5 things to consider if you can't lose weight despite trying on 7/21 (Sunday)!!🧐

Intense exercise?

"Generally, increasing physical activity is more effective."

 

 

◆ Even eating a little causes weight gain vs. eating a lot keeps the weight the same

 

Is it something you're born with, like your constitution? Some people gain weight quickly even after eating just a little, while others' weight doesn't change much even after eating a lot. This is because genetic factors and gut microbiota influence how much food is absorbed by the body.

 

Even with similar amounts of exercise, weight changes can differ. This is due to differences in basal metabolic rate. Basal metabolic rate is the energy consumed even when doing no activity and just lying down. According to the Korea Disease Control and Prevention Agency, for adults who spend a lot of time sitting, basal metabolic rate accounts for 60-70%, energy used for digestion is about 10%, and calories burned through activities such as exercise are approximately 20-30%.

◆ Do you have cases where you can't lose weight even with diet control and exercise?

 

Thyroid hormones play a role in regulating the body's metabolic rate. Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormones, resulting in levels that are lower than normal or deficient in the body. In this case, the basal metabolic rate decreases, leading to swelling and sluggishness, and weight gain occurs. Symptoms include rough skin and sensitivity to cold. Additionally, weight gain can also occur as a side effect of medications being taken.

 

◆ Reasons why you should especially reduce simple carbohydrates like sugar

 

Among carbohydrates, those that promote insulin secretion, especially simple carbohydrates like sugar, cause blood sugar levels to rise quickly. Our body secretes insulin to bring this level back to normal. The problem is that during the process of storing energy, insulin also causes fat to be stored. This fat literally becomes "body fat." To lose weight, it is important to reduce the intake of simple carbohydrates that can rapidly raise blood sugar levels.

 

◆ Daily movements are more important...

 

Surprisingly, many people seem to be insensitive to 'body movement.' They suddenly reduce their food intake out of dieting desire and work out hard at the gym for an hour. When they get home, they often lie still on the sofa and just watch TV. It may be more effective to increase daily body movements without overexerting oneself and to incorporate more regular activity into everyday life.

◆ Just walking? The reason why combining strength training helps you lose weight

 

When starting a diet, most people first think of increasing aerobic exercises such as walking, swimming, and cycling. Those who gain weight easily even with just a little food and do not lose weight easily are often lacking in muscle mass. If muscle is insufficient, basal metabolic rate is low, so strength training should be combined to enhance the dieting effect. Basal metabolic rate is mainly consumed by the activity of major organs such as the brain, heart, and liver, but muscles also have a significant impact on basal metabolic rate. In addition to walking, try using dumbbells and equipment suitable for your body.