How to Lose Weight

We will now introduce weight loss methods based on modern medicine. By reading this article, you can learn what to do to succeed in losing weight. Also, by understanding how to lose weight, you will become able to avoid being sold expensive products by devious merchants and purchase no more than you require at an appropriate price.

1.A Holistic Picture of Weight Loss

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  1. Meals
    1. Reduce your carbohydrate intake to 70% of normal
    2. Divide your carbohydrate intake over 5 or 6 sittings per day
    3. Instead of carbohydrates with high GI, consume carbohydrates with low GI
    4. Avoid sweets and carbonated drinks
  2. Strength Training
    1. Do squats, back exercises, sit-ups, and push-ups every week.

    ※With slow movements, do weight exercises, 3 sets of approximately 20 reps. Once per day.
    ※Use correct form to avoid injuring yourself. If this is not possible, start with easier exercises.

  3. Aerobic Exercises
    1. Walk 7000-10000 steps per day
    2. Do fun aerobic exercises 3-5 days per week

    ※Exercise 30-60 minutes per day. You may do this in 10 minute increments.

  4. Other
    1. Weigh yourself every morning.
    2. Measure your waist every month.
    3. The goal is to lose 3-5% of your current weight within 3-6 months, then preserve that weight for 6 months-1 year.
    4. If you make friends, it’s harder to become discouraged.

※Don’t take on excessive burdens. Don’t overdo things. If you things get too difficult, consult a hospital which specializes in weight-related treatment.

2. Meals

2-1. Reduce Your Carbohydrate Intake to 70% of Normal

The reason that a person gains fat is that they take in more calories than they need. In other words, one will gain fat under the following conditions.
Calorie Intake> Calories Expended ⇒ Gain Fat

In order to stop gaining fat, you must decrease your calorie intake. The majority of calories are taken from carbohydrates, so you have to decrease your carbohydrate intake.
Calorie Intake Breakdown

However, you must take care not to decrease your calorie intake too much. The reason for this is that, if you do so, your body will change to economize on calories, and when you return to your normal calorie intake, you run the risk of gaining weight again. Accordingly, you should only slightly decrease your carbohydrate intake.
Dieting by merely decreasing the volume of food taken in is no good.

2-2. Divide Your Carbohydrate Intake Over 5 or 6 Sittings per Day

If you restrict your meals, you will feel more hungry. Also, because it takes 30 minutes after you begin eating to feel full, if you eat until you are no longer hungry within a short time frame, such as ten minutes, you run the risk of eating too much. Therefore, you should break up your carbohydrate intake, minimizing the amount you take in during any one sitting. Even if you minimize your carbohydrate intake, your feelings of hunger will subside somewhat 30 minutes after you begin eating.

Also, in exchange for minimizing your intake at a given sitting, you must increase the number of times you eat. By frequently encouraging your satiety center, you will decrease the amount of time that you feel hungry. Accordingly, you must divide your intake of carbohydrates across five or six sittings per day. Consider creating a carbohydrate division plan.
Related Link:Tools For Dividing Carbohydrates

2-3. Instead of carbohydrates with high GI, consume carbohydrates with low GI

Because carbohydrates with high GI (Glycemic Index) easily become fat, make sure to make it a habit to not consume them, and change to carbohydrates with low GI.

2-4. Avoid Sweets or Carbonated Drinks

3. Strength Training

3-1. Do Squats, Back Exercises, Sit-Ups, and Push-Ups Every Week

※With slow movements, do weight exercises, 3 sets of approximately 20 reps. Once per day.
※Use correct form to avoid injuring yourself. If this is not possible, start with easier exercises.

