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Strengthen your knee joints and even lose weight with these exercises.[5]
When the knee joint feels stiff or the pain is severe, it is important to strengthen the muscles around the joint to improve stability rather than engaging in strenuous exercise. A typical example is repeatedly sitting down and standing up from a chair. Chair squat It places less strain on the knees than a regular squat while strengthening the thigh and gluteal muscles. Also, lifting the legs straight while lying down Leg raises It strengthens the muscles on the front of the thighs to build knee support. Using a band to spread your legs to the side hip abduction Exercise also helps strengthen the hip and thigh muscles, which aids in knee stability. These exercises are not only for joint health but also It is also effective for burning calories and improving body shape. It is great to incorporate into a diet. It helps with weight management because it builds lower body muscles and boosts your basal metabolic rate without straining your knees. If you consistently practice this exercise routine, which allows you to protect your joints and lose weight at the same time, you will be able to gain both health and confidence.
임★선26.06.25Views 53Likes 1 Has anyone succeeded in losing weight solely through walking?[5]
Can I lose weight just by walking consistently, without going to the gym or running? I am curious about the exercise times and tips from those who have actually seen results.
들꽃726.06.11Views 54Likes 1 Is dieting about diet or exercise?[2]
I'm trying to start a diet, but I can't figure out where to start. People around me say that diet accounts for 80% of the success, and that exercise is also important. Some people say you lose weight just by exercising hard, while others say the opposite, so it's confusing. Realistically speaking, I'm curious which has a greater impact. I know I need to do both diet and exercise, but I'm curious about the proportions. I would also like to hear how you felt based on your actual experience. Please let me know if you have any recommendations for a beginner.
잭라빈3점팡팡26.06.02Views 53Likes 0 What kind of exercise is needed for a diet?[3]
Walking after a meal is a necessary exercise. Are there any other exercises that help with weight loss? What are effective exercises that don't strain you?
김민정26.05.27Views 51Likes 0 Please recommend some cardio exercises that help with weight loss.[5]
I heard that you need to do cardio exercise as well if you want to lose weight. I tend to use the indoor bike only temporarily, and I don't really do it consistently. At least I like walking, so walking and brisk walking are good aerobic exercises for me. I got plantar fasciitis, probably because I've been walking constantly lately. The doctor told me to refrain from using my feet too much and not to walk or run for long periods. It's not like I walk over 10,000 steps; I only walk about 5,000, 6,000, or 7,000 steps... For those of you who walked for a long time, are your feet okay? Please let me know some cardio exercises you would recommend.
쭈226.05.27Views 59Likes 1 I'm having trouble deciding! When do you exercise when you're on a diet?[4]
I keep debating whether morning or evening exercise would be better. I recommend this boutique!!
채소걸26.05.25Views 54Likes 0 Will exercising while getting Wigobi be more effective for weight loss?[8]
I have tried dieting many times over the years but failed every time. So, I am considering Wegobi as a surefire method. Would the weight loss effect be better if I exercised while getting Wigobi? Or is exercising while getting Wigobi bad for my health or too strenuous? If exercising doubles the effect, I was wondering if I should do it to definitely lose weight.
콘센트26.05.25Views 392Likes 4 Question! How many hours do you exercise when you are on a diet?[2]
I'm curious how much would be appropriate haha. How much do you all exercise?!
채소걸26.05.24Views 52Likes 1 I'm worried... Is exercise essential when dieting?[1]
I know exercise is important, but I really don't want to do it.
채소걸26.05.24Views 68Likes 1 When you don't want to exercise while on a diet[8]
Lately, I really don't feel like exercising. I do it little by little, but compared to the amount of exercise I used to do, it is just a light flick of the tongue. What do you all use when you get tired of exercising?
곰곰미26.05.02Views 118Likes 3 The standard for dieting: which is more important, exercise or diet?[3]
It’s not easy to combine exercise and diet control when trying to lose weight. People often say that diet accounts for 80% and exercise for 20%. Is the importance of diet really that overwhelming? I feel like it would be hard to get a nice body without exercise. I'm curious where you all placed more emphasis when losing weight.
다노맘26.05.01Views 62Likes 1 Fat that won't go away even with diet and exercise: Aajusa Fat-Dissolving Injection Review[2]
Whenever I decide to go on a diet, I always think of diet, exercise, and patience first. Compared to before the diet, my weight had definitely decreased a lot, but as I lost weight from 138 kg to 86 kg, the thought that kept coming to me was why certain areas weren't losing weight. I lost weight, but I still felt like my lines were the same. Localized fat in areas like the abdomen, thighs, and upper arms seemed to hold on until the very end, and even with diet and exercise, it felt like only those areas were slow to change. So, what I found out was the Aajusa fat dissolving injection at the diet hospital. Aajusa is said to be a method of directly injecting ingredients that induce fat breakdown into the fat layer under the skin, and it is explained that it is a procedure that focuses on stubborn fat or lines in specific areas rather than whole body weight loss. I searched online and found that it is a popular procedure for areas such as the abdomen, sides, inner thighs, and upper arms. It seems that it is often considered when weight loss occurs in certain areas despite dieting and exercising. It was also often mentioned when there was a short schedule or the recovery period after surgery was burdensome. What I realized while looking into diet hospitals is that where you get treatment is important. We focused on whether the treatment area was designed to fit the individual's body type, whether the injection depth was considered based on fat thickness, whether the dosage was adjusted appropriately, and how detailed the post-treatment care instructions were. After trying various medical methods, I felt that the experience of the medical staff could influence the results of weight loss injections. The Aajusa procedure was a relatively simple process that involved consulting, checking the area to determine the area to be treated based on the fat thickness and body shape, and then injecting the injection after disinfection. The whole process was over faster than I thought, and the pain was bearable as I was able to return to my daily life right after the procedure. I heard that the effects vary from person to person, but after about 3-4 days, as the swelling and medication went down, I felt like I was gradually seeing changes in the lines. Rather than feeling like I lost a lot of weight, it felt like my waistline was being refined, and when I looked in the mirror, my silhouette looked a little different. I am taking special care of myself after the procedure. I have been drinking about 3L of water a day since immediately after the procedure and managing swelling by doing light stretching and walking. I am trying to maintain a diet that focuses on protein and reduces high-salt foods. What I felt while searching for a diet hospital and receiving consultations was that the consultations focused on body type rather than weight. Rather than an unconditional recommendation for treatment, it felt like an explanation based on realistic expectations. When I took a picture about a week after receiving the procedure, I could see some changes in the lines of areas that were difficult to lose weight, such as the arms, stomach, and thighs. The pain was so mild that I could resume my daily life right away, so the burden of the procedure itself was not as great as I thought. We are still in the process of observing the progress, and the changes felt may vary depending on management or lifestyle habits, so there may be individual differences and it seems that we need to observe a little more. [with Cash Review]
PINK26.02.18Views 154Likes 0 What are the most realistic solutions for facial fat, according to doctors? A summary of medical options to consider when exercise and diet don't work.
Why does facial fat not go away? The face and chin area When blood and lymph circulation is relatively slow It is mentioned as an area where changes are slow to appear even when weight is lost. So many people experience the stress of “I lost weight, but my face remains the same.” The key is Improved circulation + reduced fat There are two axes: When considering both of these simultaneously, some medical procedures are mentioned as options. Four Methods Mentioned for Facial Fat Improvement (Definition → Principles → Cautions) 1) Injection therapy (circulation promotion/fat breakdown) definition : A method of stimulating areas with stagnant circulation through injections principle : Helps blood and lymph circulation, and in cases of excessive fat, it also provides a fat decomposition approach. caution : It is important to determine through consultation whether the cause of facial fat is a 'circulatory problem'. 2) Laser treatment (Ulthera/Shrink) definition : A laser method that delivers energy to the inner layers of the skin principle : During the skin layer stimulation process, energy is focused on the fleshy area to expect volume reduction. caution : 'Ball blemishes' mentioned as a side effect Only for fleshy areas Since it is a concept that is utilized in reverse, Part selection is key 3) Inmode definition : Equipment treatment that directly addresses fat principle : Expect a slimmer look by picking up fatty areas and delivering energy. caution : Double chin, etc. local area There are many comments that it is suitable for, and it is important to manage lifestyle habits after the procedure. 4) Onda Laser definition : Laser that considers both lifting and facial fat improvement principle : By delivering heat energy to the deep layers of the skin, you can experience changes in volume and elasticity throughout the face. characteristic : There is little mention of pain, If you have a lot of fat on your face overall There are many opinions that it is convenient caution : Even after experiencing immediate changes, it may be difficult to maintain them if diet and weight management are not performed in parallel. In which cases will which choices be mentioned? (Guide summary) facial condition Mostly mentioned choices Facial fat A lot overall Onda Laser Double chin/focus on specific areas Inmode Wide and specific area volume Injection therapy + laser There is some mention of the perceived effect compared to the weight change, but There are large individual differences and this is a reference level. It is appropriate to understand it as . Why Retention Strategies Matter More After the procedure Maintenance results vary greatly depending on lifestyle habits. This point is repeatedly emphasized. If you are considering the procedure after trying sufficient diet and exercise, rather Be more careful with post-procedure care Experiences are also mentioned. Recommended flow Try self-management (diet and exercise) first If that doesn't work, consider medical help. Even after the procedure, manage your weight and eating habits. One line summary Facial fat It's not a question of will, it's a question of structure and circulation. It could be. However, whatever choice you make Sufficient consultation and understanding is required to determine if it is suitable for my condition. It should be.
