“Will losing 5% of your body weight be considered a success?”... What are the effects of cherry tomatoes and boiled eggs?

Why should I lose weight? Is it because of what others think? Obesity treatment isn't simply about losing weight. It's crucial to prevent and slow the progression of cardiovascular disease, diabetes, and high blood pressure caused by obesity. It can also reduce snoring, sleep apnea, joint damage, and slow the progression of degenerative arthritis. Weight loss can also improve mental health issues like depression.

 

Don't set your goals too high ... 6 For months 5~10% Effective weight loss

 

Obese individuals who lose about 5% of their body weight through diet and exercise can reduce their risk of cardiovascular disease. The primary goal of obesity treatment is to lose 5-10% of body weight over six months (data from the Korea Disease Control and Prevention Agency and the Korean Society for the Study of Obesity). Losing weight over time in this way is relatively easy to maintain, and the yo-yo effect (weight regain) is less likely. For those seeking greater weight loss, it's recommended to set a target weight for the first six months and then set a 1-2 year target weight and resume diet and exercise.

Lose weight by starving yourself unconditionally ?... Exercise is also necessary to maintain the effects.

 

As we age, we tend to gain more weight. A decrease in basal metabolic rate leads to increased weight gain and abdominal fat. Therefore, in the long term, losing less than 5% of body weight or maintaining it is considered successful. Maintaining weight loss and preventing further weight gain are also crucial. Dietary adjustments or exercise alone are unlikely to be effective. Maintaining weight loss requires a combination of diet, exercise, and behavioral changes for at least a year.

 

Purpose of exercise , What's different ?... health vs weight loss

Physical activity (exercise) is a strong predictor of weight loss and maintenance. Studies show that 90% of people who successfully lose and maintain weight maintain their weight by consistently controlling their diet and engaging in physical activity. For health-related exercise, 30 minutes of moderate-intensity (conversational level) activity per day is sufficient. However, to prevent weight loss and regain, at least 60 minutes of moderate-intensity activity per day is required.

 

How about a meal? ... I ate cherry tomatoes , The result is ?

It's important to reduce calories and intake, especially fat intake. Eating breakfast reduces hunger, which helps maintain weight by reducing snacking during the day. Feeling hungry can reduce exercise efficiency, and those at risk for diabetes (such as pre-diabetes) can be at risk for hypoglycemia. Vegetables can help compensate for this shortcoming by being low in calories and providing significant satiety. For example, tomatoes (cherry tomatoes) are low in calories, with only 19 kcal per 100g (according to the National Standard Food Composition Table). They also have a high water content, which contributes to satiety. They are also rich in antioxidants like lycopene, which helps regulate blood sugar and blood pressure.

 

Why Protein Foods Are Important ... fish , Boiled eggs are also an alternative

Experts recommend eating chicken breast during diets because it's low in fat and high in protein. Muscle loss can also lead to significant muscle loss, so protein intake is crucial. If chicken breast isn't your thing, various fish fillets and boiled eggs are also good options. All are rich in protein and health benefits. Be careful about adding dressing to vegetables while dieting, as some products are high in sugar and saturated fat. Dieting is a long-term approach. Never rush into something. This can lead to weight gain and health problems.

 

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Not more, I only weigh about 7kg lol

I wish I could get out

I don't think I've ever really tried to lose weight.

Isn't dieting always a difficult task?