🩷다이어트는 뭐니뭐니해도 꾸준한 운동과 식단이 필수죠!👍

Hello

Today, I am going to introduce my own secret diet method!!

I have been on a diet for a long time, and as a result!

I have lost 20kg and am now maintaining my weight with a healthy diet that allows me to be a "maintainer"!

I don't have any health issues, and in fact, I am living each day with improved stamina and health as a result of losing weight 🩷

 

What kind of medication are you receiving help from?

Are you going to the hospital to receive continuous treatments?

No!!

I personally do not like taking medication, supplements, or undergoing hospital procedures.

I think it's artificial... I wonder if artificial things really suit the human body, which seeks naturalness. When I think about it, I feel like they don't,ㅠㅠ.

Therefore, I open up and implement my own dieting method.

That method is exactly!!!

 

🩷다이어트는 뭐니뭐니해도 꾸준한 운동과 식단이 필수🩷

It is, haha

 

I think it is extremely important.

You don't need to think of dieting as difficult.

Lose weight? Reduce body fat?

Then, of course, you should engage in exercise and maintain healthy eating habits.

It's not difficult, easy easy!!

 

Then, let me explain in a bit more detail how to do a diet!!

First, the exercise part!!

 

Reasons to exercise

To create a healthy body shape

To prevent muscle loss

It's difficult to lose weight just with diet alone.

I think there are reasons for that.

So, I did both aerobic exercise and strength training.

Aerobic exercise includes activities such as walking in the park, stair climbing, jogging in place, and running, which helped improve my physical fitness.

And I challenged myself to walk 10,000 steps every day, haha.

You achieved over 10,000 steps more than 6 times a week🩷

The important thing at this time is not to overexert yourself.

If you set an unreasonable goal of walking for an hour, you'll be unable to exercise the next day and will give up on exercising.

So please enjoy aerobic exercise at a suitable level that matches your physical fitness.

I am quite physically fit.

Running 4 km at a pace of within 5 minutes

Approximately 1 hour walk at a pace of under 8 minutes per kilometer.

They set goals such as etc.

I hear you do a lot of interval training, but I prefer to walk and run steadily rather than interval training 😃

My walking record looks like this when I share it, haha

I walk and run every day unless there's something special happening!

Consistency is really important!!

Did you forget for a day? Are you trying to start anew with a fresh heart after forgetting?

Don't do that, just do it again.

If you forget for a day, just do a little more tomorrow. Don't let minor failures break you down.

 

And you must also make sure to include both aerobic exercise and strength training?!

Loss of muscle strength is harmful to the body's health.

You don't look physically attractive either.

And you need to have basic core muscles to perform daily activities without difficulty.

As you age, muscle loss significantly impacts fractures and cartilage damage, so giving up strength training is a very foolish thing to do.ㅠㅠ

So, even just a little strength training! To maintain basic strength, you absolutely, definitely must do it!!!

I did push-ups, squats, dumbbell exercises, and hula hooping with strength training.

And then I bought a mat and strengthened my basic muscles with planks, lunges, and yoga on the mat.

 

I have received physical therapy before, and I followed the routine I was given for strength training.

Then, my body stays looking beautiful.

And if you just diet without eating properly or exercising, only body fat will decrease, leading to quick yo-yo effects and loss of muscle mass, which causes your body to change strangely ㅠㅠ

The reason I keep emphasizing this is because I often see people reducing their food intake and only doing cardio for dieting,ㅠㅠ.

Then, since your basal metabolic rate decreases, eventually you may experience a yo-yo effect of over 90%, so be careful!

Therefore, you must not skip strength training.

I usually do strength training.

I selectively performed more than three of these exercises per day.

🩵Hula hoop alternating sides for 15 minutes each

🩵Lunge, 4 sets each (15 repetitions per set)

Over 100 push-ups

Over 150 squats

🩵 Yoga for more than 30 minutes

5 sets of 1-minute planks

🩵 Watch dumbbell YouTube videos to strengthen triceps and biceps exercises

It would be nice to do all of these, haha..

On weekdays, since everyone is busy, we rotated three at a time.

I tried to perform balanced strength training so that each item is included at least twice a week!

 

You don't know much about strength training, do you?

There are many good videos on YouTube.

I recommend watching videos and similar content to strengthen your basic muscles.

I recommend these two videos.

People of all ages and genders can enjoy strength training.

What you need is the desire to do it ^^

If you stay silent, you'll only be harming yourself.ㅠㅠ

Let's try challenging ourselves with each one step by step 💛

 

Strength and cardio, I will do as much as I can every day!!!

Don't forget to do it, haha

 

 

 

Next is the meal plan🩷

Diet management is extremely, extremely important among weight loss methods.

I always made sure to eat at least one light meal out of the three daily meals.

I usually ate breakfast like that.

In the morning, I usually eat two things: fruit and water, and if needed, I also eat boiled eggs to supplement the lacking protein.

 

And I ate lunch as a cheat meal.

No matter how much I diet, my goal is not to get a six-pack or have a body like a health trainer, but to become a healthy person, so I ate at least one meal that I wanted to eat ^^

You should at least eat something delicious for a meal.

We're dieting to stay healthy and happy, haha.

 

So, I had my favorite foods like hamburgers and tteokbokki for lunch.

On days when I also want to eat pork cutlet and sushi, I had them for lunch.

Eating in the evening tends to make me overeat, but if I eat at lunchtime, I tend to be more restrained.

I don't like feeling exhausted for the rest of the day from fullness if I eat a hearty lunch.

So, if you're going to cheat, I recommend having it for lunch.

 

How about dinner..!

You shouldn't take it too heavily.

Eating a heavy dinner is excessive...

They say it is bad for the body and causes indigestion.

Usually, you rest a lot after dinner.

So, I tried to eat dinner as healthily as possible, mainly focusing on salads or home-cooked meals.

In the evening, I usually exercise, so rather than eating too lightly or too heavily, I eat in moderation to have enough energy for my workout, haha!! I ate accordingly.

There is a risk of eating too much dinner.

But don't try to eat too much, just the right amount! You also need to see results from exercise, so you should eat an appropriate amount.

I had dinner that way.

Actually, my rule was that I was forbidden from eating more than one bowl of rice, no matter how much I ate.

Since dinner is important for everyone, it would be good to set your own limit or goal!!

I tried to refrain from eating snacks outside of this as much as possible.

At work, I sometimes drink mixed coffee or have snacks, but I usually don't or only occasionally, about 1-2 times a week.

And for a happy diet, just once a week!

I only went out for drinks once at most.

Still, a time to solve worries about dieting and life is definitely necessary, right?

Preferably low-alcohol drinks rather than snacks!

Choosing things like this and enjoying leisure time surprisingly doesn't lead to much weight gain.

You may attend the drinking party.

However, remember two things: no high-calorie alcohol and no excessive snacks.

 

 

A short dieting period won't easily change your body. (You can't fool your body, haha)

Make diet management and exercise a fundamental habit!!

This is extremely, extremely important.

 

 

 

Oh, finally..!!

And finally, don't overexert yourself..

If you try to follow someone else's exercise method too aggressively in an attempt to stay healthy...

Trying to go on a diet but ruining my body..

Please use other people's methods only as a reference, and find your own way based on the methods you have referenced.

There must be a diet method that suits my body!

I hope you find that method and try a diet that suits you🩷

 

 

 

What is your exercise routine? Today, please check your eating habits once again, and I sincerely support you in achieving a better diet through the results you find.🩷🩷🩷🩷

 

Let's all fight for our health!!!!