Japanese netizens voted the most effective weight loss method Top10! The first place is not fasting and sugar quitting(part2)

 Following the previous article :"Japanese netizens voted the most effective weight loss method Top10! The first place is not fasting and sugar quitting(part1)",Continue to announce Top 5 to Top 1.

No. 5  Withdrawal snack diet method

    No matter how little you eat for three meals, if you break the rules and eat snacks between meals, everything will be in vain. After all, snacks are mainly sold for deliciousness, and the deliciousness of snacks often comes from high sugar, high oil, high salt, high calories and unhealthy. There is a group of people who lose weight altogether focusing on abstaining from snacks; eating three meals a day normally, but abstaining from all snacks and beverages other than regular meals. Although the method is simple, Japanese netizens have expressed affirmation of this method. This method also requires a certain amount of willpower. The ラキング (ranking list) website suggests that you can brush your teeth when you want to eat, which can reduce your appetite.

No. 4 ban on starch and carbohydrates

    In the past, everyone was most afraid of eating oil. Now it has been discovered that the contribution of sugar to fat is also a major source of obesity. Many celebrities have begun to advocate the reduction of carbohydrates (carbohydrates are also called "sugars". Is a carbohydrate), and even some people advocate not to eat starchy foods. Japanese netizens' reactions to this method are polarized. Although they can definitely achieve results in a short period of time, they are also afraid that their weight will rebound in the future.

    Reducing unnecessary carbohydrate intake is the right direction, but if the intake is too small or not eaten at all, it will have the opposite effect. Xiao Jiejian, an attending physician for weight management at Sanshu Golden Oriole Clinic, said that it is still necessary to supplement starches with low glycemic index, such as brown rice, sweet potatoes, and beans. But still pay attention to the total amount, preferably 1/4 of the plate, or 30-50% of the total calories. "Starch is actually more important than we think when losing weight. We can actually seize the opportunity to eat what we want at the right time." For example:

• After exercise, especially after muscle training is the best time. The starch ingested at this time will be stored as glycogen in the muscles and liver. Carbohydrates such as starch are one of the raw materials for the body to form muscles. In particular, if starch is not taken after a large amount of high-intensity aerobic exercise, it will cause muscle loss and decreased metabolism, and as a result, body fat may increase.

• If you wake up in the morning, if you are not hungry, you can start eating starch for lunch. The greater the storage space of glycogen, the less the ratio of starch that is eaten into fat.

• During sleep, glycogen in the liver is consumed, but glycogen in the muscles is not moved. Wake up in the morning to supplement protein, and then eat starch after fitness, can also increase the muscle's ability to store glycogen, thereby reducing body fat production.

No. 3 fitness, training core muscles

    In recent years, the trend of fitness has become more and more popular, and many experts have advocated core muscle training. Although the diet-based weight loss method can lose considerable weight in a short period of time, it is easy to gain weight if it stops; if you exercise your core muscles, perhaps the effect is not significant in the short term, but it is not easy to gain weight.

    In short, through fitness and muscle training, you can not only increase your muscles to help you burn calories, but also limit the amount of food you eat. You don't need to be hungry to lose weight, which is healthy and natural.

No. 2 carbohydrate-Limited Weight Loss Method

    carbohydrate are carbohydrates and are the main source of calories, such as staple foods such as noodles and rice, and refined carbohydrate such as fructose and sucrose. Carbohydrates support most of the calories needed in general life, but if you take in too much, it exceeds the body's needs and is easily converted into fat, especially now that life is full of high-carbohydrate snacks and beverages, making it easier for people to eat excessive carbohydrates. Japanese netizens shared that they lost 10 kilograms in half a year after implementing sugar restrictions.

No. 1 walking weight loss method

    The number one weight loss method in the minds of the Japanese can be said to be "unpretentious". It does not cost money, does not diet, does not need to push out various meals and loses social life. The "walking" to do every day is the easiest and easy way to do. Weight loss. Public transportation is well developed in Japan, and most people are used to taking transportation when they go to school and commute, so they often walk. Although going to the gym can effectively burn fat, high-intensity exercise is difficult to sustain; on the contrary, although walking consumes less calories, it is a daily exercise. As long as you abandon transportation tools such as motorcycles and cars, and spend more than ten minutes walking every day, you will have significant results in the long run.