By limiting your food intake, you will lose muscle and become less able to exercise. So, in order to maintain your exercise ability, you must perform strength training. Additionally, increasing muscle will have the effect of tightening your body like a corset. Muscles can be grown easily by lifting heavy things and moving slowly. Consequently, lifting you should use your own body weight to lift heavy loads and move slowly. Also, there are many situations in which improper movements may cause harm to your muscles, joints, and ligaments, which may be detrimental to your weight loss. Be sure to learn the correct form and work with weights that are not too difficult to lift. If you feel that the weight you are using is too heavy, start over from easier exercises. Also, in the process of gaining muscle, muscle fibers will be destroyed, so be sure to take in enough protein to recover properly. If you use protein supplements, you can feel greater effects. Also, for those with enough money, going to a gym is recommended. This will help to increase your motivation.
Related Links:Supplements,Gyms/Free Apps

4. Aerobic Exercises

4-1. Walk 7000-10000 Steps Per Day
4-2. Do Fun Aerobic Exercises 3-5 Days Per Week

※Exercise 30-60 minutes per day. You may do this in 10 minute increments.
Aerobic exercises are effective at burning fat. However, if, theoretically, you were to burn fat only through aerobic exercises, you would need to expend huge amounts and effort to do so. The reason for this is that 1 kilogram of fat contains approximately 7200 kilocalories, meaning that, to burn all of that through jogging, a person who weighed 60 kilograms would have to run for 120 kilometers (taking about 17 hours). Consequently, in order to burn off a little bit of fat each day, you should take the opportunities to walk which habitually appear in the course of your daily life. Also, the effects of aerobic exercise decline over 1-3 days, so, in order to achieve continuous results, you should perform exercise on 3-5 days per week. In order to decrease the likelihood of setbacks, you should choose enjoyable exercises and set up an enjoyable plan.
Related Link:Gyms/Free Apps

5. Other

5-1. Weigh Yourself Every Morning

Even the mere act of weighing oneself can be effective. The reason for this, of course, is that it forces you to be conscious of your weight.

5-2. Measure Your Waist Every Month

The results of your weight loss can be confirmed by measuring your weight or your waistline. Your body fat percentage is difficult to accurately measure, so these are good values for reference.
Related Link:Preparation for Measurement

5-3. The Goal Is To Lose 3-5% Of Your Current Weight Within 3-6 Months, Then Preserve That Weight For 6 Months-1 Year

This is the goal for most people — with some exceptions. Therefore, if your time frame is short, putting an overly-large burden on yourself may make things too difficult. On the other hand, if you choose a too-long time frame, it may become difficult to maintain motivation.
Related Link:Maintaining Motivation

5-4. If You Make Friends, It’s Harder To Become Discouraged

This site will support you in making friends.
Related Link:Let’s Make Friends

※Don’t take on excessive burdens. Don’t overdo things. If you things get too difficult, consult a hospital which specializes in weight-related treatment.
Related Link:Hospitals Specializing In Weight-Related Treatment

6. Supplements

6-1. Fat Intake

You should think about how to minimize fat intake. This is an essential nutrient, so please take in a little of it.

6-2. Protein Intake

You do not need to restrict protein intake. This is because the transformation of protein into energy is slow and ⅓ of it is burned as heat energy during digestion, so it is difficult to turn into fat. If you feel hungry, eat something primarily consisting of chicken meat, beans, and so on.
Related Link:Supplements

6-3. Your Ideal Weight

Statistically, it is hardest to become sick with a BMI of 22. However, this does not necessarily mean that you must continue to lose weight until you hit your ideal weight. Also, the formula for calculating BMI does not include body fat percentage.
Related Link:Let’s Look At Ideal Images

6-4. Breakdown of calories burned

6-5. Weight Fluctuations

60% of your body weight is water. In other words, if you weigh 60 kilograms, 36 kilograms of that is water.Also, every day, your body takes in 2 kilograms of water, and 2 kilograms of water exit it. Therefore, it is easy for your body weight to change by 1 or 2 kilograms. In particular, it will be easy for you to lose 1 or 2 kilograms at the start of your diet, but that will just be water loss, and you will go back to normal when you drink more water. You should concentrate on your daily activities, not going through mood swings over small weight fluctuations.

7. Tools for building habits

Did reading this page help you get a better understanding of weight loss? Even if you are able to understand weight loss right now, in one month, you might have forgotten many of the important things written on this page, and will be going about your life without awareness of those things. This is why, in order for you to be able to review the important things written on this page at any time, and to live your life with constant awareness of those things, we offer a clear document folder that contains a digest of the contents of this page. We sell these at an affordable price. Please use it as a tool to support you throughout your daily life.

You can purchase it here.
Clear document folder details page

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