I know that many people who live rush. May be busy all the time 24 hours X 7 days but if you intended. Finding the time to do so as well.
Firstly, you may have to break the rules "all or none" before I left. Because this is an obstacle to the success of your weight loss here. Many people know me as "Walking is good for health," but I have no idea. "I do not always like."
I have to study that. Walking regularly for a period of 10 minutes every day is better than walking 30 minutes per day in the first week and then do not. Regularly, even if only a little. Would it be more effective to stop it.
Take a look when you go back home to see it. If you work your way up the stairs to the 20th floor or the first floor 2-3, try parking a distance away from your office, you can go to find out how to increase your fitness shows.
Secondly, the planning of the exercise is to "do" the same as brushing your teeth. Look, I sleep with. There is not enough time to do it. I do not have time. In healthcare. You need water, food, and exercise it. Depending on the target. You can walk just 10 minutes a day, or more than one hour, no matter how busy you are, if you prioritize the "must do".
I make a note of it. When you are walking exercise. How long are you planning 10 minutes in the morning. During a run. Parking a little further away. Walking up the stairs to the first leg 2-3 at home, you can walk for 10 minutes.
Third, it is possible to set a goal. If you have a target. You will need to plan and practice towards that goal.
If you are starting. The target distance for 2 weeks, 4 weeks and 6 weeks post.
Walking is one of my sport. Start easy. Suitable for beginners. Harm and fewer. Overdo it, because if you start from scratch. You just do not see it. So I went. For beginners. It allows you to stick to it for longer than most.
If you've ever seen on television in a shopping list. Ah Haa I've seen sales exercises that strengthen the abdominal ad. Speed up metabolism weight loss exercise equipment, but these are actually real or if it's just like the ads do not have any equipment.
To lose weight. You need to build muscle to speed up metabolism. The idea is to change your workout frequently in order to build muscle mass, the more it is true or not.
This idea comes from the bodybuilding magazines. Some magazines wrote that should change the type of exercise to "muscle confusion" is to build more muscle mass (Weider muscle Confusion Principle) is actually the case or not.
In fact, muscle tissue contraction and relaxation are the order of the brain and nervous system. By the muscle itself, no brain, so it can not be the cause. "Muscle confusion" is.
One reason to have to change the type of exercise is to reduce the monotony and boredom. But at the same time, it should not change the type of exercise too often.
When you exercise at a moderate one. I will have to adapt and build more muscle so that when you have to change the type of exercise it.
Increased muscle mass will increase very little after the start of the new exercise types.
If you change your workout every month. No body will be able to increase muscle mass. Because the muscles do not have the opportunity to enter into a learning curve. When you change the type of exercise.
Muscle mass is increased by the nature of the adjustment that.
When you weigh up how certain diseases should also contribute to weight increase.
If you get energy from food than you use to. Of activities during the day. That is why it. There are certain diseases that cause weight as well.
Sleep deprivation conditions: If you sleep late, it causes the weight up. Another factor is added. After the meal itself. If your lack of sleep can affect your hormones or chemicals in my body. That will make you hungry the next day.
Stress: Your body makes a hormone called cortisol in it and it makes you hungry. That is why it is even more stressful for some people to eat as much. And typically eaten between meals is often a stressful, high energy foods such as sweets here.
Medicines used to treat depression: occurs about 25% of the drug in this group. If you are taking medication, consult a physician group preserve it. But some of them happen because Depression is not the same appetite. Enough to treat the symptoms of depression improved. The food was good, it was not me.
The drug and steroid: dose of steroids such as prednisolone (New York Association Brad Malone) is a drug that is not on weight. And eat more food. Depending on the amount you eat and the amount of time eating. Some people may have accumulated fat as you can. Especially the face, neck and stomach it.
Other medications that can cause weight gain: There are several species that drugs that cause weight gain, such as AEDs medication diabetes medication to control blood pressure. The doctor who treated me. As an alternative for the treatment or not.
Low thyroid hormone status: If the thyroid gland. Shaped like a butterfly in front of the neck. Hormone is not enough. I will make you feel weak I have weight. Therefore, the treatment of low thyroid, it will help with my weight.
Menopause: hormones decline, not because of it. But as the age increases. Decreased muscle mass. The consumption of energy is reduced. So exercise. Behavior modification, so if I'm pregnant.
Phishing Protection syndrome (Cushing's Syndrome): A disease in which the body creates too much of the hormone cortisol. And weight increase. Furthermore Resulting in the use of steroids for a long time. And also occurs in the adrenal glands produce hormones too. Tend to accumulate fat in the face, neck and upper back than on the other.
Disease, PCOS (Polycystic Ovary Syndrome) name Thailand in cystic ovarian syndrome. Occurs in reproductive age females it. Arising from the ovary, the female sex hormone testosterone instead. Period and affects the skin and has a mustache and be patient, it weighs on risk of diabetes.
