Morning and night are the key to losing weight! A simple diet technique to change your daily weight gain

The difference between people who lose weight and people who gain weight is in small daily habits

When you observe the daily lives of slim people, you will see that they don't do any special training, but rather incorporate weight loss behaviors naturally into their daily lives.
On the other hand, people who are prone to gaining weight unconsciously repeat behaviors that make them gain weight.

The difference comes from the accumulation of very small habits, such as how you eat, sleep, and your daily movements.
The first step to changing your body is to review your daily actions.

[Morning Edition] 5 Morning Routines to Help You Lose Weight

How you spend your morning, the start of your day, is an important time that will determine your metabolism for the rest of the day.
Developing a slim body starts with your morning habits.

By incorporating the morning routine I will introduce below, you will increase your metabolism and transform your body into one that is more likely to burn fat.
These are all simple things that you can start doing without any strain, so try them out today and use them to help you build a body that is easier to lose weight.

Drink a cup of hot water to warm your internal organs when you wake up

When you wake up, your body is dehydrated and your body temperature is low.
So, get into the habit of drinking hot water as your first cup of water when you wake up.
Drinking warm water will warm up your internal organs, which have cooled down during sleep, and stimulate gastrointestinal activity.

This improves digestion and is expected to boost metabolism.
Cold water can put a strain on your internal organs, so we recommend warm water that is about body temperature.
The gentle warming sensation from within your stomach will awaken your mind and body and be the first step to boosting your metabolism for the day.

Open the curtains and let the sunlight in to reset your body clock

When you wake up in the morning, make it a habit to open the curtains and let in some sunlight.
Exposure to sunlight suppresses the secretion of melatonin, a hormone that promotes sleep, and resets your body clock.
When your body clock is in sync, you'll fall asleep more easily at night, leading to better quality sleep.

Good quality sleep can help balance the hormones that control appetite and prevent overeating.
In addition, being exposed to the morning sun regulates the autonomic nervous system and acts as a switch that switches the mind and body into activity mode.

Light stretching improves blood circulation and boosts metabolism

When you sleep, you tend to stay in the same position for a long time, which can cause your muscles to stiffen and reduce blood circulation.
Light stretching in the morning can help loosen stiff muscles and improve blood circulation throughout the body.

Improved blood flow raises body temperature, which leads to an increase in basal metabolic rate.
It is especially effective to focus on moving areas with large muscles, such as those around the shoulder blades and hip joints.
By making it a habit to stretch your body comfortably within your limits, you will be able to spend your day more actively and will be closer to having a body that is easier to lose weight.

Don't skip breakfast and eat it properly to replenish your energy for the day

It is important not to skip breakfast if you want to lose weight.
Skipping breakfast leaves your body feeling deprived of energy, making your blood sugar more likely to spike at your next meal.
A sudden rise in blood sugar levels can lead to fat storage.

Eating in the morning raises your body temperature and activates your metabolism throughout the day.
In particular, consciously consuming protein will help maintain muscle mass, making it easier to lose weight.
Even if you don't have time, it's fine to review your morning diet and eat something easy like protein or boiled eggs.

Replace escalators with stairs to increase activity

It is also important to consciously increase the number of opportunities to move your body in your daily life in order to lose weight.
For example, in situations where you might normally use an escalator or elevator at a station or shopping center, try consciously choosing the stairs instead.
Climbing stairs burns more calories than walking on flat ground and also helps build lower body strength.

Even if you find it difficult to set aside special time for exercise, you can still easily continue by using the time you spend commuting or traveling.
These small steps will increase your total daily calorie expenditure and are the first step towards building an exercise habit.

[Lunch Edition] 3 ways to spend your lunchtime to prevent weight gain

How you spend your lunchtime has a big impact not only on your performance in the afternoon, but also on your weight management.
In particular, by simply making some adjustments to how you eat and how you spend your time after meals, you can prevent sudden rises in blood sugar levels and make it harder for fat to accumulate.

Keep these three habits in mind and aim for a body that is less likely to gain weight.
It also helps to prevent post-meal drowsiness, so you can expect to improve your work or school efficiency.

Eat vegetables first to prevent blood sugar levels from rising

When eating, it is important to be conscious of the order in which you eat.
Practice the "veggie first" diet, which involves eating fiber-rich vegetables, mushrooms, and seaweed first, followed by protein such as meat or fish, and finally carbohydrates such as rice or bread.

