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

When you diet by blindly restricting carbohydrates and exercising excessively, the yo-yo effect will follow.

This is a very well-known fact.

I always tell my husband that he needs to increase his basal metabolic rate.

This article shows that what I said is very true.

Increase my body's energy consumption constitution.

This means, in other words, to increase your basal metabolic rate.

When dieting, increasing your basal metabolic rate helps create a body that loses weight more effectively, making the process easier.

Sharing the article content.

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 onward, 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.