Starting a diet? Try this for two weeks... Watch the fat melt away

Starting a diet? Try this for two weeks... Watch the fat melt away

Reporter Han Hee-jun

Usually, people try to control their meal portions first to lose weight, but there's something more important to do before that to see proper dieting effects. Let's start transforming your body into an 'energy-consuming metabolism' two weeks before reducing your food intake.

 

 A body type that consumes energy is one with a high basal metabolic rate. A high basal metabolic rate is essential for effective dieting, but simply reducing the amount of food intake causes the body's basal metabolic rate to decrease. Eating less rice may temporarily reduce weight, but as the basal metabolic rate drops accordingly, it ultimately becomes harder to lose weight. Side effects such as constipation, indigestion, and fatigue can also occur. This is why it is important to make the body an energy-consuming type even before reducing food intake.

 

 If you build muscle and get good sleep for two weeks before reducing your food intake, you will lose weight more easily even with a slight reduction in your meals afterward.

 

Usually, people try to control their meal portions first to lose weight, but there's something you should do before that to see proper dieting effects. Let's start transforming your body into an 'energy-consuming metabolism' two weeks before reducing your food intake.

 

 The term "energy-consuming body type" refers to a body state with a high basal metabolic rate. A high basal metabolic rate is essential for effective dieting, but simply reducing food intake causes the body's basal metabolic rate to decrease. Eating less may temporarily lead to weight loss, but as the basal metabolic rate drops accordingly, it ultimately makes it harder to lose weight. Side effects such as constipation, indigestion, and fatigue can also occur. This is why it is important to make the body an energy-consuming type even before reducing food intake.

 

 To become a metabolism that consumes energy, it is essential to practice building muscle. Fat burns only 3 kcal per kilogram, but muscle burns 20 kcal per kilogram.

 

The most effective methods for building muscle vary by age group. For those in their teens and twenties, aerobic exercises such as cycling, swimming, and stair climbing that target large muscle groups like the abdomen, back, shoulders, and thighs are helpful. From the 30s onwards, since muscles begin to age, it is advisable to perform strength training exercises such as lifting dumbbells separately. For those over 40, flexibility declines rapidly, making muscle movement less smooth. It is important to combine strength training with sufficient stretching. Exercise sessions of 30 minutes to 1 hour, three times a week, are appropriate.

 

 You must not skip meals at this time. If the fasting period is long, the body tends to store food instead of burning it when it enters the system, which lowers the basal metabolic rate. A diet composed mainly of protein-rich foods helps to burn energy effectively.

 

Good sleep is important, but if you can't sleep well, your basal metabolic rate drops, and your food intake increases by about 20% compared to usual. You should be asleep between 12 and 2 a.m., and it is recommended to sleep a total of 6 to 8 hours a day.

 

 After about two weeks of this effort and adjusting your diet, you will find it easier to lose weight even if you eat just two or three spoonfuls less rice than before.