Why should I lose weight? Because of others' opinions? Obesity treatment is not simply about reducing weight. The most important aspect is preventing cardiovascular diseases, diabetes, and hypertension caused by obesity, as well as slowing the progression of these diseases. It can also reduce snoring, sleep apnea, and joint damage, and slow the progression of degenerative arthritis. Additionally, weight loss can improve mental health issues such as depression.

 

Avoid overly ambitious goals... A 5-10% weight loss over six months is effective.

 

If an obese person reduces about 5% of their body weight through diet control and exercise, they can lower the risk of heart and cerebrovascular diseases. The primary goal of obesity treatment is to reduce about 5-10% of body weight over six months (Data from the Korea Disease Control and Prevention Agency and the Korean Society for the Study of Obesity). Losing weight gradually in this manner allows for relatively better maintenance of the reduced weight. The yo-yo phenomenon, where weight increases again, is less common. If more weight loss is desired, it is recommended to set a target weight during the initial six months, then establish a new target weight over a 1-2 year plan, and continue with diet control and exercise.

Always starving to lose weight?... Exercise must also be combined for lasting effects

 

As people age, there is a tendency for weight to increase more. Due to a decrease in basal metabolic rate, weight and abdominal fat tend to increase further. Therefore, in the long term, even reducing weight by less than 5% or maintaining it can be considered successful. It is also important to maintain the reduced weight and prevent further weight gain. Relying solely on diet control or exercise is difficult to see results. To maintain weight loss, it is necessary to combine diet, exercise, and behavioral changes for more than a year.

 

What is the difference in the purpose of exercise? ... Health vs. weight loss

Physical activity (exercise) is a factor that can accurately predict weight loss and maintenance. A study shows that 90% of people who successfully lost and maintained weight continued with dietary control and physical activity. When exercising for health purposes, 30 minutes of moderate-intensity physical activity (at a conversational level) per day is sufficient. However, to prevent weight regain after weight loss, it is necessary to engage in at least 60 minutes of moderate-intensity physical activity daily.

 

How was your meal... I ate cherry tomatoes, and what was the result?

It is important to reduce calorie intake and portion sizes when eating. In particular, fat intake should be reduced. Breakfast helps reduce hunger, which decreases snacking during the day and aids in weight maintenance. If you feel extremely hungry, exercise efficiency decreases, and people at risk of diabetes (pre-diabetes, etc.) may be at risk of hypoglycemia. Vegetables are low in calories and highly filling, which can compensate for these disadvantages. For example, cherry tomatoes have a low calorie content of 19 kcal per 100g (according to the National Standard Food Composition Table). They also contain a lot of water, which contributes to a feeling of fullness. Additionally, they are rich in antioxidants like lycopene, which helps regulate blood sugar and blood pressure.

 

The importance of protein-rich foods... Fish and boiled eggs are also alternatives.

The reason experts eat chicken breast during dieting is because it is low in fat and high in protein. Since muscle mass can decrease significantly during weight loss, protein intake is important. If chicken breast is unappealing, various fish fillets and boiled eggs are also alternatives. All are rich in protein and contain many healthy nutrients. During dieting, one should also be cautious when adding dressing to vegetables, as some products contain high amounts of sugar or saturated fats. Dieting should be viewed as a long-term process. Impatience is absolutely not allowed. Rushing can lead to weight gain and harm to health.

 

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Just a little more, about 7 kilograms, haha.

I wish I could lose it.

I don't think I've really tried to lose weight before.

Is dieting always a difficult task?