Lose weight this way! Nutritionist helps you understand calories

Coach Mackerel and nutritionist Kim Eun-mi tell you about weight loss

Are you also always making excuses to avoid things like "no time to exercise" or "too many dinners and parties, unable to adjust my diet"? Most working men are busy with work, have irregular meals, often eat out, and drink alcohol, which leads to unbalanced nutrition and reduced activity, causing gradual muscle loss and even accumulation of abdominal fat.

Abdominal obesity is one of the indicators of metabolic syndrome and is also a warning sign of chronic diseases such as hypertension and diabetes. Therefore, it is absolutely necessary for adult men to reduce abdominal fat. If you are taking medication for high blood pressure, diabetes, or hyperlipidemia, you must be extra careful. If one uses the excuse of not having time to exercise and chooses to take medication to improve symptoms, this may lead to kidney failure in the long run (a side effect of renin inhibitors in hypertension drugs) and subsequent loss of male virility. If diabetic patients do not regulate their blood sugar and blindly increase the dosage of medication, it may lead to loss of pancreatic function. Please don't forget that losing weight and slimming down your belly is not just for health, it's also an effort to maintain your masculinity.

Nutritionist Kim Eun-mi holds a master's degree in nutrition education from Kyung Hee University and is also a nutrition education expert. She serves as a nutrition consultant and education program planner for hospital patients, office workers, and fitness centers. I believe that healthy weight loss lies in changing your lifestyle habits, that is, starting with small changes in your life. We are committed to promoting correct nutritional knowledge rather than weight loss knowledge. She is in charge of the "42 Days Diet program", a 1:1 personalized weight loss plan, which is carried out through the mobile application (App) "Slimming Coach". Participants changed their lifestyle habits in 42 days (6 weeks) and lost an average of 6kg of body fat, with significant results.

Step 1. Understand calorie balance

Losing weight is like traveling, always with excitement and planning the destination. If the plan is good, you can reach your destination quickly and go on your desired journey; if the plan is poor, you may reach your destination later, or end up at a different place, or even return to the starting point and have to start all over again.

If you are traveling by car, the first thing to do is to check the condition of the car and prepare the items needed for the trip. The same principle applies to losing weight. Before you start, you must first confirm your own condition (eating habits, activity level, food intake preferences, etc.). In addition, during the weight loss period, the body must also obtain the necessary nutrients and energy (carbohydrates, fats, proteins, etc.), just like filling up a car with the gas needed to reach its destination.

In addition, our bodies, like cars, consume energy when they move, such as by regulating body temperature, breathing, blood circulation, etc. to maintain life, and also carry out necessary metabolism and various activities.

In this way, when the energy intake and energy expenditure are balanced, the desired destination (target weight) can be reached. The body's sense of fullness and appetite, as well as the calories affected by various hormones, can also be balanced according to instinct.

Hormones that control hunger and satiety

"I'm so hungry. I'm so hungry." We say this unconsciously every day. But why is it so difficult for people who are trying to lose weight to eat when they are hungry and stop when they are full? Because hunger and fullness are sensed through the brain. Although digestion is carried out by the stomach, the function of controlling hunger and fullness lies in the brain.

The "ghrelin" secreted when the stomach is empty will stimulate the substances that make the brain feel hungry; the "leptin hormone" secreted in large quantities after a meal will activate the nerves that make the brain feel full.

In other words, consuming calories through a healthy diet can quickly stimulate satiety and reduce appetite. However, most processed foods contain high fructose for sweetness (including carbonated drinks, sauces, etc.). Once the human body ingests them, it is difficult to suppress hunger and appetite. These foods are also high in calories, so of course our weight will increase.

※In order for the "leptin hormone" to function normally, you need to walk for 30 minutes a day and do moderate muscle strength training. Once we lose weight, our body's cells become more sensitive to leptin, thus reducing our appetite.

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》