비니비니
식단의 절반이상이 채소라.. 저는 힘들겠네요 ㅋ
Story by reporter Jeong Hee-eun (eun@kormedi.com)
As autumn, the season of delicacies, arrives, dieters are in dire straits. With Chuseok, the nation's biggest holiday, just around the corner, we need to be even more vigilant about calorie counts when eating high-calorie foods. Office workers, in particular, often worry about belly fat due to the amount of time they spend sitting. So, what are some effective ways to lose belly fat while enjoying delicious meals?
The most effective exercises for losing belly fat are walking and running.
Walking and running are the most common aerobic exercises, popular because they can be done consistently without spending a fortune. While easy to do, they offer significant health benefits. Both exercises use a lot of energy and are effective at burning calories. For example, a person weighing around 70 kg would burn 156 kcal by walking at 5.6 km/h for 30 minutes, while running at 9.6 km/h would burn 356 kcal.
More than half of your diet should be vegetables… Lean meat consumption is also important.
Starch should also be chosen wisely. While starch is composed of glucose, resistant starch contains approximately 90% dietary fiber. "Resistant starch" passes undigested through the small intestine and is fermented by beneficial bacteria. The byproducts produced during this process improve insulin resistance, playing a significant role in breaking down fat accumulated around the waist.
Consistently consuming lean meats, which are surprisingly high in protein, is also important. Meats with a moderate amount of fat, like pork belly, are both flavorful and satisfying. While moderate fat adds a savory flavor and stimulates appetite, it's something to avoid if you're trying to lose belly fat. Consuming lean meats like chicken breast or pork neck, rather than meats with fat, is more effective for reducing belly fat. Lean meats also help boost metabolism, which aids in fat burning.
You should exercise regularly along with abstinence.
Reducing total calories is crucial. Generally, consuming approximately 500 kcal less than your daily energy needs can lead to weight loss of approximately 0.5 to 1 kg per week. This is also effective in reducing abdominal fat and waist circumference. If properly adhered to this diet, individuals can lose approximately 10% of their original weight in six months.
Abstinence from alcohol is crucial. Drinking alcohol is a risk factor for abdominal fat accumulation. It's recommended to avoid drinking beyond a reasonable level.
Regular exercise is also essential. In addition to the aforementioned walking and running, aerobic exercise, such as cycling, swimming, and light hiking, which can be easily incorporated into daily life or enjoyed as a hobby, is recommended.
It is recommended to perform 30 to 60 minutes a day, at least 5 times a week, and perform 8 to 10 strength training exercises for each body part, at an intensity that allows for 8 to 12 repetitions per set, about 2 times a week.
===================
This week is number one
Lose belly fat even when eating meat
If you eat a plate of vegetables first,
They say it's much better
Thanks to the Manbo Walking App Tech, though,
This is really helpful