캐시닥 운영진26.02.04Views 143Likes 0 Diet Aajusa Review: I noticed the change in my thigh fat, which I couldn't get rid of with exercise.[2]
Even though I've been dieting really hard lately, there's always one area that catches my eye every time I look in the mirror. It was right on the outside of the thigh, the so-called 'riding fat'. Even though I'm losing weight little by little, my pants still feel tight, and no matter how much I exercise, that area just stays there. “This isn’t just a weight problem, it’s a body shape problem…” I thought, so I started looking into management that focuses on body line management rather than simple weight loss. In the process Ah Azusa treatment I found out about it and visited it in person. I chose Aajusa because my thigh line was more of a problem than my weight. I've heard so many stories about how it's hard to lose weight with diet and exercise that I felt like just starving myself or increasing my exercise level was pointless. There were only three criteria for me to choose Aajusa. Not for weight loss, but to straighten specific body lines Treatment that can be performed immediately during daily life Approaching each area after body composition analysis I especially liked the fact that it explained “where and how much to manage” based on InBody rather than judging by feeling. The interior of the hospital was neat with a minimalist interior in white and pink tones. I was nervous because it was my first visit, but the staff greeted me brightly. While waiting, I naturally relaxed. Thanks to the soft music, the overall atmosphere didn't feel too hospital-like, but more like a body care space. InBody analysis & consultation before treatment First, I explained to him, “Why didn’t this part come off?” The consultation was conducted in a private, separate space, and the first step was to take an InBody measurement. As expected, the results showed that the outer thigh fat percentage and lower body fat percentage were relatively high, and the area I was concerned about, the saddle fat, was identified as the problem area. What impressed me was Instead of saying, “It’s because there’s a lot of meat here,” Why is this area prone to wrinkles due to body shape? , and Why it's effective for organizing lines The point is that it was explained based on this. During the consultation Previous diet experience Eating habits Whether you have a constitution that is prone to swelling Checking each one They gave me a management direction that suited my lifestyle. I felt confident because you explained things calmly and without pressure. I had the treatment focused on the outer thigh area. Aajusa explained that it is a complex method that works not only to break down fat, but also to reduce swelling, improve circulation, and alleviate cellulite. The procedure took about 10 to 15 minutes, so it was really short. There was a tingling sensation when the injection was administered, and my skin felt slightly swollen as the medication was administered. I can't say there was no pain at all, but it wasn't unbearable. It felt more like, "Oh, I'm getting a shot." (They actually said I was pretty good at tolerating it.) Even immediately after the procedure, I had no trouble walking or going about my daily life. However, because of the swelling, it was comfortable to wear wide pants or dresses on the day. Changes after the procedure My weight is the same, but the fit of my pants has changed. The most amazing thing was The fact that the 'line change' was visible before the weight change are you. About two days after the procedure, the outer thigh line became noticeably smoother, and the tight feeling around my thighs when I wore my usual slacks was definitely reduced. If you look at the numbers, it may not seem like a big difference, The feeling was clear when I looked in the mirror or wore clothes. Rather than saying I “lost weight,” it felt more like the parts that were unnecessarily protruding had been cleaned up. Post-procedure care & satisfaction The best part was that I didn't have to push myself too hard. After the procedure, they also gave me a lifestyle guide sheet. I'm referring to that Drink plenty of water Light walking Focus on managing swelling I only cared about this much. I have a constitution that tends to swell easily, but just managing it like this definitely made my recovery faster. I was quite satisfied with the fact that I could manage my body type without having to starve myself or increase my exercise excessively. This procedure has definitely reduced the stress on my thigh line, and I no longer have to hide my legs when taking pictures. I will continue to manage it consistently without overdoing it and try to record the changes. If you are worried about the flab on your legs that was not removed by exercise alone, starting with line management like I did with Aajusa could be a good option. Even the soy milk you provided at the end... It was a very attentive visit until the very end 🤍 [with Cash Review]
율리나26.01.23Views 131Likes 0 
Honest review of Aajusa, chosen after worrying about dieting: Inner thigh and saddlebag fat that wouldn't go away with exercise, lines changed in just one week
We all agree that we're concerned about that area every time we look in the mirror. I'm 168cm tall and weigh around 60kg. Looking at the numbers alone, I wondered, "Do I even need to diet?", but the problem was my body line. Especially, the inner thighs and saddlebags are really stubborn no matter how much I exercise. I've tried lower body exercises, stretching, and even dieting, but I feel like certain areas are particularly prone to fat loss. So I started searching, diet When I was looking at reviews by keyword, the first thing that caught my eye was Aajusa. The decisive factor was that it was a fat-dissolving injection that focused on correcting partial lines rather than weight loss. “ I thought, “This is exactly what I want,” so I made a reservation right away. Hospital atmosphere, more satisfying than expected The first thing I felt when I entered was, “Ah, this is a well-managed place.” The white and pink interior was bright and clean overall, and it felt like the main customer base was women. The waiting room was also cozy, which reduced the tension. The best thing of all was The counseling room is a completely separate structure That's why I was able to talk about my concerns without worrying about what other people thought. What I wanted wasn't just weight loss. Relieves the feeling of tightness in the inner thighs Line arrangement next to the horse's saddle These were the two. I heard that Aajusa is suitable for focused treatment of specific areas among fat-dissolving injections, and during the consultation, after looking at my body type, I was told that “this is the type where you will feel the effects quickly,” which gave me confidence. Consultation & Treatment Process, More Detailed Than You Think Counseling is not just a formal explanation. Body line check Left and right balance Which part actually stands out more? He went over these things one by one. His tone was relaxed and comfortable, so I was able to ask him everything I had been curious about. He didn't say, "You'll definitely get a lot of hits," but explained things based on my current situation, which was reassuring. On the day of the procedure, is there any pain? The treatment area was the inner thigh + saddlebags. Since it was performed under anesthesia, there was almost no pain. It felt a bit heavy when the injection went in, but it was much better than I expected, and it was over quickly, taking about 10 to 15 minutes. After the procedure, I was able to rest briefly and immediately return to my daily routine, so I was able to drive and go shopping that day. This was also a huge advantage. One week later, honest changes The number on the scale didn't go down significantly, but my fit did. Less clinging to the inner thighs when wearing pants The side line of the horse's saddle feels neat Overall, the lower body silhouette is smoother “Ah, so that’s why everyone is talking about line changes,” I thought. I was very satisfied because the changes were immediately felt through my eyes and body. Swelling and bruising? Almost none. There was almost no swelling or bruising, which I was worried about. From the next day onwards, I was able to go about my daily life as usual. There are no particularly inconvenient management issues, so I personally think this is a plus. Honestly, I was extremely satisfied. It was the first time I'd seen such a significant improvement in my body image with such a short investment of time, so if you're considering dieting, I think it's definitely worth considering. [with Cash Review]
HYEONI26.01.21Views 96Likes 0 
Diet Aajusa Arm Fat-Dissolving Injection First-Time Review - Honest Summary of Changes After One Week of Exercise and Diet[1]
I've always been on a diet. I exercise and stick to a certain diet. In October, I aim to lose 1 kg without difficulty, and in November, I aim to lose an additional 1-2 kg. Swimming 3 times a week, Yoga and Pilates once a week, 8 times in total It was a time when I was trying to change my activity level by adding running. But the arm line didn't seem to go away very well. “Isn’t it time to try lipolysis injections at least once?” This thought kept lingering in my mind, so I ended up making a reservation a month in advance and visiting. What impressed me most during the consultation was the explanation that “it is not just about reducing the size of existing fat, but about reducing the fat cells themselves.” Steroids ❌ PPC ❌ GPC ❌ Hyalase ❌ Contains only FDA-approved, human-safe ingredients After the procedure Drink 3L of water + urinate and sweat Completed patent application for trademark to induce extracorporeal discharge -> After hearing this explanation, I felt confident and thought, “Oh, at least it’s not just a guess.” Actual procedure Pre-check Create a customer chart → Check in detail everything from previous diet experience to activity level and eating habits. InBody test Decision on treatment site after results-based consultation At first Inner thigh vs. upper arm I was thinking about it, I think the thighs need more reps In the summer, the most exposed part of the body is the arm. Arm fat dissolving injections I decided to do it. Just before the procedure Wear disposable underwear + gown The solution Inject strongly with water pressure He gave me detailed instructions so I could get through it. The director Post-procedure precautions Drink 3L of water Breakfast, Lunch, and Dinner Meal Guide They even explained whether or not to take obesity medication concurrently. Experience the treatment Back of the forearm + hindwing/floating breast line Proceed while lying down 3 times right / 3 times left The first time I thought, “Huh? What is this?” Stinging sensation , after that A feeling of being deeply absorbed It was about that level. The nurse patted me on the back and gave me a doll to hold, so I felt more comfortable than I expected. To be honest After it was over, I thought, 'Did it hurt?' My memory is hazy. ✔️ On the day of the procedure Because of the solution Looks swollen Taping is Remove after 2-3 hours Strenuous exercise on the day ❌ → Just walking ✔️ 1 week after the procedure daily average Walk more than 16,000 steps Walking + Running everyday diet Breakfast and dinner: Eggs, sweet potatoes, soy milk Lunch: Regular meal Except for one drinking appointment (somaek…), I keep it relatively well. I didn't expect any dramatic changes since it was the first time. , looking at the before and after photos The feeling of having a well-defined arm line Overall, there was definitely an impression that the swelling had gone down. According to the hospital description, Average weight loss of 0.8 kg per session I said there was one Maybe because I also exercised In my opinion Feeling like belly fat and body swelling are all gone at the same time There was also. Reality Tips Drinking 3L of water after the procedure is really important (this is secretly difficult) Don't overdo it on the day. Light aerobic exercise is recommended starting the next day. It is psychologically easier to decide “how many times to receive it” after experiencing it once. I honestly thought, “If I do it about 5 times, I’ll get really pretty arm lines.” I started to get a little greedy I'm going to watch it one or two more times and then decide whether to do the next round. [with Cash Review]
페일26.01.18Views 309Likes 0 My health goals for the New Year are diet and exercise.[8]
Set your goals for the new year with diet and exercise. I think health is the most important thing To stay healthy, I diet and exercise at the park near my house. I will definitely put this into practice and spend the new year with you. go for it!
