"The body fat percentage is 40 % ..."
"How can I lose weight ..."
Do you have this feeling?
If you have a 40 % body fat percentage for women, you will have the impression that you are fat.
Many people may not be able to lose weight somehow, and are worried about how to lose weight.
Therefore, in this article, we will explain specific diet methods for women with 40 % body fat percentage!
It also explains the causes and countermeasures that fail your diet, so if you are worried, please take a look.
table of contents
Body fat percentage 40 % is obese body type!What is the appropriate value of women's body fat percentage?
I guess it's a matter of saying, but 40 % body fat is obese.
The following table summarizes how women's body fat percentage is determined.
| 体脂肪率の判定 | 体脂肪率 |
| 低い | 〜20％未満 |
| 標準 | 20〜30％未満 |
| やや高い | 30〜35％未満 |
| 高い | 35％以上 |
Quoted body fat percentage | Omron
In this way, women have a high body fat percentage from 35 % or more.As a result, 40 % body fat falls under obesity.
The high body fat percentage is also the cause of diseases such as lifestyle -related diseases.
It's a life -threatening problem, so let's start a diet right now!
I think you feel, "How do you diet ..."
We will explain how to prevent meals and exercise from failing, so please refer to it.
High body fat percentage causes lifestyle -related diseases
The reason why high body fat percentage becomes a lifestyle -related disease is that it leads to an increase in triglycerides and abnormal secretion of hormones.
Body fat refers to the fat of the whole body, and the neutral fat is part of it.It works to become energy when exercising and keep body temperature constant.
For the body, fat is an important role in creating and accumulating energy, creating cells and hormones and maintaining life.
However, if the fat increases too much and cannot be stored, it is released into the blood and the neutral fat increases.It is accumulated in the "visceral fat" that accumulates around the internal organs.
As the visceral fat increases, the flow of blood flow and the blood pressure rise, causing the following problems.
As a result, it causes various lifestyle -related diseases such as diabetes.
Compared to Westerners, Japanese people have less insulin secretion for adjusting blood sugar levels.
Therefore, the risk of lifestyle -related diseases due to fatness is high, and you must pay attention to the body fat percentage.
Six points to reduce body fat percentage and lose weight
High body fat percentage is life -threatening, so you have to start dieting immediately.
So, here are five points to lose body fat and lose weight!
Let's look in order.
1. Reduce calorie intake than calories consumed
Why do people get fat in the first place?
The answer is simple, because it is more calorie intake than calories consumed!
Therefore, you must first improve your diet and reduce calories.
In order to reduce 1 kg of fat in one month, it is necessary to consume 240 kcal per day.By consuming 240kcal every day or reducing the intake, you can finally lose 1 kg.
If you do not improve your diet, you have to exercise and consume more calories.
To consume 240kcal, you need to run over an hour.It's hard to run for more than an hour every day and you don't like it?
It's easier to improve your diet than to increase your exercise, so let's reduce the calories in the first place!
Please refer to the following articles about how to reduce calorie intake.
RETIO BODY DESIGN 8 Pockets[Must read] Is under calorie key to dieting?Explains the correct diet and tips for losing weighthttps://retio-bodydesign.jp/columns/article/under_calorie 「確実に痩せるダイエットを知りたい…！」「痩せるのに効果があるらしいアンダーカロリーって何？」 ダイエットについてある程度調べると出てくる「アンダーカロリー」というワード。でも、具体的に何をすればいいのかよく分からない人も多いのではないでしょうか。 実は、アンダーカロリーというのは痩せるために必須の考え方！ダイエットをしたいなら知っておいて損はないでしょう。そこで、この記事ではアンダーカロリーに関する疑問を解決していきます！ アンダーカロリーとはなにか？アンダーカロリーなの...[Must read] Is under calorie key to dieting?Explains the correct diet and tips for losing weight
2. Take a meal with high protein, low lipids, and medium carbohydrates
The diet content is conscious of high protein, low lipids, and medium carbohydrates, and take a good balance!
It is important to reduce calories, but if the nutritional balance is biased, you will not be able to secure the energy you need to lose weight.
For example, if protein is insufficient, muscle mass will decrease, which will reduce basal metabolism and become less lean.
Lipids are about twice as calorie than carbohydrates.It is easier to get fat than carbohydrates, so keep your intake less.
It is counterproductive not to consume any carbohydrates.
It is better to take a certain amount because it has the effect of maintaining the concentration of training and the effect of suppressing the decomposition of proteins in the body.
In order to fill the body by nutrition and ensure energy, take a good balance of high protein, low fat, and medium carbohydrates.
3. Eat meals in subdivisions
It is recommended that you eat your meals frequently, regardless of three meals.
If you increase the number of meals and do not create an empty stomach, the secretion of insulin will be reduced and fat will be less likely to accumulate.
In this way, if you eat 5 meals a day, it will be difficult to accumulate fat, and even if the amount of meals per meal is reduced, it will not be hungry.
Naturally, eating sweets such as potato chips for snacks is NG.Let's eat with nuts and protein that can get protein!
4. Not only aerobic exercise but also muscle training
For dieting, do not only aerobic exercise such as running but also muscle training.
It is recognized that "aerobic exercise will burn fat", but it actually burns muscles, so to prevent it.
Aerobic exercise consumes a large amount of carbohydrates in the body.
What happens if carbohydrates are lacking in the body?In other words, burning muscles to make up for sugar deficiency.
As mentioned above, when muscle mass falls, basal metabolism decreases.Therefore, the more you do aerobic exercise, the harder you will lose!
