2024-01-13 03:14:47
Food control – exercise – lifestyle management… 3 beats must be right
Entered 2024.01.13 12:13 Views 101 Entered 2024.01.13 12:13 Modified 2024.01.13 12:24 Views 101
Eating small amounts of food slowly can help control weight, but it is not easy to apply in reality. [사진=클립아트코리아]Even now, “How do I lose weight?” There will be many people worried. Even if you reduce your food intake and exercise, there are times when there is no effect and stress builds up. However, this stress is also the cause of weight gain. Stress is not only a cause of obesity, but also provides an excuse to gain weight once more. Is there a strategy to escape obesity that is right for me?
The most effective way?… Diet control + exercise + lifestyle management
To lose weight, three things must go well: diet control, exercise, and lifestyle management. According to the Korean Obesity Society, combining these three beats is the most effective way to treat and prevent obesity. Even with drug treatment, lifestyle management is essential.
Weight control is not something that can be solved quickly. It’s a lifelong problem. This is because even if you lose weight with a lot of effort, you can quickly gain it once more. The true treatment for obesity is reducing the wrong behaviors that cause weight gain in daily life and increasing healthy habits.
“Eat slowly”… What regarding office workers who are pressed for time?
Among the treatments provided by doctors specializing in obesity, there is something called ‘eating behavior control.’ It is regarding changing your daily lifestyle habits so that you can eat healthy. One way is to control the pace of your meals by eating slowly. This is a theory that many people who have tried dieting know. But what regarding reality? It is difficult to put into practice because we live a life where we are always pressed for time. If I oversleep, I often skip breakfast, and lunch time lasts only an hour. In reality, we are not allowed time to eat slowly.
You should tell your colleagues that you are “on a diet”… Success requires cooperation from those around you
Dieting while paying attention to what people around you have is likely to fail. You cannot change your lifestyle habits without the cooperation of your family or coworkers. You must make it known confidently and seek cooperation from those around you. These days, there is a lot of empathy and understanding regarding dieting, so a synergistic effect can be created.
If you wait 30 minutes to eat, your family or colleagues may already have eaten everything. If you eat small amounts of rice or side dishes and chew them for a long time, you can keep up with your colleagues. Instead, the amount of food I eat is greatly reduced and I can have half of my food left over. If this is not possible, you can ask for permission and eat alone.
“Put the bread or cookies out of sight”… Dieting is ultimately a battle once morest yourself.
Among the obesity treatments, there is also a method called ‘stimulus control technique’. It reduces the stimulation around you that causes you to gain weight. For example, putting your favorite bread or cookies somewhere out of sight. There is also a way to ‘reward’ myself. Buying pretty clothes is one way to lose weight. When I keep a diary every day, I remember the food and exercise I did that day and write them down. Self-reflection is effective in controlling weight. If you are middle-aged, writing a diary can also help prevent dementia.
Weight loss methods that simply change lifestyle habits have limitations. This is because there is a possibility of gaining weight once more. It is helpful to increase your knowledge regarding food ingredients and read articles regarding the effects of exercise. Ultimately, the key is to eat less and move more. When it comes to dieting, practice is the problem.
Reporter Kim Yong
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