김민정26.01.16Views 173Likes 1 The best time to start a diet is before the cold weather! Try exercising here for just 30 minutes❗[21]
During winter, I often didn't want to exercise because it was too cold. Oh... did you know that the basal metabolic rate in winter is about 10% higher than in summer? It is said that about half a bowl of rice's worth of calories is additionally expended. I'll start my diet when the weather gets better... No, that's not it!! You have to work hard during the cold winter.. That's right, haha. Engage in aerobic exercise three times a week, for at least 30 minutes each session ▲Strength training at least twice a week, with 2 to 3 sets per session (10 to 15 repetitions per set) They say that even just exercising like this is effective for dieting. On very cold days, please pay attention to keeping warm, and indoor activities are said to be more effective than outdoor ones. Good luck with your diet! ^^ People who go for walks or runs outside after work tend to gain weight in winter. This is because they dislike the cold and do not exercise as usual, leading to reduced calorie expenditure. Although winter is often called the 'season of gaining weight,' in fact, there is no better time for dieting than winter. If you can endure the cold weather and just exercise, you will lose weight more effectively. ◇In winter, when basal metabolic rate increases, it is advantageous for dieting. The reason why weight tends to decrease easily in winter is because the basal metabolic rate (the minimum energy required to sustain life) increases. When the weather gets colder, our bodies burn body fat to generate more heat. During winter, the basal metabolic rate is about 10% higher than in summer. It can be considered as using about half a bowl of rice worth of calories more. In fact, a study from the University of Sydney in Australia found that just 10 to 15 minutes of exposure to temperatures below 15°C had a dieting effect equivalent to about an hour of exercise. Exercising under these physical conditions results in faster calorie expenditure compared to other seasons, even with the same amount of exercise. People who regularly exercise and are accustomed to burning fat through physical activity experience particularly significant weight loss effects during winter workouts. ▲Perform aerobic exercise three times a week for at least 30 minutes each session ▲Engage in strength training twice a week, doing 2-3 sets per session (10-15 repetitions per set). ◇ Wear multiple layers of thin clothing and always do warm-up exercises indoors. However, winter weather is indeed unfavorable for exercising. In cold places, the body tends to stiffen easily. Moving the body recklessly can lead to injuries. When exercising outdoors in winter, special attention must be paid to insulation. It is better to wear several thin layers of clothing rather than one thick set. The air pockets between the layers help prevent body heat from escaping easily. It is also much more comfortable to move freely this way. Be sure to wear ear muffs, gloves, and a scarf. Always warm up your body before exercising. It is recommended to do warm-up exercises indoors before starting serious outdoor exercise. Winter exercise has its own advantages, but elderly people and those with chronic illnesses should avoid it. Cold weather causes blood vessels to constrict, which can put a strain on the body. People with hypertension are particularly vulnerable to increases in blood pressure caused by temperature changes, so extra caution is necessary. It is known that for every 1-degree drop in temperature, systolic blood pressure rises by about 1.3 mmHg and diastolic blood pressure by about 0.6 mmHg. Elderly individuals and hypertensive patients should avoid exposure to cold weather as much as possible and exercise indoors in a warm environment. <Source: Health Chosun>
♡25.02.14Views 148Likes 2 Exercise, warm place vs cold place... Which is more helpful for dieting?[4]
Have you set your New Year's resolutions? My New Year's goal is to exercise healthily and lose weight to reach my target weight. Exercising in cold places is said to increase appetite even more. Now that I think about it... I also went winter mountain climbing and ate ramen with hot water at the summit, and it was so delicious. After descending, I had warm udon and pajeon again... I was really hungry. It is said that exercising indoors during the cold winter helps with losing weight more than exercising outside~ Also, they say you should endure without giving up until you reach six months of starting the diet. I'm going through a tough stagnation period, and I'm also experiencing a slump... They say I need to endure this well~ Exercise, warm place vs cold place... Which is more helpful for dieting? Many people decide to go on a diet to achieve a healthy body and proper weight for the new year 2025. They usually start with exercise, and to lose weight quickly, it is recommended to exercise indoors in a warm environment rather than outdoors in the cold. Exercise in cold places further increases appetite Research teams from the University of Aberdeen in the UK and the University of Birmingham conducted an experiment with 16 obese individuals. Initially, they exercised on a treadmill for 45 minutes at 20°C, and then, on a separate occasion, for 45 minutes at 8°C. After each session, participants were taken to a buffet to eat, and their food intake and related data were recorded. The results showed that the group exercising in the cold environment (8°C) consumed more carbohydrates compared to the group exercising in the warm environment (20°C). Analysis of the blood levels of the appetite-stimulating hormone 'ghrelin' revealed that those who exercised in the cold had ghrelin levels up to 0.24 pg/mL higher than those who exercised in the warm. It is presumed that exercising in cold conditions hampers metabolism and results in slower or less efficient nutrient supply to organs and cells, leading to increased hunger. Accordingly, a domestic family medicine professor explained, "During cold winter months, exercising indoors rather than outdoors may help with weight loss." This study was published in the American journal 'Sports and Exercise Medicine and Science.' ◇ When you're in a diet plateau, stick with it for 6 months. When dieting, there may come a point called the "plateau" where the steadily decreasing weight no longer decreases. This is due to homeostasis. Homeostasis is our body's effort to keep various conditions, such as body weight and internal bacteria count, constantly stable. To break through a weight loss plateau, you need to increase your basal metabolic rate by consuming more protein. During dieting, not only fat but also muscle mass decreases, and when muscle decreases, basal metabolic rate drops, leading to a plateau. Increasing the proportion of protein in your diet helps to build muscle. If you've been eating one egg and a piece of chicken breast daily, try increasing your intake to two eggs, a piece of chicken breast, and a cup of milk to consume more protein. Additionally, you must persevere without giving up until six months into your diet. The body's baseline point for maintaining weight is called the 'weight control point.' Without changing this point, weight will inevitably return to its original level due to homeostasis, and it takes about six months for the weight control point to shift. Don't be discouraged—by maintaining proper dieting for over six months, you'll eventually notice your weight decreasing. Increasing exercise intensity to the point where it feels 'difficult' is also beneficial. Especially if your eating habits are good, you should raise the exercise intensity. At first, exercising at the same intensity every day may feel difficult, but eventually, it becomes easier because your body adapts. Try increasing the intensity to the point where you sweat and feel that it's 'hard.' <Source: Health Chosun>
♡25.01.01Views 107Likes 1 Exercise, warm place vs. cold place... Which helps with dieting?🤔🤔[4]
Many people decide to go on a diet to achieve a healthy body and proper weight for the new year 2025. They usually start with exercise, and to lose weight quickly, it is recommended to exercise indoors in a warm environment rather than outdoors in the cold. Exercise in cold places further increases appetite Research teams from the University of Aberdeen in the UK and the University of Birmingham conducted an experiment with 16 obese individuals. Initially, they exercised on a treadmill for 45 minutes at 20°C, and then, on a separate occasion, for 45 minutes at 8°C. After each session, participants were taken to a buffet to eat, and their food intake and related data were recorded. The results showed that the group exercising in the cold environment (8°C) consumed more carbohydrates than the group exercising in the warm environment (20°C). Analysis of the blood levels of the appetite-stimulating hormone 'ghrelin' revealed that those who exercised in the cold had ghrelin levels up to 0.24 pg/mL higher than those who exercised in the warm. It is presumed that exercising in cold conditions hampers metabolism compared to warm conditions, leading to slower or less efficient nutrient supply to organs and cells, which increases feelings of hunger. Accordingly, a domestic family medicine professor explained, "During cold winter months, exercising indoors rather than outdoors may help with weight loss." This study was published in the American journal 'Sports and Exercise Medicine and Science.' ◇ When you're in a diet plateau, stick with it for 6 months When dieting, there may come a point called the "plateau" where the steadily decreasing weight no longer decreases. This is due to homeostasis. Homeostasis is the body's effort to keep various conditions, such as body weight and internal bacteria count, consistently stable. To break through a weight loss plateau, you need to increase your basal metabolic rate by consuming more protein. During dieting, not only fat but also muscle mass decreases, and when muscle decreases, basal metabolic rate drops, leading to a plateau. Increasing the proportion of protein in your diet helps to build muscle. If you've been eating one egg and a piece of chicken breast daily, try adding more protein by eating two eggs, a piece of chicken breast, and a cup of milk. Additionally, you must persevere without giving up until six months into your diet. The body's baseline point for maintaining weight is called the 'weight control point.' Without changing this point, weight will inevitably return to its original level due to homeostasis, and it takes about six months for the weight control point to shift. Don't be discouraged—by sticking to a proper diet for over six months, you'll eventually notice your weight decreasing. Increasing exercise intensity to the point where it feels 'difficult' is also beneficial. Especially if your eating habits are fine, you should raise the exercise intensity. At first, exercising at the same intensity every day may feel difficult, but eventually, it becomes easier because your body adapts. Try increasing the intensity until you sweat and feel that it's 'hard.' 🌈🌈🌈🌈🌈 During cold winter, it is better to exercise indoors than outside. Please refer to this as it is said to help with weight loss^^ Also, since a plateau in dieting may occur, please endure well for 6 months. Make sure to consume enough protein, and aim to reach your desired goal this year. I hope you achieve it♡♡
인지니어스25.01.01Views 123Likes 1 Diet, now is the right time... Just 10 minutes in 'this place' equals an hour of exercise![17]
Winter is more effective for dieting. I didn't know^^ Because the body contracts during the cold winter, Stretching before exercise is a must~~
우블리에24.12.05Views 109Likes 3 Have you heard of the trending "slow jogging"? It's a diet exercise suitable for the elderly and obese![10]
Have you heard of the trending "slow jogging"? It's a diet exercise suitable for the elderly and obese! Reporter Lee Hae-rim's story • Have you heard of "slow jogging," a trending topic in Japan? It's a diet exercise suitable for the elderly and obese! "Slow jogging," which originated in Japan, is also gaining popularity in Korea. It was featured on KBS's "Secrets of Birth, Aging, Illness, and Death" on the 30th of last month. Neurosurgeon Koichiro Matsukado (61), who leads the slow jogging group at Fukuoka's Ohori Park, revealed in an interview with KBS, "I used to weigh close to 100kg, but after starting slow jogging, I lost 30kg." So how can you do it? Slow jogging is a running method developed in 2009 by the late Hiroaki Tanaka, Professor Emeritus of the Department of Sports Science at Fukuoka University. It involves running at a pace just before transitioning from walking to running. The average speed is 6-7 km/h, but those with weaker bodies can run slower. Land on the ball of your foot instead of your heel, and run with a brisk pace, taking as narrow a stride as possible. Landing on the ball of your foot reduces your weight load by one-third compared to landing on your heel. Regardless of your speed, just run gently enough to prevent your blood lactate levels from rising. Because it's easy on the body, it's considered a suitable exercise for the elderly. Have you heard of "slow jogging," a trending topic in Japan? It's a diet exercise suitable for the elderly and obese! Running burns about twice as much energy as walking, even at the same speed. Therefore, slow jogging can help reduce body fat and maintain physical performance. This is confirmed in a paper by a research team at the Exercise Physiology Laboratory at Fukuoka University in Japan. The team tested the effects of slow jogging on 81 elderly people with an average age of 70.8. Participants performed 90 sets of one minute of slow jogging followed by one minute of walking, every week for 12 weeks. They were instructed to run at an intensity that did not increase lactic acid levels. The results showed that consistent slow jogging reduced subcutaneous fat and muscle fat, and improved the ability to stand from a sitting position. The research team stated in the paper, "Elderly people with low skeletal muscle mass who completed a 12-week slow jogging program showed improvements in aerobic exercise capacity, muscle function, and muscle composition." Even if you're not elderly, if you're obese, it's a good idea to start with slow jogging. Excessive weight puts a lot of stress on your knees when you run, which can put a strain on your joints and cartilage. Obesity ============= Slow jogging? I'd rather run faster than I think I can do slow well I guess I'll have to try taking 3 steps per second.
하루=즐겁게+행복하게+웃으며✌24.11.20Views 297Likes 11 What kind of exercise is suitable for dieting?[9]
. I have been dieting for five years. I mainly do walking as my exercise. However, I want to clarify one thing: is aerobic exercise better for weight loss, or is strength training better? I find strength training difficult, so I mainly do walking, which is aerobic exercise, and I do not do strength training. But maybe because I only do aerobic exercise, I feel that my weight loss has plateaued. In the first year, I lost about 5 kilograms, but since then, my weight has hardly changed.
이재철24.11.14Views 125Likes 3 Diet exercises recommended by obesity specialists[5]
Climbing stairs during aerobic exercise They say it has the best effect relative to the time spent.