There is no mushy person in marathon players, right?That's because running also has muscles with fat.
If you do muscle training, your basal metabolism will increase and you will lose weight, so focus on muscle training over aerobic exercise.
You may be worried, "But if you have muscle training ..."
Women have little secretion of male hormones, so they don't have muscles unless they are trained very much.Rather, the body line can float and become a feminine body.
Please refer to the following videos for the effects of women's muscle training!
5. Train at the gym, not at home
Do training for dieting at the gym, not at home!
To lose weight, it is essential to continue the correct meal and exercise.
However, it is difficult to make exercises such as muscle training and running.
It is likely that you will not be able to continue because you can easily skip reasons such as "I'm tired today ...".
To prevent such things, go to personal gyms and continue training.
If you go to the gym, you will be motivated even if you don't like it, and you will get a training and dietary advice with an exclusive trainer.
It is easy to continue because of the eyes of people, and the results come out quickly because they can work in the right way.
However, some people may be reluctant to say, "It costs money to go to the gym ...".
But isn't it better to diet in your own way and get sick afterwards?
Also, if you spend money, the feeling of "I have to take the original ...!"
Go to the gym and train to continue the fastest results!
6. Sleep well
Dieting tends to be conscious of meals and exercise, but it is as important to sleep well.
If you sleep well, the growth hormone is secreted, and there is a "leptin".
This is a hormone that has the effect of suppressing appetite and is easier to restrict diets for dieting.
If you continue to sleep, your appetite will not be suppressed, and you may pick up doka and sweets in the middle of the night ...
No matter how much you are working on dietary restrictions and exercise, this is ruined.Let's sleep well in the sense of resting yourself!
Don't fail your diet anymore!Three ways of thinking to make sure you lose weight
So far, I've explained how to diet, but maybe some people have tried the past but have failed?
Or maybe you don't want to restrict or exercise your diet!
The reason for failing diets often depends on mental problems, rather than doing the wrong way.
So, here are three ways of thinking to make sure you lose weight without failing your diet.
In addition, there are many people who are dieted and rebounded, but are thin.
The following article explains why you repeat rebounds, so please refer to it.
RETIO BODY DESIGN【トレーナー直伝】リバウンドを繰り返さない方法は？最後のダイエットにする3つの...https://retio-bodydesign.jp/columns/article/rebound-kurikaesuこの記事を読んでいる皆さんはリバウンドを経験したことがあるのではないでしょうか？ 頑張って目標体重になったのに、気付いたらあっという間に戻ってしまったり、下手したら元の体重より増えていたりすることも… これらは過度な食事制限で筋肉がどんどん落ちてしまい、基礎代謝が下がったことが原因です。リバウンドを繰り返さないためには筋トレと適度な食事制限を行えば良いのです。 この記事では リバウンドの原因 リバウンドを繰り返さないダイエット法 リバウンドをしないメンタルの作り方などを紹介します。... 【トレーナー直伝】リバウンドを繰り返さない方法は？最後のダイエットにする3つのコツを紹介1. Do not set a high goal suddenly
When starting a diet, don't set a high goal suddenly!
One of the causes of a diet failure is to make the goal that is too expensive first.It is ideal to set up such as "10kg thinner in one month" and "60kg to 45kg".
If you fail even if you have a high goal, you may be self -disgusted, "What a useless ...", which may stop dieting.
When you start a diet, start with a low goal, such as "lose 2 kg in a month" or "10 times a day".
When it comes to running, at first you may be as low as "changing into clothes and going out".
It may feel extremely extreme, but dropping to this level is easier to become a habit and is unlikely to be frustrated.
Also, even if you can achieve the goal of "10 kg thinner in one month", weight fluctuations of 5 % or more will lead to rebound.
If you lose too much weight, your body determines that life is dangerous!
Too expensive goals can cause frustration and rebound.At first, start with a reliable level, make it a habit, and continue to increase your goals little by little!
2. Clarify why you want to lose weight
Before working on a diet, clarify why you want to lose weight!
Dieting must be restricted and continued by restricting meals and making exercises that have not been done before.
It's so painful that it's difficult for anyone to continue.
Therefore, clarify "why you want to lose weight?" "What do you lose for?"
The reason you want to lose weight varies from person to person.
Please write out these reasons on paper and clearly imagine your achievement.Even if it is painful, you will be motivated to work on a diet.
3.3 I don't care even if I become a shaven
Don't worry if you can't continue your diet and training and become a shaven for 3 days!
One of the reasons for failing dieting is to fall into self -disgust because not being able to continue.
Even though continuing is important, it is especially difficult at the beginning.
I feel annoying and skip the running, or I have to restrict my diet, but I drink Starbucks ...
If this continues, you may feel like "I can't do it ..." and you may stop dieting.
However, even if you become a shaven for 3 days, you can do it for 300 days in a year if you do it 100 times.
If the fourth day is useless, you can do it from the fifth day, and if you drink Starbucks, you can limit calories with the meal after that.
In the first place, working on a diet is wonderful.Think about becoming a shaven for 3 days, so let's continue without giving up!
Summary -Return a healthy body with the correct diet. Finally, summarize the contents so far.
The most important thing on a diet is to continue.
If you keep your meals, exercise, and sleep well, you will definitely lose weight.
I want to lose weight quickly, but there is a risk of rebound, so don't be impatient.
Please work on a diet while rejoicing your changes within a reasonable range!
This column provides useful information about diet and body makeup, so if you are interested, please see other articles.
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