[Pitfall] Do you get fat if you don't eat? 7 NG actions and 5 points to lose weight while eating

[Pitfalls] 7 NG actions that make you fat and 5 points to lose weight while eating

While there are various diet methods, I think that there are many people who are on diets that forcefully reduce the amount of food they eat. There are big pitfalls, such as blindly reducing your meals can make you more likely to gain weight later on. This time, I will introduce what you should not eat when you are on a diet and how to lose weight while eating. [See the photos in this article] 7 NG behaviors that make you gain weight and 5 points to lose weight while eating

Does it make you fat? NG eating behavior

I tried to summarize the eating behavior that tends to be a diet failure. How many are you?・I don't have the appetite or time to eat, so I don't always eat breakfast. ・I don't eat rice (carbohydrates) because it's easy to get fat. ・I don't like vegetables, so I don't eat them. I don't eat fat because it's easy for my body to accumulate fat. If you are on a diet, you will not actually lose weight, and you will tend to gain weight instead. Here are some points on why you can't lose weight and what you should be careful about in your diet to lose weight.

Six points for ensuring a successful diet while eating

(1) Knowing the amount of calories you need to take in a day You need to know exactly how many calories you should consume in a day. By doing this, you can know the amount of food you need and prevent overeating. First, calculate your basal metabolic rate. Basal metabolic rate refers to the amount of energy required to sustain life in a non-exercising state. Based on this basal metabolic rate, you can know the daily calorie consumption and the upper limit of calorie intake. Calculation formula for basal metabolic rate (for women aged 18 to 79) (0.0481 x body weight (kg) + 0.0234 x height (cm) - 0.0138 x age - 0.9708) x 1000 ÷ 4.186) *Ministry of Health, Labor and Welfare From "Dietary Reference Intakes (2020 Edition)" Formula for calorie consumption (kcal/day) Basal metabolic rate (kcal/day) x physical activity level and choose according to your own lifestyle. (Level for men and women aged 18 to 64) Level 1 (physical activity level 1.5): People who live mostly in a sitting position Level 2 (physical activity level 1.75): Although they are mostly in a sitting position, they occasionally move their bodies and are light Level 3 (physical activity level 2.0): People who work in a standing position or who actively exercise A 40-year-old woman with a basal metabolic rate of 1,160 (kcal/day) and physical activity level 1 would consume 1,160 x 1.5 = 1,740 (kcal/day). It means that there is Based on this calculated calorie consumption, we will adjust the daily calorie intake by keeping it below the calorie consumption, or by increasing the calorie consumption through exercise.