괜찮아24.11.01Views 127Likes 3 The best way to lose weight is 'morning fasting exercise'... 5 morning diet habits[12]
Many people eat breakfast immediately after waking up in the morning, but this is a reversed order of behavior. Instead of eating right after waking up, it is better to gently loosen the body with stretching. Additionally, if you want to lose weight, morning fasting exercise cannot be overlooked. ☆Morning fasting exercise is the most effective for reducing body fat. Learn about the most effective morning diet habits for weight loss. ◆ Effective Morning Fasting Exercise for Weight Loss Fast walking, jogging, and other aerobic exercises performed on an empty stomach in the morning are the most effective for burning body fat. If you have a lot of belly fat, morning exercise can be helpful. In a fasting state, the body first uses body fat as an energy source. Exercising is beneficial for health regardless of the time, but to reduce abdominal fat and lower blood pressure, doing it in the morning is better. Especially for women, aerobic exercise can provide significant health benefits. However, diabetics should be cautious, as exercising on an empty stomach can cause shock. If you want to lose weight, it is better to do morning fasting exercise and to stretch gently to loosen up your body right after waking up rather than eating immediately. Morning stretching to improve blood circulation As you age, your body's stiffness during sleep worsens. When you wake up, it is good to gently press and loosen the areas of your body that have become stiff in bed. Simply pressing on various parts of the body such as the arms, calves, and shoulders with your fingers can be very helpful. Even just five minutes of stretching improves blood circulation, increases blood flow to the muscles, and revitalizes the body. Additionally, loosening up the body with simple arm and leg stretching exercises can improve your condition. A glass of lukewarm water that boosts metabolism Drinking a glass of water in the morning is good for eliminating waste and toxins accumulated during sleep. Instead of drinking cold water because it's hot, you should drink lukewarm water with less stimulation. It is also good for boosting metabolism in a sluggish body during sleep. Drinking enough water 30 minutes to an hour before meals helps create a feeling of fullness, reducing food intake and aiding in weight loss. ◆ Simple breakfast such as boiled eggs and vegetables Boiling eggs the day before and serving them with nuts and vegetables can be the best healthy meal. The protein in eggs combined with the vitamins in vegetables provide energy for the day. Eggs also keep you feeling full for a long time, helping to prevent overeating at lunch and aiding in dieting. Finishing with a cup of coffee is also good for regular bowel movements. If you establish a good morning routine, there's no need for a separate, difficult diet. ◆ 20 minutes of morning sunlight exposure, vitamin D supplementation While it is essential to block excessive ultraviolet rays, not exposing oneself to sunlight can cause problems with the body's vitamin D synthesis. Vitamin D is found in salmon, tuna, mackerel, and eggs, but supplementing through food is not easy. By spending about 20 to 30 minutes in the sun during the weak morning sunlight, vitamin D can be synthesized. Vitamin D is a vital nutrient for bone health as it is involved in calcium absorption, preventing osteoporosis and osteopenia. Especially, women going through menopause need to pay more attention. by. Kormedi.com ........., Our eternal homework, dieting, in the morning It is said that exercising on an empty stomach is effective. As everyone well knows, but I will remind you once again. I want to have a healthy diet.
저녁노을24.09.26Views 191Likes 1 Diet Diary 9.20 Preventing Hypoglycemia Before Exercise[2]
I only ate three, so I ran out of energy. Increased back to five again
굿맨24.09.20Views 22Likes 0 Diet Diary 9.12 Weight Change After Exercise[4]
Wow It's less than 0.01 degrees. It's intense, intense.
굿맨24.09.12Views 20Likes 0 Diet!!!! If you want to burn fat through exercise, women should[3]
"When should I have fruit and coffee?"... A good meal plan to follow when losing weight. Reporter Ji Hae-mi (pcraemi@kormedi.com) While what you eat is important, when you eat can also impact your body. Eating the same foods a little more wisely can not only help with weight loss, but can also benefit digestion and overall health. The British daily The Sun shared some simple tips for making your daily meals more beneficial to your body. Eat vegetables first Eating vegetables before other foods can increase satiety and aid in weight loss. This is due to the fiber they contain. Consuming fiber through vegetables before a main meal can help reduce carbohydrate intake. Fruit before the main meal Like vegetables, fruits are also rich in fiber, so it's better to eat them before meals rather than after. Apples are particularly good for this. A diet high in fiber stimulates the production of PYY (peptide tyrosine tyrosine), a hormone that reduces appetite. Morning coffee around 11am When you wake up in the morning and crave a cup of coffee, it's best to wait a few hours until your body's cortisol levels have dropped and your energy levels have dropped. For example, if you wake up at 7 a.m., try drinking your coffee around 10 a.m. Dinner is early, around 5 p.m. Eating dinner earlier improves digestion and aids weight loss. According to Dr. Nina Vujovic of Harvard Medical School, when overweight people were asked to eat the same meal at different times, eating dinner at 5 p.m. significantly changed how they burned calories and stored fat. Women should eat before exercising. If you want to burn fat through exercise, women should eat before exercise, and men should eat after. One study found that women burned more fat when they drank a carbohydrate drink before exercise, while men achieved better results when they drank it after exercise. ==================== Women and men burn fat differently. Women eat before exercising. For some reason, after eating before exercising All the energy from food turns into fat Our CEO said It's a misunderstanding about exercise.
하루=즐겁게+행복하게+웃으며✌24.08.19Views 76Likes 1 'Succeeded in dieting' Shim Jin-hwa, lost more weight, 9.5kg reduction... Is the secret 'this exercise'?[8]
Comedian Sim Jin-hwa (44) shared a late-night workout photo. On the 10th, Sim Jin-hwa posted a photo of herself walking her dog on Instagram along with the caption, "Mom lost 9.5 kg, but it’s not noticeable." Then, on the 11th, she posted a photo of herself sweating and exercising with the caption, "51 minutes on the indoor bike at night." Previously, Sim Jin-hwa revealed that she had recently lost 8.5 kg. We explore the weight loss effects of cycling at night that Sim Jin-hwa is doing. Aerobic exercises like cycling help reduce swelling. When performing aerobic exercise, not only are the soles of the feet stimulated, but muscles also rapidly relax and contract, improving blood circulation. Additionally, aerobic exercise helps burn body fat and aids in weight loss. In particular, doing aerobic exercise on an empty stomach can lead to greater weight loss effects. During exercise, carbohydrates and fats are burned together, but in a fasting state, since there are no carbohydrates in the body, body fat is burned more quickly. When riding a bicycle, it is not only an aerobic exercise but also an effective workout for strengthening the thigh muscles, which are the largest muscles in our body and help stabilize the knee joints. When riding a bicycle, the saddle height should be adjusted so that when the foot is at the lowest point, the knee is slightly bent at about 10 to 15 degrees. This reduces patellar stimulation and minimizes knee strain. However, people with back problems should be cautious. Sitting on a bicycle for a long time can put strain on the back, especially for those with conditions like a herniated disc. In such cases, it is recommended to choose a bicycle with a backrest to distribute the weight, keep the exercise duration under 15 minutes, and ride multiple times. Let's listen to fast music while cycling. Listening to fast music with a tempo of about 120-140 bpm (beats per minute) doubles the workout effect. This is because it helps you move in sync with the rhythm and beat of the music, making the strenuous exercise feel less difficult. Moreover, stimulating elements such as a fast tempo and loud sounds activate the sympathetic nervous system, prompting the release of neurotransmitters that boost metabolism.
박효정24.07.12Views 86Likes 1 Jangsu-wang's recommended exercises for dieting[4]
Jangsu-wang's ideal exercise for dieting Home to the Gym Plank AB Slide is a good exercise equipment for belly fat exercises or core workouts. It is easy to use at home, does not take up much space, and is convenient and simple to use without hassle. The equipment is small, making it easy to store when not in use. If you exercise steadily and gradually every day, you can maintain healthy physical strength.
Sweet seon24.07.08Views 67Likes 2 Diet Plan and Exercise Tips[3]
hello? # Diet: Diet food: Tomato and egg stir-fry # ingredient 2 tomatoes + 2 eggs + salt + pepper + cheese + oil I added cheese to the basic tomato and egg stir-fry recipe. If you're on a very clean, low-carb, high-fat diet, it's best to use only natural cheese. 2. Stir-fry the tomatoes First, wash the tomatoes thoroughly and cut them into cubes. You can use large tomatoes like mine, or you can use cherry tomatoes. Next, add about 2 tablespoons of avocado oil to the pan. For a low-carb, high-fat diet, it's best to use oils like avocado, olive, ghee, or butter. Add all the sliced tomatoes to the heated pan. Cook until the tomatoes are slightly soft. Then season with salt. My low-carb diet meal plan recipes are seasoned with just salt and pepper to keep them as clean as possible. 3. Make scrambled eggs and mix them. Next, crack the eggs that will go into the tomato and egg stir-fry and mix well. Push the ripe tomatoes to one side of the pan, then add all the egg mixture underneath. Make some really good scrambled eggs. I love that you can make them all in one pan, which means less dishwashing. Once the eggs are cooked to a fluffy state, turn off the heat and let them cook with the residual heat. You can eat it as is, but... I'll sprinkle some more cheese on it to give it a more melted flavor. For those on a low-carb diet, it is better to use shredded cheese made with Mexican cheese, and in fact, it is best to use grated hard cheese. I wanted to enjoy it a little more melted, so I put a lot of cheese on it and put it in the microwave to melt the cheese. To finish, I topped it with Parmigiano-Reggiano cheese and pepper. Sprinkling pepper at the end adds a savory flavor, making it even more delicious. # work out As you all know, dieting is about diet and exercise. I basically do cardio and strength training at the gym near my company after work. Instead of dinner, I'm eating a protein bar to satisfy my hunger, and a workout supplement containing amino acids and glutamine. Also, it is said that running at a constant pace for a long time is the best way to burn fat, so I want to devote at least 30 to 40 minutes to aerobic exercise. After all, aerobic exercise is the best for dieting. # Tips Well, I don't have any professional knowledge about dieting, and I didn't even get any results this time, so it's not appropriate for me to say how to diet, but from my experience, I think the most important thing is to do something that you can do regularly and consistently. I also had to work overtime a lot recently, so I ended up eating late-night snacks unintentionally (though they were delicious ^^), and my diet results were poor. But now that I'm older and think about the stress I'm under because of my weight, I'm reaffirming that I should definitely forgo late-night snacking. In fact, these days, you can easily get advice from experts in various fields just by searching YouTube. But in the end, what determines the success or failure of a diet is not whether I know how to diet, but whether I can actually put it into practice. If you are too greedy, you may not be able to keep going and give up halfway, which will only destroy your self-esteem or even harm your health, resulting in worse results than not doing anything at all. So, don't push yourself too hard in a short period of time. If you work hard naturally and steadily, like breathing, I have no doubt that you will succeed. Then, I hope you have a healthy diet.
손승환24.07.08Views 125Likes 3 Diet exercise home training tips!![2]
Home workouts are really hard to do, right? So I always watch YouTube and look for sensational titles. I follow along with videos to do home workouts. Among them, the one I've been watching the longest is the Tangkku Couple. There's nothing extremely fun or anything like that, but the stimulating parts come through quite well, so I think I've been watching it happily for a long time haha. Don't be really lazy about home workouts; just watch and follow, and it's easy. Since the video is also short, you'll feel quite motivated!! Even with a short workout, I sweat a lot haha Let's work out hard at home!! Everyone, fighting!