To stop smoking. On average, people who quit smoking are usually a little more weight. It will stop you from nicotine intake. So when you stop. I eat a lot more. The nicotine and the taste buds have been less When you stop smoking, it makes it even more delicious to eat. Weight is up.
If you gain weight.
1. Unless you use regularly. I decided to stop taking it. Consult a physician before treatment. The drug may be administered in the treatment of your disease.
2. I compare with others who use the same to you. Side effects did not occur in people who use it. If the drug is causing your weight. It does not mean that you or I would use it all up weight. So seek medical treatment.
3. Consult a doctor who will treat me. About alternative medications that have fewer side effects than that.
4. A weight reduction of metabolic rate. A disease that has a lower metabolic rate. The more energy you use. Walking up the stairs. Instead of using the elevator. I use the bike instead of the car.
Believe you still have time left over 10 minutes each day.
For walking. There are many ways that you can not walk long distances, such as walking up the stairs instead of the elevator. I went shopping.
And if you go to visit a friend at home. I recommend walking around the house. Instead of sitting at home.
Walking for weight loss, it is a form of it. As an exercise to the compression of the heart rate up for a period of time. Apart from this, the health of the lungs and the heart Better. Help with my weight stable.
The exercise helps with my depression.
Apart from these, he also keeps bones strong. It is an exercise to get the weight of the body. Reduce the chance of osteoporosis and fractures it.
Walking is the easiest exercise it. It can also be integrated with the activities of daily living. Exercise you can even "no".
Walking with a friend Walk with the dog.
And if you do so. You can set the date and time for your walk by. Or the number of steps (Pedometer) on one machine for under a hundred Baht I will let you know how far you can walk to.
- Instead of watching television at home. To walk around the house.
- In office just to walk around the office.
- And if so, if you are to where distance is not far. I recommend walking to it.
- Parking a little further to walk 2-3 blocks.
Do not forget your safety too.
- The way it should be safe. Try to avoid walking near the drain left open. Or potholes. You may have injured it.
- Carry a cell phone. For emergencies.
- To wear shoes and socks. Prevent injury.
- A walk in the sidewalk. Or for a walk. Do not walk on the street with the car running.
- Drink a lot of water before, during and after my walk. I suggest you carry a water bottle with me....
If you are very heavy. Knee pain and even walking is also a limitation. How to start exercising.
If you lose weight, at least 5-10% of initial body weight. It will be very useful to me.
But if you find that you have lost so much weight restrictions on the exercise and what it is ...
Although it is possible to lose weight by learning to eat alone. But the study found that people who exercise regularly have better weight control.
It is important that you choose a business program that helps you lose weight. You do not need to run a marathon in order to lose weight. In the beginning, you may need to slow it.
Let's say if you weigh 100 kg, walking or running may be limited. You have a chance to hurt him during the exercise.
You have a choice it is. Exercise such as walking in the water in the swimming pool. It is one way. But if you do not have swimming pools. There is also another option. Lifting weights to build muscle in the beginning, it was something I could do.
To build muscle is no limit on the weight of 100 kg or more. There are no restrictions as any other economic. If you do not have the money to buy a dumbbell. You can use a 1.5 liter bottle of water instead of a dumbbell with sand.
Building muscle can help accelerate the metabolism in the long run. Even in people who are overweight, walking is still limited. It can reduce the fat by building muscles how to get it.
Although the creation of a single muscle. You may be seeing the results soon. But it is also superior to the control diet without exercising it.
When you are losing weight. I have a sore knee. You can exercise your option to go with it.
1. Give you an idea if you do not believe in themselves. Gradually made gradually. The cumulative results later. 2. Target as possible. You might start by walking 15 minutes a day, then gradually. You can do more than that, you will start to overdo it. 3. Give more movement. Incorporate exercise into their daily lives as if you're waiting for someone. You can not exercise like walking or walking up the stairs to the first floor, 2-3 to take the elevator up to the 7th floor.
4.You may use a pedometer to measure the distance that you have to walk a few steps per day. And try to walk a lot more. Five. Schedule for 10-15 minutes a day for exercise. 6. A physician before starting an exercise program. To check that you are limited in what exercise. 7. A change with exercise. It's not boring. Eight. Listening to music during exercise. It's not boring. 9. A supportive friend. Tell your friends that you will lose weight. Part of the food that we eat, it's up to my friends as well. 10th. Record the foods you eat each day. And what can you take to find a mentor as a nutritionist.
We just need to burn more energy to lose weight to 1 kg?
Fat cells are not just fat alone is responsible for it. But also in the creation of hormones to control metabolism and the hormones that control your hunger mechanism - full of body.
