They say you shouldn't start by losing weight when you go on a diet.
You should approach it by building muscle first and then losing the remaining fat.
As expected, the article says too: first, change your constitution to one that expends energy!!
Rather than reducing your food intake, first transform your body to have a high basal metabolic rate and build muscle,
They say it is more effective to lose weight by controlling your food intake after that.
And you know you have to be careful about skinny fat, right?
You shouldn't just be happy about your current low weight; it is absolutely necessary to check if you have "skinny fat"—such as visceral fat!
As I get older, I realize how important muscles really are.
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If you build muscle and get enough sleep for two weeks before reducing your food intake, you will lose weight effectively even with only a slight reduction afterwards. / ClipArtKorea
People usually start by adjusting their food intake to lose weight, but to see proper results from a diet, there is something you need to do before that. Start two weeks before reducing your food intake to transform your body into an 'energy-burning constitution.'
An energy-consuming constitution refers to a body state characterized by a high basal metabolic rate. A high basal metabolic rate is essential for effective dieting, but blindly reducing food intake will lower your basal metabolic rate. While eating less may lead to temporary weight loss, the corresponding drop in basal metabolic rate ultimately makes it harder to lose weight. You may also experience side effects such as constipation, indigestion, and lethargy. This is why you must transform your body into an energy-consuming constitution before you even begin reducing your food intake.
To become an energy-consuming body type, building muscle is essential. While fat consumes only 3 kcal per kilogram, muscle consumes 20 kcal per kilogram.
Effective methods for building muscle vary by age. For those in their teens and twenties, aerobic exercises such as cycling, swimming, and stair climbing, which heavily engage large muscle groups like the abdomen, back, shoulders, and thighs, are beneficial. Starting in their thirties, as muscles begin to age, it is advisable to perform separate strength training, such as lifting dumbbells. For those in their forties and older, flexibility declines rapidly, hindering smooth muscle movement. Therefore, sufficient stretching must be performed alongside strength training. Exercise for 30 minutes. ~1 Three times a week for an hour each is appropriate.
You must not skip meals during this time. If you go without food for a long period, your basal metabolic rate drops because your body attempts to store food rather than consume it when it enters the system. Consisting of a diet rich in protein helps with efficient energy expenditure.
Deep sleep is important; if you do not sleep well, your basal metabolic rate drops, and your food intake increases by about 20% compared to usual. You should be asleep between 12 and 2 AM, and it is recommended to sleep a total of 6 to 8 hours a day.
If you start controlling your food intake after making these efforts for about two weeks, you will lose weight more easily than before even if you eat just two or three spoonfuls less rice.