김예란24.07.08Views 71Likes 1 My personal diet exercise equipment, MELKIN Stepper, is highly recommended for dieting and health.[6]
Recently, the stairway to heaven exercise equipment has been very popular among cardio workout types at gyms. It is an effective exercise equipment that functions as a stair climbing machine, providing aerobic exercise as well as strengthening the thighs and hips simultaneously. I mainly focus on home workouts, so I use a stepper as a substitute exercise equipment for the Stairway to Heaven at home. I highly recommend the stepper, the best fat-burning exercise perfect for home use. I bought it and do it while watching TV. A stepper is a device that allows you to do lower body exercises, strength training, and cardio workouts simultaneously. It is also very good as a home exercise equipment because it usually does not use electricity and is highly portable. It is especially good for improving cardiovascular endurance and leg muscle exercises/thigh exercises, and it is even better because you can perform effective hip-up exercises at home with a spur. It also shows detailed information on Naver about the very beneficial effects on health. The stepper is a workout item with many great advantages. The stepper looks like a simple and easy exercise equipment, but if you use it with improper posture, it can cause pain in your knees and other areas. Since it's a simple exercise machine, the stepper, I realized I must definitely learn the correct way to use the stepper properly. You should place your foot behind the footrest. 2️⃣ Keep your entire sole pressed against the platform up to the heel, and during exercise, do not lift your soles off the platform. When alternating stepping on the footrest, you should engage your core and abdominal muscles. 4️⃣ It is good to repeat the pushing down motion while applying force to your hips and heels. It's best to lower the footrest so that it doesn't touch the floor when pushing it down. 6️⃣ The knees should not come together inward and should be straight. Good exercise and exercise equipment must be used and operated correctly. It helps with health, and if not, it can be bad for health.
나나24.07.08Views 162Likes 4 My personal jump rope workout for dieting[9]
It's not easy to exercise during the hot summer season. I haven't been able to go to the gym I used to attend regularly lately. Achieving the daily step count needed for app tech is also not easy. I try to turn on the air conditioner at home, lay out a mat, and do home workout exercises. The most common and engaging exercise is power jump rope. I do it together with the children. It's a very good exercise that stimulates the growth plates in children's joints while they exercise. This is a workout that offers incredible weight loss and exercise benefits relative to the time invested. The downside is that it's extremely difficult.
현♡진24.07.08Views 175Likes 2 The last exercise in my home workout routine for dieting is hula hoop.[6]
Lately, it's been hot, so I haven't been going to the gym much. It's actually difficult to get proper nutrition and eat well even when you try to take care of your meals. I turn on the air conditioner at home, lay down a mat, and occasionally do home workouts. Among home workouts, the exercise that requires careful attention is the hula hoop exercise. Among body parts, I am most concerned about my abdomen. It seems to be the most effective exercise among comfortable aerobic workouts. It seems like they also give you a waist size, and your muscles become more toned. The downside is that the baby puppy at home is scared of me exercising.
서원24.07.08Views 197Likes 1 [Jangsu-wang] Aerobic exercise for dieting and health[4]
Actually, I didn't start this for dieting. As I got older, last year in 2023, my body here and there... It has rapidly worsened and become a full-scale general hospital. The shoulder is affected by frozen shoulder, and the digestive system has also deteriorated. I started going to the hospital. I developed problems in my feet, issues with my finger joints, and even problems with my head. There was not a single corner of my body that didn't hurt. In this situation, I do nothing at all to become even a little healthier. I started exercising that I hadn't done before. And that exercise isn't anything special. Just using one more step of the stairs. Walk 7,000 to 10,000 steps a day, along with simple strength exercises such as dumbbell workouts or push-ups. It was about doing strength training alongside that. Even now, after about a year and a half has passed, I still think that... My health has improved a lot. Of course, I am less healthy than when I was not sick before, but I still used to spend hundreds of dollars on hospital bills. It's much better than last year. I think it's thanks to the medication, or maybe because I started doing some diet and avoiding things that are bad for my body, even if only a little. I don't know if it's thanks to the exercise I did diligently. However, the snacks and rice I used to eat haven't decreased that much. I didn't do it, but rather my weight became more stable, and my belly didn't protrude that much, actually a little more. I have entered. Of course, it's not because I lost weight due to illness, but still, it's thanks to aerobic exercise. I think. Don't think of dieting as just dieting; instead, focus on improving your body for health. I think it's good to think and do. How are you all maintaining a healthy and nutritious diet?
케이스24.07.08Views 83Likes 3 Check your weight and body fat for a healthy diet, eat breakfast, exercise, and ensure proper nutrition. (I don't like being skinny but flabby!)[1]
Are you all doing a healthy diet? Are you doing a diet where only the muscle decreases and the fat stays the same, so only your weight decreases? Are you not thinking, "I went on the scale this morning and lost 1-2kg? Did I gain weight?" Do you know InBody? I saw an article earlier this year, and according to the InBody data analysis results, It is said that women in their 20s in our country have the highest rate of thin obesity worldwide. I think it's because they only focused on weight loss through dieting. I have excerpted part of the article below. Conversely, there are body types with low BMI but actually obese. The more dangerous "lean obesity" that is not visible on the outside. In particular, the phenomenon of lean obesity is common among young women, and among women in their 20s worldwide, South Korea has the highest rate of lean obesity. Thin obesity refers to a condition where the body mass index (BMI) is within or below the standard, giving the appearance of a lean physique far from obesity, but in reality, visceral fat has accumulated between the organs, resulting in a high body fat percentage and an obese state. The main causes of thin obesity are diet methods such as reducing food intake or fasting without strength training, which decrease muscle mass, ultimately leading to weight loss but also lowering basal metabolic rate and creating a body type that gains weight easily. Additionally, due to the societal trend where young women place great importance on appearance and aim for a slim physique, many develop an imbalanced body type characterized by weight loss through inappropriate exercise and dieting, resulting in a high body fat percentage despite being thin. Dry obesity can cause various diseases such as diabetes, hypertension, hyperlipidemia, fatty liver, and sarcopenia. High levels of cholesterol and triglycerides can lead to metabolic syndrome such as hypertension and hyperlipidemia, and because of the excess visceral fat, insulin resistance increases, which can worsen diabetes, so special caution is needed. Do you know that dry obesity is more frightening? And the fact that it's really difficult to increase muscle in dry obesity!! No matter how much you exercise in a dry state, it's difficult to build muscle... You need to gain a certain amount of weight in order to build muscle. So, to build muscle, you need to gain some weight, increase your muscle mass, and then, It is said that you need to reduce body fat again in order to lower your weight. Well.. I'll talk about the healthy diet methods I've been practicing lately. First! Weigh yourself every day! I was also someone who only paid attention to my weight. And during the first few months of the COVID-19 pandemic, I was worried about moving because of the virus at restaurants. I just had some quick rice noodles or a sandwich for lunch and didn't go to the company cafeteria. So... it seemed like I was actually losing weight. But, it wasn't that I lost weight. I wasn't able to properly intake nutrients... Even the exercise of walking to the restaurant is no longer done, and I stay at home during the weekends because I'm afraid to go outside... That's why I lost muscle... And as fat increased, I gained more than 3 kilograms over my original weight... However! After being diagnosed with pancreatic cancer two years ago, I lost about 5-6 kg after surgery. After surgery, I am recovering and realizing the importance of health, so I decided to walk at least ten thousand steps every day. Until last year, I maintained my health by occasionally doing interval running. And I weighed myself every day. The duodenum, gallbladder, and bile duct, which share a single blood vessel, are all removed along with the head of the pancreas. Since the digestive system was different from that of normal individuals, after some recovery from surgery, digestion also returned to normal. Her weight dropped to 43 kilograms and then stabilized around 44 kilograms. Over the past two years, I have maintained a weight that is 5kg less than the peak weight during the COVID period. Do you know about that? Depending on how many bowel movements you had after using the restroom that day~ And for women, depending on whether it is before the start of the magic or not. The weight difference is about 1 to 2 kilograms. I could see it because I weigh myself every day. One day, I had intestinal trouble and experienced severe stomach pain, causing me to vomit everything, and my weight dropped below 44 kilograms. One day, just before my period started, if I didn't go to the bathroom properly, I would suddenly shoot up over 45 kilograms... So I realized that losing 1-2kg and thinking I gained weight was a silly thing to say. To find out if I've lost or gained weight, I need to weigh myself every day for several months. The condition must be similar from day to day. And now, two years after the surgery, I have gained 1 kilogram in weight. Recent one-week body weight... Currently, it's around ovulation, so it's not the time when my weight increases by nearly 1kg just before menstruation. On days when I use the bathroom well, I weigh around 45kg, and before going, I weigh about 500g more. I'm glad that my weight gain is appreciated now. Since I need to build muscle, I am gradually increasing my strength training from this current state. My weight around May of this year was also similar to now. Until March of this year, I was in the low 40s kilograms, but by May, I returned to my current weight. Is it because, two years after the surgery, the body remembers its previous weight and tries to gain weight? Or is it now that the stomach and small intestine have recovered their digestive ability to some extent, improving digestion and absorption, leading to weight gain? I don't know about that. I haven't exceeded 44 kilograms last year. Since it's only about a year after the surgery, even if eating well, the digestive ability is still impaired. I think that means my body couldn't absorb it that much, haha. Just as I said that weight is not important, Actual body mass index is more important. A healthy body is one that has less fat and more muscle. I listened to a junior colleague's story about regularly measuring their InBody at the company, so I also checked my InBody. The first question on the poster attached to the InBody is, "Can you be obese even if you're slim?" Obesity is determined by body fat, not weight!!! And it is said that leg muscle mass determines lifespan. Really... I resented my dad for giving me such a cursed lower body and such strong legs... Considering that the leg muscle mass is normal... Hmm... I wonder if being healthy with strong legs is better than being pretty... My legs are so strong that I would never wear a skirt. Anyway~~ Obesity! Body fat is important, and dieting should also consider muscle mass for a true diet. Before the InBody test, please note the precautions and follow the proper procedure for the InBody measurement. I checked the inventory once in April, both this morning and this afternoon... I used to just print out paper every time, but after installing the app and looking closely, I'm glad that many analyses were possible. Just by looking at skeletal muscle and fat analysis... insufficient muscle mass... Weight needs to increase a bit more, and body fat is average but slightly high... Please consider that I am of short stature. Hehe By regularly measuring weight daily to monitor body rhythm and conducting periodic InBody tests, First of all, knowing your body's condition seems to be the first step in dieting. And Second! Walk 10,000 steps every day! Recovering from illness was also a process of healing the body. I regret not exercising enough. Therefore, in order for the incision site to heal quickly after surgery, about 20 centimeters of the incision area should be properly cared for. Hold onto the support to aid digestion. Walking along the long corridor from the new building of Seoul Asan Hospital through the West Building to the East Building, I put on the abdominal binder again, walked, and walked more than ten thousand steps in a day. And even after being discharged and going to a convalescent hospital, Even while taking a leave of absence and resting at home, I ate breakfast, lunch, and dinner, and walked for at least 20 minutes. I always walked for the shortest distances. Even after returning to work early last year, I always walk for 10 minutes in the morning. After lunch, I walked for 30 minutes without fail, walking well over ten thousand steps for the day. Looking at the walking statistics for May and June last year, it seems that we are walking less than last year. Lately, I've been walking less and running less than last year, so I'm reflecting on it. Here.. looking at the iPhone status, Last year, the average was 14,000 steps, but this year it has decreased to about 13,000 steps, a drop of around 1,000 steps. Oh well~ haha But it turns out that walking a lot isn't the most important thing. Walking is difficult because only half of the pancreas is functioning, which can lead to rapid onset of diabetes; therefore, to reduce the burden of pancreatic sugar spikes, it is important. There is also a reason for walking after meals, but In order to maintain health, not only walking but also strength training should be added. The goal should be to gradually add more squats and planks. Third! Take care of it every morning, prepare a diet considering nutrients!!! I have posted about the importance of morning. People who skip breakfast and have a simple lunch tend to overeat at dinner. Eating a large amount of food all at once during the evening when activity levels are low can lead to the accumulation of nutrients like fats and carbohydrates, resulting in obesity. So, a balanced nutritious breakfast is effective for dieting!!! Even before I got sick, I always made sure to have breakfast, so I brought bread and ate it... Breakfast with just carbohydrates and a cup of coffee not only lacks nutrients but excessive carbohydrates can also harm health. So these days, I am trying out various granola and protein shakes rather than bread. Make sure to eat a variety of fruits regularly. I'm also being careful with my diet by consuming less sweet and less salty foods. Today, for lunch at the company, there was army stew and grilled rice cakes, but I just picked out the ingredients from the army stew and left it at that. Avoid eating ham as much as possible.. Instead of 떡갈비, bring and eat stir-fried vegetables with it... I focus on a diet that considers nutrients while avoiding sweet and salty foods to maintain both health and weight loss. Among the posts I uploaded yesterday, there are 8 ways to boost metabolism to burn body fat. Interval training Strength training Adequate calorie intake Consistently exercising Avoid trans fats Eating more protein = Drinking coffee Adequate sleep Now, if I just put more effort into interval training, strength exercises, and getting enough sleep, I think it's basic to at least do the eight methods~~ For a healthy diet!!! A diet to reduce body fat and increase muscle mass!!! Let's all try our best~
인프리24.07.08Views 229Likes 3 
Diet and exercise for weight loss[4]
I am consistently adjusting my diet and working out hard with my own unique weight loss method. I always drank water on an empty stomach after waking up in the morning. Drinking water on an empty stomach is said to help remove waste from the body. I mainly follow a vegetarian diet and eat foods like steamed pumpkin that help with weight loss. I am exercising consistently and continuously. In the morning, I did amateur morning exercises and planks as part of my home workout. I am consistently and continuously walking 10,000 steps a day and using the stairs.
