After the rainy season ends, summer will soon come. Summer is hot and sweaty, so people tend to think that it's easy to lose weight, but in fact, summer is also the season that makes it easy to gain weight. Lack of exercise and an unbalanced diet can easily lower your basal metabolism, and if you're not careful, you'll quickly become "summer fat."
It's easy to gain weight in the summer "quickly"
After the unsettled
rainy season is over, summer will soon begin in earnest. It is easy to think
that summer is the season when it is easy to lose weight because of the high
temperature and sweat, but did you know that it is the season when it is easy
to gain weight?
In the summer, there is
not much difference between the body temperature and the outside temperature,
and the need to burn fat to create heat to maintain the body temperature is
low, so the "basal metabolism", which is the number of calories the
body naturally consumes, decreases.
If your basal metabolism
slows down, you will take in more calories than you burn, so if you neglect
your daily exercise or have an unbalanced diet, you will easily gain weight.
What is the cause of
"summer fatness"?
In addition, it is said
that the disturbance of the autonomic nervous system is one of the main causes
of "summer weight gain “When the body repeatedly feels sudden changes in
temperature by going back and forth between hot outdoors and cool indoors, it
becomes difficult to regulate body temperature smoothly, and the autonomic
nervous system is easily disturbed
In addition, people
often refrain from going out and exercising to avoid the heat in the summer.
Muscles account for about 20% of your basal metabolism, so if you lose muscle
mass due to lack of exercise, your basal metabolism will also decrease
accordingly. This will reduce your calorie consumption and make your body more
likely to accumulate body fat.
Obesity is the root of
many diseases
Due to the influence of
female hormones, women tend to have more subcutaneous fat than visceral fat. On
the other hand, a moderate amount of subcutaneous fat plays an essential role
in storing energy and mitigating external shocks. In addition, subcutaneous fat
secretes bad hormones only about one-half to one-third of visceral fat.
Therefore, visceral fat should be reduced preferentially over subcutaneous fat.
Skipping meals burns fat
Also, at the same time
as restricting carbohydrates, skip breakfast and eat two meals a day. First of
all, by restricting carbohydrates, you won't be hungry until noon, even if you
skip breakfast, because of "fluctuations in blood sugar levels"
because hunger does not occur.
And if you don't eat breakfast, your body fat will
continue to burn from the previous day's dinner to the day's lunch, which is a
great health benefit.
In the next series, I
will excerpt part of the content from "Diet Techniques to Lose Visceral
Fat" and explain in more detail the dangers of excess sugar and
precautions for "eating training".
Walking and running to
lose weight
You can expect to lose
about 1 kg of weight by continuing daily running for 30 minutes. If you combine
this with other exercise and diet restrictions, you can lose even more fat. The
point is to do such aerobic exercise for 30 minutes or more. In exercise, the
body first tries to move using the energy taken from food. However, fat burns
more than carbs in exercise over 30 minutes.
Lose weight with dietary
restrictions
Reducing your calorie
intake is very effective. The calorie intake should be less than 2300 kcal for
men and less than 1650-1750 kcal for women. It will vary depending on your
height and weight, but I think you can use it as a guide. These days, most
foods have calories written on them, so let's get into the habit of eating in a
planned manner!
Be aware of your
posture and lose weight
Daily posture is also
important for belly slimming. Also, standing consumes more energy than sitting.
At this time, I'm using more energy than I thought to keep a solid posture. As
a point to be aware of, keep your chest tight and your stomach tight. It's easy
to forget, so it's a good idea to make a note of it in your notebook to make it
easier to remember.
Abdominal breathing to
lose weight
Abdominal breathing can
make it easier to lose weight.
The respiratory muscles
become tighter and breathing itself becomes a movement.
In addition, moving the
respiratory muscles such as the diaphragm through abdominal breathing
stimulates the large intestine and promotes peristalsis, which leads to relief
from constipation.
In addition, by making
the parasympathetic nervous system dominant, it can be expected to reduce the
stress accumulated by dieting and suppress appetite.
Enzyme diet to lose
weight
Enzymes are essential
for digestion and absorption.
By ingesting enzymes
such as enzyme drinks, the energy ingested from meals is not accumulated as fat.
It will be supported so that it can be used as energy.
Please try to take it
with foods, supplements, and drinks that contain enzymes.
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