By consuming dietary fiber first, the absorption of carbohydrates eaten later can be slowed down, preventing a sudden rise in blood sugar levels.
A sudden rise in blood sugar levels can lead to excessive insulin secretion, making it easier to store fat, so even when eating out, try to start your meal with a salad or miso soup.

Chew each bite thoroughly, aiming for 30 times, to stimulate the satiety center

Eating too quickly can lead to overeating before you feel full.
It is said that it takes about 20 minutes from the time you start eating until your satiety center is stimulated and you feel full.
Therefore, try to chew each bite well, aiming for 30 times, and eat slowly.
Chewing your food thoroughly will increase the amount of time you spend eating and prevent you from overeating before your satiety center kicks in.

In addition, chewing more not only aids digestion but also increases diet-induced thermogenesis (DIT), thereby increasing the amount of energy consumed.

Get up and move around frequently between desk work

Sitting for long periods of time, such as when doing desk work, can cause poor circulation, leading to swelling and a decrease in metabolism.
To prevent this, it is important to stand up and move around lightly every 30 minutes to an hour.

Even just getting up to go to the toilet or get a drink can help.
It is also recommended to walk a little, tap your feet on the spot, raise and lower your heels, and do some light stretching.
Even if you lead a desk-based lifestyle, consciously incorporating the habit of moving your body will help you burn more calories and build a body that is less likely to gain weight.

[Night Edition] 4 Nighttime Routines to Improve Sleep Quality

How you spend your night is very important in terms of recovering from the fatigue of the day and being in good condition for the next day.

In particular, the quality of your sleep is key to the success of your diet. Good quality sleep helps balance the hormones that control your appetite and promotes metabolism. Try practicing the nighttime routine we'll introduce below to relax your mind and body and get a body that's more likely to lose weight.

Eat dinner at least 3 hours before bedtime to give your stomach a rest

To get quality sleep, it is best to have no food in your stomach when you go to bed.
So, try to have your dinner at least three hours before going to bed.
If you eat right before going to bed, your digestive system will continue to work while you sleep, putting strain on your stomach and intestines and causing you to have shallow sleep.

Also, because activity levels decrease at night, any unused energy is more likely to be stored as fat.
If you have to eat dinner late due to work or other reasons, you should make some adjustments, such as eating small amounts of easily digestible foods.
Give your stomach a good rest before going to bed.

Relax your body and mind by soaking in warm water.

Instead of just taking showers, getting into the habit of soaking in a bathtub is an effective way to build a body that is easier to lose weight.
By soaking in lukewarm water of about 38-40°C for 15-20 minutes, your parasympathetic nervous system will become dominant and your mind and body will switch into relaxation mode.
This will help you fall asleep more easily and improve the quality of your sleep.

In addition, warming your body in the bath improves blood circulation and activates your metabolism.
It is also expected to have the effect of reducing swelling and recovering from fatigue, so make sure to take time to soak in a bathtub at the end of the day.

Avoid using your smartphone before bed to avoid blue light

The blue light emitted from smartphone and computer screens is a major factor in reducing the quality of your sleep.
Exposure to blue light tricks the brain into thinking it's daytime, suppressing the secretion of melatonin, a hormone that promotes sleep.
As a result, you may have trouble falling asleep or your sleep may become shallow.

Poor quality sleep has been shown to increase the secretion of hormones that stimulate appetite and decrease hormones that suppress appetite.
Stop using your smartphone or computer 1-2 hours before going to bed and give yourself time to relax.

Get into bed at the same time every day to establish a sleep rhythm

Going to bed and waking up at the same time every day helps regulate your daily rhythm and keeps your body clock functioning properly.
A regular sleep rhythm is essential for maintaining hormone balance and the autonomic nervous system, and for building a healthy body.

If you try to catch up on sleep just because it's a holiday, it can actually disrupt your body clock and lead to feeling unwell at the start of the next week.
Maintaining a stable sleep rhythm helps control appetite and maintain metabolism, leading to a body that is more likely to lose weight.

Are you okay? A list of bad habits that make you gain weight unconsciously

Even if you want to lose weight, you may be unconsciously engaging in behaviors that make you more likely to gain weight.
Here we have listed some bad habits that many people tend to do that make them gain weight.
Take a look at your own diet and lifestyle and see if any of these apply to you.