그냥걷자24.07.07Views 82Likes 2 Consistent strength training is essential for dieting.[5]
Diet and exercise are the most important for weight loss. Exercises that can increase muscle strength should be combined with a healthy diet to be effective. When dieting, both fat and muscle tend to be lost together. Cardio is important, but if you don't do strength training, your skin will sag. You can easily do muscle exercises at home using dumbbells or a Pilates ring. For someone like me with weak willpower, going to the gym is the fastest way. Equipment exercises are preferred because they are less likely to cause injury or improper posture compared to bodyweight exercises.
highway03224.07.05Views 81Likes 2 Jangsu-wang _My Personal Diet_ Exercise and Supplement Intake Body Project [Moro Orange C3G Lactoferrin Premium Tablets][5]
This Jangsu-wang theme is my personal diet tips. When dieting, the most basic things to do are aerobic exercise and diet management. When I need to lose weight quickly, I also take supplements. The diet supplement I recently started taking is the [Moro Orange C3G Lactoferrin Premium Capsule] from Body Project purchased at Cashdil. Many people may be unfamiliar with mororange. I saw it in a post a few months ago and checked it out for the first time. Mororange is a type of blood orange with a red color. This mororange contains 8 to 9 times more anthocyanins, an antioxidant component, than other varieties. This anthocyanin is said to have a high antioxidant capacity in the body, helping to burn body fat, reduce body fat, and prevent aging. I purchased and am currently taking the Body Project [Moro Orange C3G Lactoferrin Premium Tablets], which uses Moro oranges from Sicily, Italy, known for their optimal climate for anthocyanin accumulation. Although it hasn't been a month yet and the noticeable effects are not significant, I believe that consistent use will bring results. I am consistently taking it regularly~
agnes011724.07.04Views 139Likes 3 Gym workouts are essential for dieting.[3]
As you get older, starving yourself to lose weight can cause yo-yo effects and harm your health. Exercise seems to be the best solution. Additionally, cutting out snacks and flour-based foods definitely helps you lose weight. While controlling your diet, build muscle through strength training and lose weight. ^^
바다속고양이24.07.04Views 62Likes 1 This is a home workout diet that resulted in a 10-kilogram weight loss over 3 months~[11]
Hello!! I was diagnosed with metabolic syndrome this January!! Anyway, I was told to lose weight, so I have been dieting since January until now. My blood sugar was also high, so I have been diligently following a diet / especially since going out to exercise doesn't suit my constitution, I did home workouts in the morning. At first, I cut out sweets, rice, and bread, and I really lost weight quickly~ Honestly, I've been stuck for two months now, so it's even harder. Middle-aged body fat is really tough for me. I've lost almost 10 kilograms, as if a lot of moisture has evaporated. I still have a lot of body fat, so I'm not sure if I'm doing it correctly, but I am still diligently doing this home workout. I really sweat a lot, and strangely, maybe because it's hard, I tend to eat less during lunch. If you're struggling with diet and exercise like me, I highly recommend home workouts. I hope the plateau ends soon. As some people say, maintaining is even harder ㅠㅠ Anyway, I lost weight from 64 to 54, but I still have a lot of belly fat, and I really dislike it. Dieting seems to be the hardest thing in the world~ Due to menopause, tofu and soy are hard to digest, so I mainly eat tofu, tea, and snacks with vegetables~ Now I often eat snacks, but I don't gain weight~♡ That’s why you really have to do home workouts, stick to your diet, and keep dieting for life. A few months are meaningless.
하늘 열린 느낌 ㅋㅋ24.07.02Views 119Likes 3 🩷다이어트는 뭐니뭐니해도 꾸준한 운동과 식단이 필수죠!👍[8]
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!!!!
흰둥이24.07.02Views 223Likes 5 Consistent exercise is key to dieting.[13]
My personal diet method is consistent exercise. It's not like I'm doing anything special or intense when I say exercise. I walk lightly every day. The most important method of diet management is said to be regular physical activity. So, I walk every day. I have a habit of taking a light walk after lunch and dinner. Walking after meals helps reduce the likelihood of excessive blood sugar spikes, making it very beneficial for blood sugar management. I recommend walking exercise as a method for dieting!
ssul011524.07.02Views 90Likes 3 My secret to dieting is consistent exercise![11]
My secret to dieting is consistent exercise. Any kind of exercise, once you start, you do it for at least a few months to several years. The exercises I did - Health Swimming - Squash - Spinning - Pilates - Yoga I have been swimming for over two years now since COVID-19. I find fun and active exercise to be the right fit for me. So, I haven't been able to do yoga and Pilates for long. If you consistently do the right exercise for yourself, it seems that you naturally lose weight as well. I have been steadily maintaining my weight from my twenties to now, in my mid-thirties. To lose weight through exercise as part of my usual routine, of course, diet is important, but I also need to do my best with exercise each time. I try to kick as hard as I can during my kicks.. haha Fasting and doing morning swimming really burn a lot of calories. So, I recommend fasting and exercising in the morning! Since doing only one type of exercise can become boring and dieting can be difficult, it's good to find and try new exercises in such cases. If I get tired of swimming, I want to try boxing or Zumba dance too! Haha
햄찌24.07.02Views 86Likes 3 Since menopause diet exercise and dietary therapy alone are difficult, I am receiving help from Cutslinpo diet supplements.[16]
It's been about three months since I started dieting recently... After receiving shocking InBody results, I realized I would be in big trouble if I continued living like this, so I decided to start Pilates. I've been doing it for two months, and I never knew Pilates was such a difficult exercise. I tried to build my core muscles and improve my body balance, but since my stamina couldn't keep up, it felt less like exercise and more like pain and stress. In the end, I gave up after completing two months of private lessons. Since then, I started jump rope as a manageable exercise without overexerting myself, and I also made changes to my diet by increasing protein intake and switching to a method of dieting that doesn't involve skipping meals. My pretty jump rope, haha, I’ve been consistently doing 500 to 800 jumps a day. Ugh, but my knees are starting to hurt a bit. Haha, I finally booked a health PT session last Friday... But since I had been eating very little and then started eating protein, I kept feeling bloated and getting sick, my stomach was a mess... Since I was immersed in the idea that not eating dinner would help me lose weight, I feel like I’m swelling more now that I’ve eaten dinner, and I also feel a bit of self-doubt about whether I should be eating all my meals while on a diet. When I hit a wall in my diet, I ended up eating this Cut Slim Foam diet again. Last year, I was selected for the Cutslinpo diet trial group and had the experience once before, and it suited me very well, so I saw a lot of results back then as well. I ate both squares, and now only two squares are left~~ The products are neatly divided into four compartments for easy storage. Each box contains 60 packets, enough for one month, and each packet is individually wrapped. I carry two packets with me each day to work, taking one at a time, and on days when I dine out, I bring an extra packet with me. Since I always make sure to have breakfast, it's perfect for eating when I get to work. The company is close to my house. Cutslinpo Diet is a health food for weight loss that was developed after 3 years and 6 months of research. Already surpassed 700,000 units sold, and with a satisfaction score of 4.7 based on a 5.0 rating, it is a product you can trust and eat. The packaging of a single dose is designed like that, so you can easily open it by tearing along the scored line without scissors. One packet contains a total of three pills: two green pills and one beige pill. The green eggs contain 1,600 mg of green tea extract, and the beige eggs contain 1,000 mg of banaba leaf extract. Green tea extract: Catechins, which give green tea its astringent taste, are a type of polyphenol recognized for their functional benefits, including antioxidant properties, reduction of body fat, and improvement of blood cholesterol levels. Banaba leaf extract: Banaba leaves are evergreen plants native to tropical regions and contain a large amount of corosolic acid, which can help inhibit post-meal blood sugar spikes. In addition, there are 15 carefully selected auxiliary ingredients, with the most noticeable being prune juice powder. (This seems to be why constipation improves.) These are ingredients that anyone on a diet has heard of at least once. Catechin, Corosolic acid, haha. In the case of catechin, it not only helps reduce body fat but also aids in antioxidant activity and cholesterol improvement, so it is definitely a beneficial ingredient for the body. I'm worried because my good cholesterol level is too low and my bad cholesterol level is higher than the standard range. I wonder if it has been somewhat regulated. As I age and keep developing abdominal obesity, I think I need to always pay attention to my cholesterol levels. Furthermore, the Cutslin for Diet is part of the 'Food Traceability Management System,' which records and manages traceability information at each stage from manufacturing and processing to sales, providing it to consumers, which makes it even more trustworthy. I started eating from June 10th, and now I am exactly three weeks into it. I lost about 1.5kg, but honestly, it's not really dramatic in terms of weight... But I eat three meals a day regularly~~ sometimes dine out as well, maintaining my daily life as usual, and that's how I managed to lose weight... It has its own meaning to me. This is a photo I took this morning when I arrived at work and quickly ate. I tried to pay attention to my diet, but I still ate hamburgers and samgyetang~~ I think I also ate rice normally and properly... I had been suffering from gastritis and enteritis continuously before taking Cutslinpo. Since taking Cutslinpo, I have been suffering from gastritis and enteritis for almost a week. Of course, I also took the medication prescribed at the hospital, but now my symptoms are gradually improving. Thanks to hospital medicine + Cutslinpo, bowel movements have become more active and symptoms seem to have slightly improved. I felt similar when taking other diet supplements as well, so it seems that supplements tend to have the function of stimulating bowel movements. When I took other products, I felt some stomach pain, but with Cutslin for Diet, there was no stomach pain, and sometimes I heard gurgling sounds in my stomach, which made me feel that my digestion has improved. My stomach is quite lazy and doesn't usually signal hunger well, but after taking Cutslin for Diet, I feel a sharp hunger exactly at mealtime, which seems to have greatly helped my digestive function. There are some photos I took diligently while challenging myself. ^^ The swelling in my hand and leg, which had been severe continuously, has also somewhat returned to normal~~ These days, I am maintaining around 50.1kg well, haha. I ate a bowl of blood sausage soup yesterday, so this morning I weigh 50.5 kg again. Oh dear~ I was too lax, trusting the supplement's power!!! I need to get my act together again~ For those who think that exercise and diet alone are not enough, I think it would be good to try Cut Silin Poda Diet as well~~
프카쟁이24.07.02Views 161Likes 4 Exercise and diet combined: tips and tricks haha[7]
Diet is important, but I realize that I really can't do without exercise. I consistently try to walk more than 10,000 steps in my daily life. Using the Cashdoc app is a win-win ^^ And I also do an additional thirty minutes of other exercises besides walking. Because of high-intensity exercise, my heart rate often exceeds 180. Engaging in such high-intensity workouts makes it anaerobic, which helps preserve muscle strength and aids in dieting. Doing at least one intense workout is not difficult for dieting and seems to be a very helpful tip. ^^ Health and swimming are exercises I do comfortably.
