Eat to get lean in 3 weeks! 3 tips to lose weight the fastest

I can’t lose weight, what’s wrong? If you eat the right way, you can get a "thin physique". Japanese fitness coach Satoshi Ikezawa, who specializes in beauty plans for celebrities and wealthy women, believes that "to lose weight, diet is more important than exercise!" In particular, she recommends the "3-week diet to get a thin physique" recipe from the TW body beauty and slimming rules, allowing everyone to eat easily and lose weight quickly.

Total Workout (TW), a well-known fitness center in Tokyo, provides different weight loss methods based on individual differences for people who are interested in body shaping and weight loss. However, it is emphasized that no matter what the purpose of losing weight is, you must first start with a "diet method".

TW-style body slimming diet code

In "3 Weeks to a Thin Body!" by Satoshi Ikezawa. In her new book, she reveals her essential diet code for slimming down in the Taiwanese way, including the following 3 key points:

1. Choose ingredients or recipes that are high in protein, low in fat, and low in sugar.

2. Keep the daily food intake unchanged, but divide it into 5 meals. Don't let your stomach feel empty, and don't eat too much at one time.

3. In daily life, deliberately move larger muscle groups.

Protein, lipids and carbohydrates are the three major nutrients that are the source of calories in the human body.

Protein

The most important of these is protein. After protein is ingested, it will be broken down into amino acids and then absorbed by the body. It will then be converted into protein again, becoming the main component of the human body's bones, internal organs' muscles, hair, nails, etc., or promoting the operation of metabolism. Protein is different from other nutrients. The human body cannot produce it on its own, so it must be obtained through diet. On the contrary, after the body's muscle and other proteins are broken down, they can be converted into the necessary carbohydrates.

Sugar

In daily life, carbohydrates are the main source of calories. Rice, bread, etc., which are generally regarded as staple foods, are foods rich in "carbohydrates", which are divided into two categories: sugars and dietary fiber. Dietary fiber cannot be digested or absorbed and is simply excreted from the body. After digestion and absorption, carbohydrates are stored in the body's main storage depots and used as energy for daily consumption.

Lipids

The lipids contained in meat fat, fish skin and dairy products containing cream will turn into calories that we do not normally use and are stored in our body's spare storage area, becoming what is generally known as "body fat." The fat that modern people continuously consume will turn into body fat and continue to accumulate in the body.

Eat 5 times a day and eat until you are 60% to 80% full each time

In addition, the TW weight loss method has another effective lifestyle diet developed: there are 24 hours in a day, 8 of which are sleep hours. Set the 3 hours when blood sugar levels fluctuate most stably as a reference point and change the number of meals per day to 5 or more times. That is to say, the daily food intake does not change, but is divided into 5 meals, each meal should be eaten until 60% to 80% full. It is important not to wait too long between meals and to eat when you feel hungry.

If you change to eating 5 or more times a day, your stomach will become smaller and you will feel full more quickly. From the perspective of body beauty and weight loss, diet and lifestyle have been improved.

Burn body fat! Active larger muscle groups

In the human body, larger muscles store more heat than average muscles. In other words, if we move larger muscles, we burn more calories. In daily life, we should keep our larger muscles active, which will naturally and effectively burn body fat.

The larger muscle groups in the body include the quadriceps, latissimus dorsi, pectoralis major, and the four parts below the gluteus maximus, all of which are larger muscles. In daily life, if you "walk", "run", "carry things", "move objects", "run up the stairs" and other actions, because you use these muscles, it will help to achieve the effect of slimming and weight loss.