(Weight Loss) “Am I the type of person who gains weight just by drinking water?”… What is the safe and long-lasting way to lose weight?

Many people reduce their food intake to lose weight. However, some complain that they gain weight even though they only drink water. This is an exaggeration, indicating that eating less doesn't significantly reduce weight. Why does this happen? Let's take a closer look at effective diet methods.

 

I didn't eat much … Weight is increasing more and more , why ?

 

If I don't eat properly during meals, I'm always tired and lack energy. I can't even think about exercising. My meals are also irregular. Sometimes, water and milk are all I eat between dinner and lunch the next day.

 

In this case, our body suppresses calorie consumption as much as possible to preserve itself. Calories are saved and stored as fat in the body. Although you may feel weak due to insufficient food intake, fat accumulates (data from the Korean Society of Lipid and Atherosclerosis).

 

Weight gain becomes a vicious cycle. Starvation, excessive fasting, and sedentary behavior can all lower your body's energy expenditure, making weight control a failure.

I went on a sudden diet by starving myself. … Why I'm Gaining Weight Again ?

 

Our bodies perform the minimum necessary functions to protect themselves: basal metabolism. The calories consumed here are your basal metabolic rate (BMR). It's like a car burning fuel even when stationary. Our bodies can adjust their BMR based on various circumstances. When fasting or undergoing a crash diet, the body naturally significantly reduces its BMR to maintain its energy needs.

 

Even if you resume your normal diet after a diet, your already reduced basal metabolic rate may not return to its original level. Even if you eat a normal amount of food, your body will still have excess calories. These excess calories will be stored as fat, leading to weight gain again—the so-called yo-yo effect. To prevent this, you must diet properly. Avoid extreme diets and incorporate aerobic exercise. Your diet plan should also be revised.

 

A safe and long-lasting way to lose weight ?

 

For adults, losing about 0.5 kg per week is the safest and most sustainable way to lose weight.

To maintain health, you need to lose weight over a long period of time, about six months.

By drastically reducing food intake Yo-yo effect when trying to lose weight rapidly You can gain weight again. It's a diet that only ruins your body.

 

To maximize results, reduce fat and carbohydrate intake and include protein-rich foods. Combine aerobic exercise with strength training. Alcohol is high in sugar and calories, so it's best to limit it. Even if you reduce your food intake, the effects will be diminished if you continue to avoid processed foods like snacks. This is because many products are high in saturated fat, sugar, and trans fat.

Be thorough, such as limiting the consumption of fruits with high sugar content and avoiding sugary sports drinks after exercise. You need this to lose weight properly.