j24.07.01Views 99Likes 3 (Diet Tips) 🍽️ Preparing a healthy meal plan and 💪 increasing basal metabolic rate through strength training[11]
(Diet Tips) 🍽️ Preparing a healthy meal plan and 💪 increasing basal metabolic rate through strength training First and foremost, the ultimate goal of dieting is to live a healthy life. A short-term diet that involves losing weight and then regaining it repeatedly sends a clear warning signal to my health. During the aging process, changes in body shape occur, and a rapid increase in abdominal fat can lead to complications such as various types of diabetes, hyperlipidemia, and hypertension. Middle age tends to gain weight easily, especially with fat accumulating in the central area, making the body heavy from the upper abdomen to the lower abdomen, resembling a tube. This heaviness can lead to a vicious cycle of weakness, pain, and inability to move. Fasting is strictly prohibited in lifelong dieting. Eating once a day can cause yo-yo effects, harm health, and be dangerous. Losing muscle and bone density through fasting diets makes it very difficult to regain them later. It is said that women in menopause, whose female hormone levels decrease, experience about a 30% reduction in bone density over ten years. Because the secretion of female hormones, which helps maintain consistent bone density, decreases. As you age, your basal metabolic rate decreases, muscle mass diminishes, and visceral fat increases, so it is advisable to consume 200-300 kcal less daily than when you were young, include high-quality proteins such as lean meat, fish, and eggs, and increase your usual physical activity to at least 10,000 steps a day. Excessive dieting can lead to nutritional deficiencies, which not only cause weight loss but also may result in osteoporosis, a side effect of dieting. I believe that maintaining a proper eating habit is the most important way to prevent this. Since abdominal obesity is caused by the food I put into my body, it is better to compose a diet with healthy foods rather than delicious foods. First, I believe the key to a lifelong healthy diet is following the advice of health professionals by setting predictable meal times and eating regular, moderate, and quality foods healthily. (Delicious food ❌ vs. Eating healthy food ✅) To stay healthy and pain-free, you should plan for lifelong health by maintaining a good diet that keeps you from feeling hungry, practicing a sustainable "healthy diet," and enjoying "well-eating dieting." This is an example of a bad case where someone skips meals from the morning and then consumes excessive calories in one dinner, such as going to a buffet or a popular restaurant in the evening. To accept and properly process food, the body needs high-quality calories at regular meal times. Consuming excessive amounts in one meal can lead to fat accumulation and may cause digestive problems. 👩⚕️ Tips you want to know (Order of healthy eating) Eating rice with kimchi, soybean paste stew, fermented seafood, salty preserved foods, and carbohydrate-focused eating habits are the basic dietary patterns in our country, but if accumulated, they can become a cause of stomach cancer. Eating very spicy and very salty foods may be tasty, but they are not good for your hidden stomach health. It is also a cause of swelling. 🔆🍽️ The correct order of meals Eat vegetables and fruits first, then protein, and finally carbohydrates. I focus on eating slowly enough during mealtime. 🔆And encourage movement after meals Instead of sitting right down to eat dessert, lying down, and watching TV, please take a leisurely walk or do light movements after meals. Maintaining fasting periods (intermittent fasting) The upper body, which works hard for a lifetime, needs to rest and be given time to recover. I maintain a 14-hour fasting period, and when I develop a regular fasting habit, my hunger disappears. Apart from a regular eating rhythm, the craving for food itself disappears. When your mouth feels bored, brush your teeth after a meal, and when you're hungry, have an extra glass of water. Snacks include nutritious options such as vegetables, fruits, nuts, anchovies, milk, low-sugar Greek yogurt, and other nutrient-rich snacks. Eat plenty of vegetables such as paprika, cucumber, and lettuce, and among fruits, it is better to choose those with low sugar content like cherry tomatoes, grape tomatoes, and blueberries. Eating small amounts of fruit is best limited to the afternoon hours rather than after meals. Nuts such as walnuts and almonds are rich in protein and unsaturated fatty acids, so it is good to consume them in small amounts. Preparing healthy ingredients in advance allows you to easily enjoy healthy meals. Second, ✔️Increase basal metabolic rate through strength training Basal metabolic rate is the amount of energy consumed automatically in a day without movement. Basal metabolic rate peaks at ages 20 to 30 in a person's life and decreases by about 1% each year starting from age 30. Eat healthily and move a lot in your daily life next 💪 Enjoy healthy exercise app technology. Walking 10,000 steps / climbing stairs / doing planks / running crew / cash home training / and many health challenges through apps. You can enjoy exercising by waking up, doing light stretching with Cash Home Training, walking 10,000 steps a day, climbing stairs, doing planks, doing home workouts again in the evening, and walking after meals. I hope that by exercising regularly in daily life and maintaining a healthy, balanced diet, I can enjoy lifelong dieting in a healthy and joyful way. 💪Health is happiness.👩⚕️
JN24.07.01Views 139Likes 6 I am dieting with healthy eating and exercise~[21]
Fasting diets actually harm your health!!! I try to eat healthily and exercise. I am consistently practicing having at least one healthy meal a day. Even when eating salad, do not pour sauce; just enjoy the vegetables and fruits. I am enjoying it with sweetness. Adding sauce increases both calories and sugar levels. They will probably go up. And I also make sure to eat thick Greek yogurt. Greek yogurt also helps lower blood pressure. Promoting digestive health, weight loss, suitable for people sensitive to dairy products It is possible. Proteins are better eaten steamed with vegetables than grilled. You can consume leaner, healthier meat with the excess fat removed. I always walk ten thousand steps a day, rain or snow. I'm doing a healthy diet through meal planning and exercise. I will continue to practice diligently from now on~~
땡땡이 24.06.28Views 89Likes 7 Diet stepper exercise[1]
I have a stepper at home. I consistently exercise with a stepper at home. There is nothing more convenient and good than a stepper when it's hard to exercise outdoors. Even after just 20-30 minutes, I start sweating profusely haha It also helps with dieting. Let's take care of exercise through healthy dieting.
HEE24.06.27Views 76Likes 1 Diet running exercise[7]
The photo is a picture of your smartwatch. I'm not particularly diligent about dieting, but I do consistently run. There seems to be nothing more effective for dieting than running. I think it's one of the exercise methods with many advantages, such as sweating, working out, and clearing the mind. These days, the weather is hot, making it difficult, but I still plan to try consistently.
이재복24.06.27Views 88Likes 3 Dietary dumbbell exercise[5]
I regularly exercise with dumbbells, and it's really good for dieting. Using dumbbell exercises is good for a health-oriented diet rather than a weight-loss diet. These are dumbbells that can be easily purchased at Daiso. The weight of what I have is 2kg. It's convenient because I can exercise easily at home. I recommend dumbbell exercises!
AA24.06.26Views 67Likes 3 Eat Greek yogurt 'at this time' for proper bowel movement and effective dieting.[2]
High protein content helps maintain a feeling of fullness for a longer time. Eating Greek yogurt can help maintain a feeling of fullness for a longer period, making it effective for dieting. Greek yogurt contains a high amount of protein and fat, which are digested more slowly than carbohydrates. Additionally, because the feeling of fullness lasts longer, people tend to eat less than usual. Regular yogurt has fewer calories, but the feeling of fullness disappears quickly, which can further stimulate appetite. Greek yogurt is also effective in controlling blood sugar levels. Greek yogurt is rich in protein and low in carbohydrates, so blood sugar rises slowly. When there are many carbohydrates, they are quickly absorbed into the body, raising blood sugar levels and promoting insulin secretion. Insulin is used for energy and stores the remaining carbohydrates as body fat. There is also a study from Harvard University in the United States showing that a group consuming a high-protein meal including Greek yogurt experienced a greater reduction in body fat compared to a group consuming a low-protein meal. You should take it after breakfast or lunch. Greek yogurt is best consumed when the stomach's acidity is low, such as after breakfast or lunch. On an empty stomach, the secretion of gastric juice increases, raising the stomach's acidity. If you eat Greek yogurt at this time, the probiotics in the yogurt may be destroyed before reaching the intestines. If you want to eat Greek yogurt in the morning, you should drink at least a glass of water beforehand. Eating Greek yogurt before bed is not recommended because it can stimulate stomach activity throughout the night and interfere with restful sleep. Consume about one cup of blueberries. To effectively benefit from dieting with Greek yogurt, choose products that are low in sugar and high in probiotics. The sugar content in yogurt should not exceed 10g per 100cc. Probiotics are typically present at about 100 million bacteria per gram in regular fermented milk. Since Greek yogurt generally contains over 1.8 billion bacteria per gram, it is advisable to check and consume accordingly. Topping Greek yogurt with various fruits such as blueberries allows you to supplement a variety of vitamins and minerals. Blueberries are one of the "Top 10 Superfoods in the World" selected by Time magazine in the United States and contain powerful antioxidants such as anthocyanins, polyphenols, and beta-carotene. Additionally, pairing yogurt with bananas and nuts offers a diverse texture and flavor experience all at once.