In people who are obese often have problems with sleep, including snoring and sleep apnea at night conditions. The risk of heart disease, stroke and diabetes.
In general, we tend to use the body mass index to assess obesity. Which is calculated from
BMI = weight in kilograms / (height in meters) squared.
- In Thailand usually have a BMI between 18.5 to 22.9.
- Overweight with a BMI between 34 to 24.9.
- Level 1 fat when BMI is between 25 to 29.9.
- Class 2 on fat is the body mass index is 30 or higher.
If the waist is too useful to be told of the risk of cardiovascular disease. Stroke and more.
Waist circumference greater than 90 cm in men was more than 80 cm in men or in women.
We will measure the position midway between the last rib. The pelvis. (I did not measure at the navel. Most people measure almost).
Legs spread slightly at the waist. We measured during exhalation.
Amount of energy you need per day depending on your size and activity level each day, but usually you should get energy from fat should not be more than 30% of the total energy.For example, if you want to power 1,600 kilo calories per day. For weight loss. You should not eat more fat than 1600 x0.3 = 480 kilo calories. However, since one gram of fat has 9 kilo calories of energy in it. In other words, you should not eat more than a fat 480/9 = 53 grams per day.
Obesity? As stated at the beginning. Waist circumference indicates that the risk of cardiovascular disease than body weight. In the belly fat increases the risk of diabetes. And higher levels of fat in the blood. And increase the risk of disease or paralysis on the Kam people who accumulate fat under the arms or legs. The percentage of fat in the body. Percentage of body fat in women is approximately 25-30% and 18-23% in males is more than this, it is that weight as well. Just need to burn more energy. To lose weight by 1 kg. Some research suggests that half a kilo of fat is equivalent to 3,500 kilo calories of energy here. If you burn 3500 calories kilo calories you will lose weight about 0.5 kg, so it is said that to lose weight 0.5 kg per week You need to burn fat calories per day, 500k (3500/7 = 500).
The weight loss rate of 0.5 to 1 kg per week is safe. I considered a safe weight loss. In order to do this, you may be required to reduce the energy obtained from food. Along with the increase in metabolism. In order to reduce power up to 500 kilo calories per day. Obesity and body fat may make you more vulnerable to diseases such as diabetes, high blood pressure. High cholesterol. Cardiovascular disease and constricted. Strokes. But if you lose weight. Potential of these diseases can be reduced to it.
Everyone knows that. Exercise is something you should do.
Rather than sit around the house. Exercise has many health benefits. It is a good example. But exercise can also be difficult.
You know what you can do. But that knowledge is not enough. You need to have what is called a "mind set" it.
Changes that lead to new behaviors based on what your routine is hard when you start to exercise. And when we had never done before, if you do not have the mind set to give away.
You need to find the reason and inspiration for your new behavior.
Why you need to exercise it. Exercise has many benefits for the reason that you can include. - Weight loss or weight control. - Strengthen bones. - Build muscle. - Reduce the risk of diabetes and heart disease. Including certain types of cancer. - And a good example for their children.
In addition to these benefits, then you have Mind set with you so you can "stick" to exercise for a long time.
According to the present. Exercise for at least 2 1/2 hours per week, divided into five days, for example. If you walk along the path you will run normally. It can be done by spending just 15 minutes a day x5 days a week here.
When you have goals that you exercise 15 minutes a day, 5 days a week. You do not need to follow a weight loss plan that's right. Most people trying to lose weight exercises to overdo it at the beginning. I finally gave up.
In general, I recommend that you start slowly. If you have a 100 + kg weight up. I do not recommend you run out and overdo it. The risk of injury is greater. May start lifting weights to build muscle first. Or walking before.
Goals in the first weeks, gradually increase the duration and severity of exercise gradually it.
Try to make it fun.
The problem is that exercise alone may not be boring. You have to make exercise fun, so as long as you can adhere to.
If you exercise by running around the house you may have.
- Walk with the dog.
- Players chasing the ball around. Or play hide and seek in the park.
- To buy a bike instead of driving. Or the parking lot, so you can walk to a run.
- Take the stairs instead of the elevator.
The step counter (pedometer) to lose weight, reduce blood pressure. Help to reduce your weight easily
For those who are busy or do not have time. You can look at it as.
- Turn off the calendar. Then schedule time for exercise.
- Increased physical activity in daily life. Such as while watching TV. You also may exercise or bike to go with along the way.
- Parking for 2-3 blocks away from work or walking up the stairs instead of the elevator, etc..
If you find a reason for the exercise. You can prepare for the exercise.
You have to set it on a Monday evening to Monday You can not exercise as you planned - you may be thinking that you could not fail and lose weight.
When an event occurs. You must be thinking that. You also need to lose weight. If you miss a workout on Monday past. Does not mean that your weight loss will fail. All you have to exercise instead of a Saturday.