살 빼는 방법There is no one who does not know that diet control and exercise are essential to lose weight. However, they always say that ‘practice is the problem’. Are there any easy ways to lose weight in everyday life? Based on the results of domestic and international research, we introduce weight control methods that can be relatively easily done at home.
1. Memo of food eaten that day
Obesity treatment experts said that making a note of the types of food eaten for a day is a great help in dieting. There is no need to write a cumbersome, detailed diary. Write down only the types of food you ate that day on a notepad or smartphone.
Also, look at it whenever you can while watching TV or during a break. If all of the food you ate three times a day in your notepad is filled with instant food, you have no choice but to make a change. You will find vegetables or natural foods that are good for your body even for one meal.
In fact, obesity treatment specialists recommend their patients to write an ‘obesity diary’. It is a process in which obese people recognize the difference between general standards and their own standards in relation to eating habits and exercise through self-observation. You become aware of the side effects of your lifestyle.
Obesity diaries include meal diaries, activity diaries, and emotion diaries. Most obesity diaries are written as if organizing the day before going to bed. After setting a specific weight loss goal, you can see the effect of writing a diary while checking your weight change. However, diaries that record specific schedules can be cumbersome and difficult to practice. Even a simple memo with only the name of the food can be effective.
2. Eat three meals a day
Not only obesity specialists, but also nutritionists and health experts unanimously emphasize that you must eat breakfast. This is why breakfast boosts energy, improves metabolism, and prevents overeating at lunch or dinner. There was a time when eating one meal a day was popular, but it’s not good for your health and you can gain weight again.
3. Avoid eating out
Food eaten at outside restaurants, etc., may contain a lot of sugar or salt to flavor it. Sugar or salt is a representative substance that has emerged as an enemy of diet along with greasy food. Customers may not know the details of other ingredients added to the food. It’s better to cook your own food with ingredients you know well than to spend expensive meals out often.
4. After dinner, stand and watch TV
Even people who exercise will interfere with their diet if they sit on the sofa after dinner and watch TV or a smartphone until they fall asleep. Get into the habit of standing around for 20 to 30 minutes after dinner and watching TV. You don’t have to bother changing into sportswear again and go for a walk or go to the gym.
You will soon find out that a 30-minute investment in the evening can make your body feel surprisingly light and help you sleep better. If you fall asleep with a bloated stomach after a heavy meal in the evening, it will interfere with your sleep. A vicious cycle of skipping breakfast the next day and overeating at lunch can occur. Let’s practice standing up and hanging around after dinner.
5. Breathe with your stomach
It is a well-known fact that abdominal breathing is good for the body. However, if you have a busy schedule, you can end the day only with chest breathing. Breathing only through the chest creates a vicious cycle in which the body becomes tense again. Place one hand on your chest and the other on your belly button and inhale slowly, bringing your belly forward. When exhaling, exhale slowly with the feeling that the navel is attached to the back, while keeping the chest as it is. Breathing through your belly helps you sleep, which is good for diet and lowers blood pressure.
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