박효정24.06.26Views 141Likes 2 [Jangsu-wang's Diet Tips] Consistently exercising on an empty stomach in the morning[12]
Walking 10,000 steps has now become a habit, and I am doing it steadily. As the weather gets warmer, it has become very difficult to do 10,000 steps at once, so I looked for a method and decided to walk 3,000 steps on an empty stomach in the cool morning, and the rest after sunset in the evening. Fasting exercise is known to be effective for weight loss because, due to a lack of carbohydrates, the body uses fat as energy. I haven't been doing it for long, but I have already lost 1kg, so I plan to continue consistently. Morning fasting exercise should be of moderate intensity within an hour. High-intensity exercise can actually lead to muscle loss. Let's all have a healthy diet!
안레몬24.06.26Views 65Likes 5 Exercise and diet are important for weight loss.[5]
I decided to lose weight for my health. I started walking 10,000 steps every morning and made sure to walk at least 10,000 steps about five days a week. But after reading an article that walking too much can also be a strain, I set a goal to walk regularly, not necessarily 10,000 steps, and engaged in walking exercise. Exercise is important, but diet cannot be ignored, so I have long been eating fruit, boiled eggs, and almonds for breakfast once a day. Above all, I significantly reduced my carbohydrate intake, and my weight visibly decreased.
뷰리플24.06.25Views 85Likes 3 Doing stair exercises with a stepper for dieting^^[9]
I am steadily dieting for my health. Since I am getting older, I am trying to lose weight gradually by changing my lifestyle habits rather than doing a short-term diet. Of course, diet and exercise are important. Because I need to manage my sugar intake, I eat at regular times, and after meals, I either go for a walk or do stair exercises at home with a stepper. I’ve noticed that many people are using the stepper in the picture these days. Doing stair exercises with your feet and incorporating arm exercises with a band can enhance the workout effect and help with dieting.^^
캐시닥이요24.06.25Views 146Likes 5 This is a strength exercise good for dieting.[9]
As expected, dieting just by starving yourself will fail. So, I do brisk walking for more than 30 minutes every morning as aerobic exercise and perform strength training for about 2 hours. Aerobic exercise reduces body fat, but to eliminate yo-yo effects, anaerobic exercise is necessary. Anaerobic exercise increases muscle mass, which raises basal metabolic rate, leading to higher energy expenditure. So, it changes to a body type that gains less weight.
꿈굽는사람24.06.25Views 75Likes 4 Post-fasting workout 🫑 Green chili and 💪 chicken breast, soft tofu, and egg soup (🌶️ Benefits of green chili and diet)[10]
Post-fasting workout 🫑 Green chili and 💪 chicken breast, soft tofu, and egg soup (🌶️ Benefits of green chili and diet) On hot days, I feel lethargic due to a sore throat. So I can't eat the salad cold, and today I also topped it, but for myself, I made a hearty soft tofu and egg soup with chicken breast. Since I didn't eat carbohydrates in the morning, I fill up with protein. Since vegetables are lacking, recharge your vitamin C with green chili peppers. Okra pepper containing vitamin C-rich and capsaicin, which also helps with dieting!! Cucumber peppers are said to help with dieting when eaten on an empty stomach, more so than spicy peppers. People who prefer spicy, hot foods are reported to have a higher tendency toward obesity than those who prefer greasy foods. In the case of chili peppers, the dehydrocapsiate component is said to promote fat burning and increase energy expenditure. Benefits of green chili peppers Rich in vitamin C to boost immunity and help with colds, it also contains abundant carotene, vitamin E, potassium, and dietary fiber, which can help with headaches, toothaches, beriberi, sterilization, antioxidant effects, anticancer effects, and also aid in fat burning. I also prepared a meal for my son. 🌶️ Benefits of green chili peppers and dieting Please read it. https://naver.me/FCBn66bV
JN24.06.24Views 184Likes 2 What should I do about chronic fatigue and pain that don't improve even with dieting and strength training?[19]
Is life a lifelong journey of dieting...? I don't know what's wrong or why it's not working effectively. [if !supportEmptyParas] [endif] It's been almost four months since I completely stopped exercising and lived almost passively, but I realized the seriousness of the situation and have been doing Pilates for two months now. I've been making sure to walk about ten thousand steps a day (not walking vigorously... my knees aren't in good condition, so I walk casually...). I haven't completely quit drinking, but these days I don't drink much, and I don't meet up with friends often because I tend to binge eat when I do, so I haven't been binge eating or drinking. I am controlling my diet at home as well, almost excluding high-calorie foods and eating a lot of vegetables like tomatoes, lettuce, and kimchi... Maybe my stomach has shrunk, so I can't eat much food;; Thanks to the vegetables, my intake hasn't increased, but my bowel movements have increased, and I am monitoring it regularly. Previously, her bowel movements were so infrequent that she only had them once every 3 to 4 days. [if !supportEmptyParas] I'm really upset about the InBody results I got after just one month. I lost about 1 kilogram of weight, and it seems that the entire kilogram was lost as muscle. The body fat index has increased by only 0.2% in the world;;;;;;; Is the visceral fat getting worse gradually? Keep lying! Lying!! I can't believe this is happening. Last summer... the future is April 2024 This is the result from this morning~~~ I lost 1.7kg, but body fat increased.. My muscle mass was already low, and it decreased even more;; I also had a good breakfast and wore jeans, so~ the actual weight is actually 51 kilograms. How many kilograms is the real body weight? Your weight can drop to as low as 50.8 kg depending on whether you eat dinner the night before or not. Since my mom doesn't eat meat at home, I used to meet friends for meals to at least eat some meat, but these days I don't dine out much either, so I'm worried about lacking protein and not building muscle, so I even deliberately bought and am taking this protein supplement. I do challenging 50-minute Pilates core muscle exercises and also cycle for 30 minutes each. I'm not doing it diligently at home, but I'm doing a little stretching... Of course, I know my exercise routine is lacking~~ I should be doing it more diligently, but to make excuses, since I have a severe herniated disc, I worry about injuring myself if I stretch alone at home, so exercising isn't easy either. I'm always tired and exhausted even without doing anything special, so I can't move much outside of working hours and commuting. After menopause, I really wonder why I feel so tired and sleepy;;; I end up lying down almost like a corpse on weekends.. If I make up my mind and go out even for a day, I feel so exhausted the next day that I find it really hard to move, to the point of feeling physically painful. I can't even take a 50-minute Pilates class properly because of knee pain, neck pain, and back pain, so I can't push myself hard during the class... If the pain becomes severe while doing it, try lowering the level slightly by switching to a different movement... Recently, I suddenly developed a severe headache again because something else went wrong, and the headache hasn't gone away until now... At this point, it's not so much about dieting or building muscle... I think what's more important is getting a medical check-up and starting proper treatment... What is wrong with my body? As a result, the more weight you carry, the more severe the pain from disc and knee issues due to the load, so you can't avoid dieting. However, even with some weight loss through exercise and diet control, muscle mass decreases and body fat increases, which really dampens my motivation. What kind of diet should I follow to reduce body fat and increase muscle mass~ and escape from this exhausting painful sensation? Someone told me. I really don't know why I gain weight... but it turns out there's a reason why everyone gains weight... They eat even more where they can't see and hardly move at all... I also know the two most important causes of my weight gain that I haven't been able to fix... I don't know if it's because I'm tired, but I sleep so much... I sleep so deeply that I could be called Snorlax. It's a weekday, so I have to work, and I can't take a nap, but it's the average amount of sleep... I really sleep a lot on weekends... Even if I nap during the day, I get sleepy as soon as night comes and can't hold out. People who can't sleep might envy even that, but I keep feeling sleepy, so I'm very tired and exhausted... If I try to stay awake without sleeping, I become so tired that it's hard to work on weekdays. And lately, I've been craving really salty foods... I'm trying not to eat salty foods, but my body seems to be craving sodium too much... I've been craving kimchi more and more since the beginning of this year. I try not to eat, but I think I eat a bit more salty than others... As a result, swelling in my body continues to persist. Even if daily life becomes a bit more tiring, can reducing sleep and moving more somehow build stamina, which in turn reduces sleep and allows for better exercise? Enduring that difficult time will surely lead to better results, right? I'm really feeling extremely down...;; Everyone is working hard to stay healthy and maintain a slim figure... Since I have a different body, I have no choice but to work several times harder than others just to become somewhat similar to them... It's really hard on my heart.
프카쟁이24.05.20Views 536Likes 6 Diet review! When I do exercise like this, I lose weight amazingly fast.[6]
Diet review! When I do exercise like this, I lose weight amazingly fast. Today, I am practicing for three months to lose 10kg. I am going to introduce a successful diet exercise method. I also looked up diet reviews and followed what others did! It's not a workout method I developed myself, but since I learned it, I think you can just follow along! At first, it was difficult to keep up with regular exercise. So, I started by walking briskly for 30 minutes every day. It was a short 30 minutes, but walking quickly is the key point! I was able to sweat it out and exercise enough to fill my lungs to the brim. In a month, I added simple strength exercises to my walking routine. I repeated 10 sets of 10 to 15 repetitions of movements like squats, lunges, and planks. At first, it was difficult, but as my muscles grew stronger, I was able to do it more and more easily. I listened to my favorite music while exercising to prevent boredom. Listening to music while exercising made time pass quickly and allowed me to enjoy my workout even more. And when I looked up reviews about dieting, they always told me not to do it alone. I thought it would be good to have someone to do it with, you know? So I also brought along someone to help each other out! And now I'm writing a review of my diet, haha. I always made sure to stretch after exercising. Stretching helps to loosen muscle tightness, and It helped prevent muscle soreness the next day. I consistently did this for three months, and I lost 10kg in three months!! Of course... I ate a low-carbohydrate diet. It's just a simple diet review, but I hope you find it helpful after reading it, haha.
간식킬러24.05.02Views 185Likes 1
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