A diet strategy that will unconditionally succeed this year

 

Even if you try to lose weight, you fail every time you go on a diet.  Dieting is difficult because there are many conditions for success.  It does not end simply because the number on the scale has decreased.

After setting an appropriate target weight and losing weight, it is necessary to maintain this state for at least one year to be successful.  There is a difficult but effective strategy.

Let's boldly abandon the old habit of gaining weight and fill it with healthy habits to lose weight by 2022.  If you faithfully follow the strict diet design method, you may not see the four letters of the diet on the New Year's plan list for 2023.

A diet strategy that will unconditionally succeed this year

1. Determine the diet period and the amount of weight loss in detail

When dieting, you need to set appropriate goals to increase your chances of success.  The health risk is significantly reduced with an average weight loss of about 5%.  So, first of all, it is necessary to examine whether the purpose of dieting is to escape overweight and obesity or to prevent weight gain.

Then set your target weight.  Obese people usually aim to lose 10% of their body weight within 6 months.  Setting a goal that is too excessive is difficult to achieve, so it is easy to give up halfway, and even if achieved, it is difficult to maintain it for a long time.

From 6 months to about a year, take the time to maintain the weight you have lost so that you do not gain any more weight.

2. Find out what bad habits that make you fat

The key to weight loss is diet.  After examining your eating habits, such as whether you eat quickly, whether you eat a lot of dinner during the day, whether you like oily food, or whether you often eat convenience food, correct the habit of gaining weight accordingly.

The key to dieting is to reduce energy intake while taking in enough essential nutrients such as grains, meat, fish, eggs, legumes, vegetables, fruits, and dairy products.  It is most effective to eat three meals regularly, but to reduce the amount of meals and unnecessary snacks.

If you recklessly reduce your intake, you will lose weight well in the beginning, but you will soon come to a plateau.  Then, when the amount of food increases again, the yo-yo phenomenon occurs in which the body weight increases as the basal metabolic rate decreases.

3. Don't Cut Carbohydrates

The basics of a sustainable diet is to eat at a similar time and regularly with high protein and low carbohydrates in the range of 500 to 600 kcal per meal.  Eat only half or two-thirds of the rice, and use 1-2 tablespoons less oil when cooking.

Some people cut out carbohydrates altogether when dieting, but carbohydrates are the three major nutrients that provide energy.  Instead of white rice, eat healthy carbohydrates like brown rice, which can prevent rapid blood sugar rise and fat accumulation.

A meal with high-quality protein and side dishes such as tofu, white fish, mushrooms, and chicken breast in coarse grains is suitable as a diet meal.

4. Use berries and dairy products as snacks

Feeling of hunger is the main culprit of giving up on a diet.  As hunger increases, appetite and cravings increase, which is likely to lead to binge eating.  Enduring hunger is not a successful diet strategy.

You need to control your appetite so that you don't explode in a moment by eating an appropriate snack.  First, replenish moisture with bottled water or our own tea and try to soothe the feeling of satiety.

If you still feel unbearable hunger, eat snacks such as berries, nuts, cheese and dairy products, and low-salt protein snacks to quench your appetite.

5. Do not walk but do strength training 2-3 times a week

Exercise is essential when dieting.  Since the number of calories that can be reduced from diet is limited, it should be supplemented with increased physical activity.

In addition, if the basal metabolic rate is low, calorie consumption is low, and the remaining calories are well stored in the body in the form of fat.

People with a low basal metabolic rate, even if they eat the same number of calories, consume less energy than those with a high basal metabolic rate, so they are at a disadvantage in weight control.

Exercise is a way to compensate for this weakness.  In particular, the key is to combine aerobic and strength training.

Aerobic exercise, such as walking, running, or cycling, should be performed at least 5 times a week for 30 to 60 minutes at a time, and muscle strengthening exercises should be performed 2 to 3 times a week, evenly covering chest, shoulders, back, waist, abdomen, buttocks, legs, and arms. Conduct.  Regular exercise is also very effective in maintaining weight loss.

6. Start an interim inspection after 6 months

6 months after the start of the diet, there is a time for an interim check.  Extra effort is needed when losing weight isn't enough or you want to lose more.  In this case, you can increase the intensity of diet and exercise therapy a little more.

If the diet has not been properly implemented for 6 months, it is also a good idea to consult a doctor and receive specialised treatment such as drug treatment and obesity metabolism surgery.  Even if you are losing weight in line with your goal, you may face difficulties at this time of year.

Motivation is often weakened when you are tired of your diet routine or have lost some weight.  Changes are needed to escape this.  Try changing the type of diet and exercise you've been doing, or find a diet mate and share your weight loss process.

Also, if you take a picture of the change in your body type and feel the actual change, you can focus on weight loss for the rest of the time as a more independent dieter.