A man in his 40s, A man in his 40s, was lying in the living room with the feeling of ‘losing weight’ after sweating while riding the treadmill for nearly an hour after leaving his drinking appointment.
I turn on the TV and the irresistible food tempts me. I couldn’t stand it anymore, so I ended up ordering a late-night snack. After eating it, I hold onto my stomach and go to sleep with the regret of ‘I exercised, but it’s unfair’. I feel shame and even guilt.
How can I kill this bastard’s appetite? No, how can I reduce it?
It is difficult to expect the effect of losing weight through exercise alone. The older I get, the more so. Exercise is a must for the health of the human body, such as improving cardiopulmonary function and blood circulation, but if the main goal is to lose weight, it is difficult to achieve the expected effect.
It means that if you do not have the determination and ability to perform the same amount of exercise as professional players Son Heung-min and Kim Yeon-kyung, the effect of exercise alone is insignificant.
The most important thing in losing weight and losing weight is also diet (diet). If you do not control your appetite, you cannot succeed in dieting, and you cannot expect to lose weight. The variable that determines success or failure is appetite suppression. The biggest enemy is also carbohydrates.
Carbohydrates are converted to glucose in the body and used as energy, and then stored as fat. Carbohydrates, excluding dietary fiber, are the main ones. Some say that it is because they eat a lot of sugar, not because they eat a lot of calories. Carbohydrates are the main source of energy to make the body work, but if you consume too much, the glucose broken down by digestive enzymes overflows and accumulates in fat cells in the form of triglycerides and you gain weight.
When you eat a lot of sugary foods, your blood sugar rises rapidly. As insulin is secreted to lower blood sugar, our body is in a state where fat tends to accumulate (body fat). That’s why insulin is called the ‘obesity hormone’. When your blood sugar drops, you become hungry again and you want to eat something else. This is ‘fake hunger’. When this process becomes a vicious cycle, it becomes difficult to suppress appetite. Binge eating is an enemy that raises blood sugar and leads to obesity.
When carbohydrates enter the brain, dopamine is also released. When dopamine is released, you feel better and you want to do more. Simply put, it is an addiction. Drinking, smoking, gaming, and gambling also release dopamine. You become obsessed and if you don’t, you become anxious. Sugar is the same principle.
First of all, you should stop eating sugary snacks. The key is ‘cut off’, not ‘reduce’. If it is difficult to quit all at once, increase the intensity by one week and endure it for one month, and it will become easier. Avoid chocolate cookies and carbonated drinks, and snack with almonds, soy milk, cheese, or boiled eggs.
ⓒGetty Images BankChanging the order in which you eat can also lower blood sugar. It is best to eat vegetables containing dietary fiber, protein, and carbohydrates in the order. Carbohydrates such as rice should be eaten last. Instead of rice, a side dish rich in protein and fat such as fish-meat should be the main dish.
There is a saying that you can’t eat rice at all. There are ways to curb your appetite. Drinking water 30 minutes before a meal or eating half of a peeled apple can make you feel full and suppress your appetite to some extent.
If you consume the component called phlorizin in the peel of apples first, it prevents the absorption of glucose into the small intestine to a certain extent. It prevents sugar from accumulating in the body. Apple peel also contains the dietary fiber pectin.
In order to suppress the craving for late night food, the king of appetite, high-intensity interval exercise is also effective along with advancing sleep time. It is one way to reduce appetite by repeating the pattern of sprinting for 30 seconds by riding lightly for 3 minutes rather than riding an indoor cycle for 1 hour slowly.
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