It is not easy to lose weight by eating lightly! Japanese doctors reveal "15-minute slimming method" to throw 12 kilograms of meat a year

Always make up your mind to lose weight, but always give up because the movement is too difficult to continue? Japanese doctor Umekata Hitsushi, who reduced the weight by 12 kilograms and advocated "eating rice can make you lose weight", pointed out that the reason for many people's failure is to set their goals too high. He emphasized that rather than trying to exercise for an hour every day, it is better to start with a small goal of 15 minutes a day and enjoy the sense of accomplishment of "get something done", which is the key to the sustained exercise habit.

Why is "sports" more important than you think?

Although most people know that weight loss requires controlling diet, according to research by the United States and Germany, the primary reason for weight gain is actually "insufficient exercise" and secondly "excessive heat consumption". In other words, relying on diet alone and adding appropriate exercises can consume body fat more effectively and inhibit binge eating.

American nutritionist Dr. John Mayer once performed his experiments with rats: one group has been running for more than an hour a day, and the other has not been able to move at all. The results showed that mice lacking exercise ate 9% more feed on average, and their weight increased significantly; while mice that were active every day had no changes in their weight even if they were not limited to feed.

This proves that exercise not only consumes calories, but also stabilizes appetite, reduces the possibility of binge eating, and fundamentally helps control weight.

Eating within 40 minutes after exercise can avoid overeating

Many people worry that exercise will increase their appetite, but it is actually a mistake. Because the self-discipline nerve during movement will give the "sympathetic nerve" the upper hand, the human body will secrete hormones that inhibit appetite. This inhibitory effect will last until 30 to 40 minutes after exercise, so it is more difficult to eat during this period.

Doctor Umekata Hitsutoshi suggested: "If you are a person who is prone to eating too much, you might as well eat within 30 to 40 minutes after exercise and use the effects of hormones to control your appetite." Even with healthy rice, eating too much will make you fat, but choosing the right time to eat can achieve twice the result with half the effort.

Do it easily and you can also lose weight! The infinite benefits of suitable sports

The benefits of sports to health are not only one thing to reduce. Even if you just walk quickly or do housework, you can bring many practical effects, including maintaining your ideal weight, strengthening muscles and ties, promoting blood circulation, improving foot coldness and shoulder pain, etc. It can also prevent chronic diseases such as hypertension and diabetes, and improve cardiopulmonary and immune functions. In addition, it can also increase concentration, brain function, and even relieve stress and anxiety, promoting mental health.

And these benefits do not require you to register for the gym or sweat vigorously. As long as you increase the amount of activities in your life, such as getting off the bus and walking one stop early, choosing a staircase, or even opening the cool air sweeper, you can achieve the effect of sports.

Cannot continue to move? Try these methods!

Treat three-day exercise as a success

If you often give up after three days of exercise, don't be discouraged! Dr. Mei Okata suggested: "It doesn't matter if you do it once in three days. If you can repeat this thing ten times in three days, it is also a successful persistence." Rather than being self-responsible, it's better to accept yourself and encourage you: "I have done more than yesterday, so that's better."

Set a "very low" goal to make yourself feel a sense of accomplishment

Many people want to set a high standard of "running 5 kilometers a day" and "going to the gym for an hour" when they start exercising, but this will lead to frustration and easily interruption. Umekara Hitsutori himself also had a teaching: he ran 10 kilometers with a gait, but when he was halfway through the run, he had to walk home. He suggested: "At the beginning, just set the easy goal of "walk 15 minutes a day" and keep feeling the sense of accomplishment of "I did it", which will make you more likely to develop habits."

Find the movement you like and use the App to help yourself continue

Don't like running? Then try dancing, riding, playing badminton and other favorite sports. You can also use sports apps, such as recording calories, setting reminders, and even competing with friends. When you see yourself improving day by day, you will be more motivated to continue.

Losing weight is not only about losing weight, but also about regaining health and confidence

Myomaka reminds that "successful cases" of quickly losing weight on social media should not smear confidence. The real comparison object is "the past self". Doing one more squat today and 30 seconds tomorrow will make progress. If a certain weight loss method is not suitable for you, you don’t have to take care of it, and maybe you just haven’t found the “right method” yet. Losing fat is not the path to being an ascetic, but finding a way of life that you can keep going.