10 guidelines for a successful diet
Weight is an indicator of health and it is important not to neglect weight management. Diet can be said to be a task that helps to maintain the body’s homeostasis and increase its natural healing power by appropriately reducing excess body fat. Here are 10 guidelines to know for a successful diet.
1. Diet is not just losing weight, but changing lives.
People who need a diet usually have problems with their lifestyles, but when this habit changes, the weight loses itself. However, it is difficult to lose weight without losing your lifestyle. Diet is also about changing your lifestyle soon.
2. Diagnose yourself accurately.
Obviously, despite being a healthy body in medical terms, it is often the case that one desires to become thinner, and often loses health through hunger or excessive exercise. Before starting a diet, it is necessary to accurately check one’s physical condition and to prepare a professional prescription.
3. Combine food control and exercise.
Often, people try to lose weight by exercising simply by reducing food intake, or even by eating at a late time. Eating haphazardly, or exercising haphazardly, can harm your body. If you eat a small amount, you cannot get the energy and nutrients necessary for your body in a timely manner, and unconditional exercise without food control can stop you from seeing the effect of maintaining your current weight.
4. Make a plan and start.
I just said,’You have to lose weight. If I start thinking vaguely and start eating less, I’m more likely to quit within a few days. Make a specific plan and go on a diet to see how much weight you will lose over a period of time without straining your body.
5. It is basic to eat less and move more.
There is no hidden diet trick. It’s best to do it in a classic and simple way: eating moderately, moving a lot, and exercising. Even if you create opportunities, you have to move. And walk as much as possible. You must go to the gym and run, it is not an exercise. It is also an exercise to clean the house, take a walk, go up and downstairs, or stand on a bus.
6. Do not suddenly reduce the amount of food suddenly, but take three meals regularly.
If you don’t want to accumulate fat in your body or want to binge, eat three meals and end your dinner before 6 or 7 o’clock. In addition, if the amount of meal is suddenly reduced too much, the possibility of snacking or binge eating increases, so all three meals are eaten regularly, but the amount of meal is kept at about two-thirds before.
7. Enjoy freshwater and less processed vegetable food.
Rather than losing stir-fried and fried foods and complex-flavored beverages, natural vegetables and water help to eliminate hunger and exercise. Water is excised for digestion during and immediately after meals but wakes up in the morning to drink more than 8 cups a day, including a cup, to activate metabolism.
8. Eat as slowly as possible and eat low-calorie foods when you want to eat a little more.
If you eat quickly, you will eat a lot of food before you feel full, so chew it thoroughly and eat it for 20 to 30 minutes. A diet meal is enough to eat vegetables, seaweed, mushrooms, etc. that can give a feeling of fullness while having low calories. It is the moment when you finish eating that you feel like you are having a little bit of food.
9. Snacks are thoroughly controlled.
It’s best to limit your snacks as much as possible, but if you’re hungry, try to pick from vegetables or some fruits, low-fat milk, or dairy products. It’s also a good idea to eat low-calorie foods between lunch and dinner to prevent dinner binge eating. However, instant food and fast food should be restricted.
10. Keep the exercise period and frequency steady.
It is better to lose weight regularly and at least 3~5 months 3~5 times a week rather than driving a day or two a week for a few hours.
The aerobic exercise feels somewhat difficult, and the anaerobic exercise can be repeated 12 to 15 times for men based on 1 to 3 sets, and the strength for women can repeat 15 to 20 times. Exercise time is suitable for 30 ~ 90 minutes.