[Global Times special correspondent in Japan such as Dai Wenzhu] Under the epidemic, many people are in a state of stay-at-home, and the amount of exercise for a long time is not enough, resulting in fa fu, and fitness star Liu Qihong's weight loss exercises have been popular all over the country as soon as they are online. When it comes to weight loss, Japanese people have a lot of say, because you can hardly see fat people on the streets of Japan! Japan has the lowest obesity rate in the developed world, with about 4% of the population identified as obese. This is related to the Japanese people's enthusiasm for weight loss, videos, tutorials, books, etc. about weight loss, and weight loss concepts and methods have been innovating.
"0 sugar", "low sugar", "sugar control"
The low obesity rate in Japan has a lot to do with their unique diet. The typical diet of the Japanese is composed of white rice, soybean products, seaweed, and fish, while the intake of soft drinks is less than that of other countries, and the three meals a day of ordinary families are also very light, even if there are fried foods such as tempura, most of them are fried seafood and vegetables, and after cooking, they are wrapped in oil absorbent paper, and the amount of fat calories is very small, so the fat calories are not very high. One of the characteristics of Japanese cuisine is that there are many dishes, but in fact, the portions are very small, one or two plates of refreshing side dishes, a palm-sized fried fish, with a few delicate pieces of tamago ware, a small bowl of rice and a bowl of miso soup, this is a very hearty meal. Food in supermarkets and convenience stores is often paired with meat, fruit, greens and staples. Most of the most popular people in restaurants are "set food", that is, set menus, which are guaranteed to be eaten well without excessive consumption. Many office workers or students have the habit of bringing bento, the calories are not high, there is a sense of fullness, and the portion is not large. When I first arrived in Japan, I often lamented that I ate more than adult men.
Health experts and netizens can find weight loss secrets shared by health experts and netizens everywhere on the Japanese Internet, such as "Easy Weight Loss in Daily Life", "5 Ways to Definitely Lose Weight", "Light Fasting to Harvest Health", "Slimming Beauty Beauty Meal", etc. In the past two years, Japan has become popular with a low-carbon 0-sugar lifestyle, and many foods, beverages and even beer, sake and other alcoholic beverages have played the slogan of "0 sugar" and "low sugar", which is popular with consumers. Koji Ebbe, the creator of the popular sugar-limit diet method in Japan, has published a number of weight loss monographs, and there are mature weight loss programs in his "New Edition of the Encyclopedia of Sugar Restriction". "Sugar-limited diet" is mainly to eat less or try not to eat staple foods, desserts and other foods with high sugar content, and not to drink or drink less sugary drinks. You can eat more grains, beans, seafood, beef, etc., while high-sugar fruits should be eaten less, fructose is also harmful to the body. Instant chicken breast, oden, etc. are good companions for sugar reduction, and you can also cook hot pot at home... These methods are simple to operate and can be easily learned by ordinary people.
90% of women have experienced weight loss
A Japanese company conducted a survey on "Women's Health Awareness and Weight Loss", which targeted 600 women aged 20 to 40 and asked them if they had experience in maintaining healthy weight loss and ideal weight loss methods. Nearly 90% of these women have experienced weight loss and believe that weight loss is a never-ending topic for women; more than half of the respondents believe that the reason for losing weight is "to feel good when you lose weight"; nearly 80% of women often use the method of weight loss to "control diet".
The Japanese divide weight loss into two ways, reducing calorie intake or increasing calorie consumption, so that the intake of calories is less than the calories consumed, and reducing subcutaneous fat. The former mainly reduces weight by reducing calories stored in the body in food. Such as "Record weight loss method". By visualizing the calories ingested in the diet, writing down the foods eaten every day, confirming the calories entering the body, and re-examining the amount of calories ingested. Another example is the "one-meal substitution method". This is a long-standing popular method of weight loss, as long as you change one meal a day for a diet drink or meal replacement, it is simple and easy to use. Replacement meals are mostly made for nutritional balance, and the price and taste vary. There is also the "zero carb diet". Skip or reduce staple foods such as rice, bread, and pasta, and reduce calories and sugar from food.
Some Japanese netizens shared their weight loss experience: make a long-term weight loss plan; find a way to lose weight suitable for their own physique; start with small doses of action, don't put too much pressure on yourself; pay attention to a balanced diet, a balanced diet is easy to produce a sense of fullness, is the best choice for continuous weight loss; measure weight every day to prevent yourself from letting down your vigilance; appropriately join your favorite sports, such as yoga, swimming, running, etc., to make yourself fall in love with sports to lose weight; make weight loss partners, and lose weight with your peers will be happier, Easier to stick with.
Precise classification of weight loss tools
The classification of Japanese weight loss auxiliary products is quite meticulous, and different products are accurately pushed according to different audience groups such as gender, age group, weight loss goals, etc. There are also many auxiliary "artifacts" for Japanese weight loss, such as weight loss tea, low-fat lactic acid bacteria, enzymes, meal replacements and other foods and drinks, which are designed to help the body break down visceral fat, reduce the fat conversion rate of carbohydrates, and assist in slimming down. There are also a variety of beautiful leg socks that can be worn to slim your legs, plastic wrap to help you sweat, belts that intelligently close your waist and abdomen, machines that reduce fat and shake off fat, etc., and are easy to buy in convenience stores, drugstores, supermarkets and online, which are very popular. But these things are only auxiliary tools, and some may also bring side effects to the human body. Some Japanese experts said: To really lose weight, it is still necessary to pass a reasonable diet.
In addition to eating less, you should also be more active to lose weight. There must be gyms, gymnasiums, etc. near residential areas in Japan. There are two or three gyms near the author's residence, as well as boxing gyms and yoga studios, and many surrounding residents will go to sports and fitness in their leisure time, and if they are lucky, they can meet new partners. Aerobic exercise is an effective exercise for weight loss. This method is mainly aimed at people with high body fat rate, more subcutaneous fat, a lot of visceral fat, and easy to lose control of appetite under pressure. The specific method is to continue to jogging, walking, swimming, cycling and other light and moderate load exercise for a long time, each time 30 minutes to 1 hour is appropriate. In addition, it is also possible to perform whole-body muscle exercises to increase basal metabolism by increasing muscle mass, increase basal metabolism and energy expenditure, and thus achieve weight loss.