down from your hips

Be careful not to curl your back

4.When your upper body is parallel to the floor, keep it for 20 seconds

At this time, lift your arm toward the ceiling

5.Slowly return your body and do it twice in total

Be aware that if you curl your back, your pectoral muscles will not stretch. It is a stretch suitable for people with so-called curly shoulders and stoops.

Muscle training

For muscle training, we recommend exercising to train large muscles. If you train big muscles, your metabolism will increase easily, so you can diet efficiently. Here's how to do squats to train your thighs.

1.Spread your legs about shoulder width

2.Turn your toes slightly outward

3.Slowly sit down with your back straight

Be aware that your weight is on your heels

4.Lower your hips until your thighs and floor are parallel and put them back.

5.Repeat 20 times

6.Take a 30-second break and perform a total of 3 sets

Make sure your knees and toes are in the same orientation. Keep in mind that if you continue exercising with your knees inside, you can easily hurt your knees. The recommended muscle training for dieting is explained in more detail in the following column.

Aerobic exercise

Ideally, you should do aerobic exercise for at least 20 minutes for a fat burning effect. However, it is possible to reduce body fat by exercising diligently even for a short period of time.

If you have plenty of time, you'll want to walk and swim well, but if you don't have the time, it's a good idea to incorporate the following into your daily routine.

.Walk with a little wider stride

.Walk for 1 station

.Use stairs instead of escalators and elevators

It is also recommended to prepare a stand of about 10 to 20 cm and go up and down the step for about 20 minutes while watching TV or listening to music.

Incorporate aerobic exercise into your daily life and make it a routine.

Diet routine [meal]

When dieting, it is important that the calorie intake does not exceed the calorie consumption. To do this, you should pay attention to the following points.

Drink water first

Drink water such as plain hot water or tea at the beginning of your meal. Soups with low calories are also acceptable.

It will ease your hunger and prevent you from overeating.

"Eat somehow" is NG

It's okay to eat healthy snacks such as yogurt when you're hungry, but it's a problem to eat somehow by habit when you're not hungry.

If you eat a snack somehow, you will be far from a successful diet.

One workaround is to reduce the amount of food you eat each time and increase the number of meals you eat each day. Review your diet and get rid of the "somehow eating" habit.

Chew slowly and eat well

If you chew slowly and eat well, you will feel full and you can prevent overeating. It has also been found that when chewed well, digestion and absorption consume more energy.

Chew well and eat slowly, with a bite of 32 times as a guide. People who tend to eat fast will be able to eat slowly by putting chopsticks on each bite.

Pay attention to the order of eating

Generally, it is said that the absorption of sugars and lipids can be suppressed by eating from vegetables and seaweeds that are rich in dietary fiber. If you feel hungry with salad, you don't have to worry about eating too much rice or bread.

When you go on a diet, pay attention to the order in which you eat.

In addition, BODY ARCHI, a self-esthetic salon, offers a free genetic analysis advice book for members only for 23,000 yen. By analyzing DNA, it is possible to know the "order of eating" and "ideal meal" that differ depending on the constitution.

If you want to know the diet and diet method that suits your body best, please try it.

Diet routine [night]

Night habits also have a big impact on a successful diet. Use it carefully because it is a relaxing time.

Eat dinner early

After dinner, you don't move much, so eat lightly. Eating more vegetables will make you more hungry, so it's low in calories and less likely to feel hungry.

Ideally, you should finish your meal 2-3 hours before bed, as eating just before going to bed will reduce the quality of your sleep.

Warm up in the bath

When taking a bath, let's not only take a shower but also soak in a bathtub to warm your body. As your body warms, your metabolism increases and your energy consumption increases. Also, when the warm body gradually cools down, you will feel comfortable drowsiness. Warm yourself up in the bath for a good night's sleep.

Relax and not stress

Set a relaxing time to avoid stress. When stress and fatigue build up, the balance of physical functions is lost and the effects of dieting are less likely to appear. Stretching and light muscle training are also recommended.

Sleep properly without staying up late

If you don't have enough sleep, the amount of the hormone "leptin" that makes you feel full is reduced, and the hormone "ghrelin" that makes you feel hungry is more likely to be secreted.

If possible, get 7 to 8 hours of sleep to get a lean constitution.

Summary

There are various diet routines, so let's start with the one that is easy to incorporate. It will be easier to lose weight if you use esthetics along with your diet routine.

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