The Japanese secrets to keep fit and maintain slim shape (part 1)

Japanese people conceive that obesity not only affects aesthetics but also manifests bad health.

The slender physique is always a wish of many people, it not only helps you be more confident in yourself but also is a manifestation of your health. Therefore, almost all women’s bodybuilding methods in this sunrise country are mostly associated with health protection. This not only helps them to have a slim body but stay healthy, without needing to weigh or exercise excessively. So what secrets help them do that?

Eat less and simply at home, respect the original flavor of the food

Eating less is choosing small portions, limiting wastefulness. In addition, they will help you become full and not overweight.

Keeping fit

Japanese people often prefer to cook meals at home and especially say “no” to fast foods as well as ready-made canned foods. They like to eat vegetables, prefer steaming rather than stir-fry, respect the original flavor of food ingredients. These fresh ingredients, which provide sufficient nutrients, limit obesity due to chemical substances, preservation, etc. in canned foods. Fried food with high temperature will lose the original nutritional content, even increase the risk of cancer.

Their meals are also reasonably structured with a low-starch diet, lots of fish and green vegetables. The amount of green vegetables in their meals is usually 5 times higher than Westerners.

Splitting rations, less starch, regularly eating fish and green vegetables is a secret to help Japanese maintain their slim shape. Therefore, if you want your body to be healthy, limit your illness and keep your body as slender as you are, simply eat your food with fresh, clean and simple foods like steaming, boiling and not. forget fish as well as daily vegetables.

Maintain the ideal waist index

Waist index is an issue for each individual, but in Japan, there are laws that require companies to check the waist index for employees between the ages of 40-75 years. People with excess waist circumference will need to have their blood pressure checked, blood sugar, blood fat, if not up to standard, will be included in the group of people at risk of metabolic syndrome. Keeping the ideal waist index under this rule is also a way to preserve their effective shape.

Diets for people who exercise daily

The US National Institutes of Health recommends that people who exercise should supplement 45-65% of their daily calories from carbohydrates, 10-35% from protein, and 25-35% from fat.

Increasing protein intake

Unlike starch, which is the fuel of exercise, protein is the ingredient you can use to restore muscles. Choose protein sources about 20-30g such as yogurt, beans, lean meat, brown rice, and broccoli. Along with lean protein, fats also contribute to your body’s recovery after exercise.

Eating more fruit

For those who practice sports, eat lots of fruits, especially bananas, which are a good source of energy for the body and contain fiber. You can eat bananas 2 hours before your workout and after exercising. A small number of berries, oranges, and grapes are also good enough for digestive health.

Additional carbohydrates

Carbohydrates burn faster than proteins and they give your body the energy needed during exercise. They are necessary to fill the sources of glycogen in muscles, so take 50g of carbohydrates before exercising.

Drinking almond milk or oat milk

If you have difficulty digesting lactose, avoid cow’s milk. Instead, try drinking almond milk or rice milk or oat milk that will help your body increase nutrients.

Eating lots of vegetables

Eating fruits and vegetables is best after exercise. Choosing different color vegetables will provide the body with essential vitamins, minerals and antioxidants like beets, carrots, purple cabbage, broccoli, mushrooms, cauliflower, etc.

Eating dried fruits

Experts recommend that people who regularly play sports should eat a lot of dried fruits. These are energy-rich snacks. This fruit contains an assimilated amount of natural sugar for the body. Moreover, it is very rich in minerals (especially potassium and magnesium). In addition, dried fruits are very good for people who do not play sports regularly.

Adding magnesium

Magnesium helps facilitate more than 300 biochemical reactions in the body, as well as help transport calcium and potassium. The minerals will also help you exercise longer without cramps. Also, be aware of the full water intake by the water needed for all bodily functions, especially toned muscles.

Top 3 sports that effectively help you lose weight

For a person who is overweight or even at risk of obesity, a good diet and effective exercises are very important to improve weight problems. To ensure the most effective weight loss process, besides reasonable eating, playing sports is also a great way to support this process.

Understanding this, we will show you the top 3 sports that effectively help you lose weight and keep fit. Let’s check out!

1. Jogging

Jogging is the most widely used way to lose weight and burn excess calories. 

Since jogging requires more circulatory systems to ensure sufficient blood supply to the heart, it significantly helps improve metabolism and heart rate.

When the muscles move too much, your body temperature increases and sweats. It is a process of regulation and elimination when the energy source is used. During that time, calories were significantly burned, which helps you effectively lose weight.

Regularly spend 30 minutes to an hour per day for jogging if you want to quickly lose weight!

2. Swimming

Swimming is a great physical training form to improve your muscles, lose weight and keep fit.

When swimming, one will use all the muscles in the body to assist himself to move in the water. Thanks to the pressure of the water, the muscles will have a chance to move steadily and gradually grow.

According to a study, with a time of 90 minutes of swimming per day, you will be able to burn up to 550 calories. Therefore, to accelerate your weight loss process, spend about 30 minutes per day on this relaxing sport!

3. Cycling

Cycling is a weight loss method that is suitable for all ages. Riding a bicycle not only helps you maintain your toughness but also help your abdominal muscles become firmer. 

Normally, with the average speed of cycling, the body will burn about 75-670 calories every hour. The loss of energy also means you are your body is getting rid of excess fat, which helps you to lose weight more quickly.

As can be seen, combined with a reasonable diet, daily sports training is the most effective way to support weight loss. What are you waiting for? Take up the sports above and regularly practice it to quickly own a slim, fat-free body!