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.