Even a short walk of ten minutes, as long as you walk well, you can achieve a good weight loss effect.

First, take a deep breath, straighten your chest as much as possible, and then try to shrink your belly. In this way, breathing will unknowingly use the muscles between the rib cage and the diaphragm, and exercise the deep muscles of the abdomen; another important point is to take the largest steps and walk at the fastest speed. In this way of walking, it takes only 5 minutes to have a great exercise intensity and reduce visceral fat.

Japanese netizens voted the most effective weight loss method Top10! The first place is not fasting and sugar quitting(part1)

     Both Japan and Taiwan like to lose weight, and those who love beauty even regard weight loss as a lifelong career, but they are afraid that they will go a long way because of improper methods. What weight loss method is the most effective? It just so happened that the Japanese website ラキング (ranking list) surveyed more than 12,000 Japanese netizens who were implementing weight-loss programs and voted for the 10 most intriguing ways to lose weight. The ranking shows that the intermittent fasting method that has been popular in recent years is also popular in Japan, but the favorability ranks only 6th. So what is the most inspiring weight loss method? The voting results of the leaderboard are listed below.

No. 10 Eat one meal a day

    One meal a day is a harder way to lose weight, but many Japanese netizens are satisfied with the results. Some people shared that "I lost 10 kilograms with this method" and "Sometimes I am so busy that I only eat one meal a day and I really lose weight." However, excessively restricting food intake is not only easy to break the diet and regain weight, and it may be even worse fat after getting fat. If the fat accumulates in the internal organs, it will also affect the body's function, and the gain is not worth the loss. Some Japanese netizens cited the shortcomings of one meal a day "may cause constipation," and I suggest that you don't try it lightly.

No. 9 Change the order of eating

Generally, people do not deliberately pay attention to what to eat first and what to eat later. However, in recent years, some experts have advocated that a fixed eating sequence can be used to help lose weight.

No. 8 Abdominal Breathing Weight Loss Method

Many people now advocate the use of abdominal breathing to maintain health. In recent years, well-known Japanese artist and weight loss expert Miki Ryosuke has even discovered that abdominal breathing can help lose weight. Ryosuke shared that as long as he did deep breathing exercises for 7 consecutive weeks for 2 minutes a day, he successfully lost 30 kilograms. The effect was amazing. Ryosuke's breathing weight loss method is very simple:

step:

1. Stand up, tighten your hips, and focus on your breathing.
2. Step on one foot forward and place your weight on the other foot.
3. Raise your hands above your head and take a hard breath for 3 seconds.
4. Exhale vigorously with the strength of the "abdomen" for 7 seconds; spread both hands to the left and right, and then feel the muscles of the whole body begin to work hard.
5. After exhaling, repeat it again.

No. 7 running to lose weight

 

      Taiwanese people’s running trend has been going on for several years, and various running competitions or activities are held every year; and running is a good aerobic exercise that can help burn fat and build an easy-to-lean physique. Famous actresses Chen Yihan and Zhang Junning love running. Famous, they all use this to maintain a good posture. Japanese netizens shared, "Although I am tired, the amount of calories consumed is amazing!" and "The mood of running outdoors will also improve."

No. 6 intermittent fasting

    In recent years, some experts have advocated that fasting for a long period of time has a significant fat-burning effect. This method saves you from dieting all day, but focuses on eating for a period of time. The threshold is relatively low and very effective, so society gradually There was a wave of "intermittent fasting".

The body will exhaust glycogen after fasting for a period of time, and then use fat as an energy source to convert the fat into glucose for the body to use. This is the principle that intermittent fasting can reduce fat, and there are many ways to do it. Some are fasting for 2 days a week, and some are fasting at allotted times within a day. In Taiwan, the 168 fasting method has been popular in recent years, which is to fast for 16 hours in a day.

Next: "Japanese netizens voted the most effective weight loss method Top10! The first place is not fasting and sugar quitting(part2)"