“Winter season, the most suitable season for diet”

 “Winter season, the most suitable season for diet”

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Energy is used by shivering, which makes the body tremble by itself because it is cold

1 hour exercise effect even if exposed to 10 to 15 minutes below 10 degrees

The basics of weight loss are also diet and exercise.

Again this year, we are making a New Year's pledge. The number one priority in New Year's pledge is also diet. Diet experts said, "It is desirable to set a new year's goal as a diet because it is cold in winter and the body temperature falls and the basal metabolism increases." This is because “shivering,” which makes the body tremble by itself when going to a cold place, is maximized, and while using more energy in the body, basic metabolism in winter increases by about 10% compared to summer. There is also a study from the University of Sydney, Australia, that exposing 10 to 15 minutes to a temperature below 15 degrees has the same diet effect as exercising for an hour.

. If you reduce 900㎉ a day, you lose 3.5kg per month

 Obesity in adults over the age of 19 (body mass index (BMI) of 25 or higher) is steadily increasing rather than decreasing. The proportion of obese men from 37.8% in 2014 increased to 42.3% last year, and women also increased from 23.3% to 26.4% during the same period (Disease Management Headquarters).

The number of people who are on a diet like this is increasing, but not many people are successful. In order to succeed in the diet, the biggest rule is to consume less calories than you maintain your weight. But unconditionally, less than usual than a low-calorie diet, but intake in a balanced nutrition.

In theory, if you reduce 150㎉ at each meal, you can lose 1.7kg, if you reduce 200㎉, you can lose 2.3kg, and if you reduce 300㎉, you can lose 3.5kg per month. Lee Ji-won, professor of family medicine at Gangnam Severance Hospital, said, "If you can continuously control the amount of meals, it is good to eat breakfast and lunch in a balanced manner and skip dinner, or consume a glass of milk, boiled egg whites and vegetables."

However, the stress that many people have to cut down on their diet leads to a desire to binge eat. Also, sweet carbohydrates actually relieve stress. When you're under stress, the hormone cortisol increases, which increases your appetite and builds up fat. Therefore, in order to succeed in diet, stress control is essential.

If your appetite suddenly increases, slow food to soothe an empty stomach or eat 80 to 90 percent cacao can help. It is also good to arouse your surroundings with your favorite hobby or exercise. In women, binge eating before and after menstruation can worsen menstrual pain and premenstrual syndrome (PMS).

At a drinking place, it is good to think about the calories of a glass of soju (45mL, 63㎉), a glass of beer (500mL, 185㎉), and a glass of wine (120mL, 84㎉). This is because all other foods eaten with alcohol accumulate as abdominal visceral fat. Jae-young Jang, a professor of gastroenterology at Soonchunhyang University Seoul Hospital, said, "The higher the alcohol content, the higher the calories."

If you can't avoid drinking, eat a light, protein-oriented meal before drinking. Vegetables or small amounts of fruit are appropriate for snacks at a drinking party. It's also good to drink a lot of water and burn calories by talking as much as possible. In fact, even if you reduce the number of seats, you can lose 2-3 kg per month.

. “Diet supplements, not a fundamental cure”

 Drinking 2-3 liters of water a day can also help with weight loss. This is because water stimulates metabolism and breaks down fat. However, carbonated drinks, ionized drinks, vegetable or fruit juices, etc., are sources of refined carbohydrates that can increase weight and have a bad effect on metabolic indicators such as blood sugar and lipids, so they should be drunk with pure water.

Increasing your energy metabolism by exercising consistently is the most effective way to maintain your lost weight along with losing weight. By reducing the daily caloric intake by 300 ㎉, while increasing the amount of exercise to consume more 200-300 ㎉, you can lose weight by 2.3 kilograms per month.

When you lose body fat and increase muscle mass, you can increase your basal metabolism and lose weight to your desired goal. To this end, it is effective to combine aerobic exercise and strength exercise. You should also exercise for 40 minutes or more with a moderate intensity or higher.

The circuit exercise that is repeated with a short break by combining various strength exercises maximizes the effect of decomposing body fat while maintaining muscle strength. If exercise becomes a habit, the basic metabolic rate is higher than that of others even during the rest period without exercise, so even if you eat one or two meals, you can maintain a slim body without gaining weight easily.

In a paper published in the latest issue of the Korean Journal of Health Information and Statistics, Hwi-soo Jeong, a professor of family medicine at Dongguk University Gyeongju Hospital, said, “Analysis of 1,687 adults who participated in the 2015 Centers for Disease Control and Prevention National Health and Nutrition Survey, who tried to lose weight in the past year, was analyzed. The person who consistently practiced aerobic exercise such as mountaineering had a 36% higher probability of losing weight.” Hwang Hee-jin, a professor of family medicine at the International St. Mary's Hospital, said, "However, people who are suffering from sudden health problems in cold weather, such as the elderly or chronically ill, should exercise warm indoors even in winter."

Various dietary supplements that have been released recently play an auxiliary role in increasing metabolism or reducing fat absorption. Professor Lee said, "Diet supplements are not a fundamental treatment for weight loss, and it is difficult to expect the efficacy of obesity drugs." If your appetite and weight are not well controlled even after diet and exercise, stress reduction, and abstaining from drinking, it is recommended to consult a specialist and receive medication if necessary.