Basic Theory for Diet Success - Exercise

The first goal for beginners should be to gradually reach 10,000 steps on a pedometer a day. Once you reach this goal, you should include 20-30 minutes of fast walking. For the first 5 minutes, you should walk at your usual pace as a warm-up. Then, you up your pace until the last 5 minutes where you slow down again for a cool down.

If you continue walking at a speed of 80-100 meters a minute (88-109 yards) for 20 minutes, you will burn about 80kcal which is about the same as one egg. If you do the same for 40 minutes, you will consume the energy equivalent to one onigiri (rice ball).

It is import to exercise, but please note that it is difficult to reduce weight by exercise alone. Dieting should be done by:

1. Reducing intake of food
2. Exercies
3. Improving your lifestyle

It is necessary for you to find a reasonable method of walking, one where you don't push yourself too hard but is a bit of a challenge. You should form your own walking method and make it part of your lifestyle. Moreover, if you can keep to about 1500-1800 kcal a day, you can assume your diet is successful.


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Top 7 Ways of Dieting

Japanese internet research shows the top 7 dieting methods:

1. Being mindful with what they eat
2. Reducing the food they eat between meals
3. Reducing portion sizes and the number of meals
4. Jogging and exercising
5. Stretching and muscle exercise
6. Taking diet pills and supplements
7. Taking long baths

Though I do not recommend all of these methods, any of these should work when trying to reduce weight if continued for three months or so. Losing weight is not very difficult; it’s keeping the weight off that’s hard.

Reducing the amount we eat leads to lower calorie intake. As a result, we are sure to lose weight. Be careful not to eat less than your basal metabolic rate otherwise you may hurt your body. Another issue is that if, once you lose your desired weight, you return to your previous eating habits, you will likely gain rebound weight. When you lose weight, you will lose fat and muscle, especially if you are not exercising. When you gain rebound weight, you only gain back the fat. This is the serious point.

If you continue a cycle of losing and gaining weight, or yo-yo diet, your body will end up with an increasing body fat percentage. There is only one way to diet without gaining rebound weight. That is to learn the correct theories to dieting healthy so that you can make proper lifestyle changes. Dieting the healthy way, which includes aerobic and resistance exercises, can help you prevent weight rebound.

If you really want to learn the healthy way to diet, you should first understand the following:

1. Your personal basal metabolic rate
2. How much energy you use and how much you take in
3. The metabolic system

Please feel free to contact us if you wish to gain more knowledge on how to diet correctly and healthily.