The first step to developing a habit of losing weight is to recognize your own habits.
Use this list to help you identify areas for improvement.

Skipping meals and eating fewer meals per day

Skipping meals to cut calories is counterproductive.
Skipping meals increases the time between meals, making your body feel starved.
As a result, the next time you eat, your body will try to store nutrients, making you more likely to gain fat.
Also, if you go hungry for a long time, your blood sugar level is more likely to rise sharply, which also leads to fat accumulation.

If your body does not get enough energy to maintain itself, your muscles may break down and your basal metabolic rate may drop.
Eat three meals a day at regular intervals.

Eating quickly without chewing properly

When you eat quickly, you tend to eat more than you need before you feel full.
It takes time for the brain to sense fullness, so if you eat without chewing properly and swallow quickly, you will end up consuming too many calories.

Also, food that is not chewed enough puts a lot of strain on the digestive system.
Savor your food, eat slowly, and be mindful to chew thoroughly.
Putting your chopsticks down after each bite and enjoying conversation are also effective ways to slow down your eating pace.
The habit of eating quickly can be improved by being conscious of it.

Eating sweets or snacks when you feel hungry

Even though you're not hungry, do you ever find yourself reaching for something sweet or a snack because you're feeling bored?
Most of these snacks are high in sugar, fat and calories.
If you snack every day, you will end up consuming far more calories than you need in a day.

If you feel like your mouth is empty, try drinking a glass of water or unsweetened carbonated water to relieve the craving.
If you still want to eat something, choosing nutritious foods like nuts or yogurt will naturally make you a healthier choice.

There are few opportunities to move around and exercise is lacking

If you don't have many opportunities to move your body in your daily life, the calories you burn tend to exceed the calories you take in, which can lead to weight gain.
In particular, people who lead desk-based lives or who travel mainly by car or train tend to suffer from a lack of exercise.

Lack of exercise not only reduces the calories burned, but also leads to muscle loss.
When muscle mass decreases, your basal metabolic rate drops, creating a vicious cycle in which it becomes harder to lose weight and easier to gain weight.
Even if you don't have a special time set aside for exercise, make sure to make an effort to move your body frequently in your daily life.

Irregular bedtimes and chronic sleep deprivation

Lack of sleep is the biggest enemy of dieting.
Research has shown that when you sleep less, your body produces more ghrelin, a hormone that stimulates appetite, and less leptin, a hormone that suppresses appetite.
This can make it harder to control your appetite, especially when it comes to high-calorie foods.

In addition, lack of sleep can disrupt the autonomic nervous system and lead to a slowdown in metabolism.
Try to go to bed and wake up at the same time every day to ensure good quality sleep.

Don't give up! 3 tips to maintain your weight loss habits without straining yourself

In order to develop the habit of losing weight, it is most important to continue and not give up after three days.
However, if you are too enthusiastic from the beginning, you are more likely to give up.

Here are three tips to help you make weight loss a part of your life without any stress.
The key to making something a habit is to not aim for perfection and to continue at your own pace.
Use these tips to keep it fun and keep going.

Let's start with one simple thing first

When trying to make something a new habit, trying to do too many things at once can be overwhelming and lead to frustration.
First, choose just one habit from the ones introduced in this article that you think you can do and get started.

For example, it is recommended to start with the method that you feel is the easiest, such as "drinking hot water in the morning" or "replacing the escalator with stairs."
Once you have become able to effortlessly carry out one habit, you can take the step of adding a new habit, allowing you to accumulate successful experiences.

Set a specific goal, such as "lose 10 kg of weight"

It's hard to stay motivated if you just have a vague desire to lose weight.
Set specific, measurable goals, such as "lose 2kg in one month" or "wear the skirt I currently own beautifully in three months."
Having a clear goal will make you more conscious of your daily actions and make it easier to continue.

It is important to set goals that are realistic and achievable.
Setting goals that are too high can easily lead to failure, so it's also effective to start with small goals and then set the next goal once you've achieved them.

When you achieve it, give yourself a small reward

Rewarding yourself is also an effective way to stay motivated during the habit formation process.
Reward yourself every time you achieve a small goal, such as "If I can use the stairs for a week, I'll buy my favorite aroma oil."

Looking forward to this "reward" will motivate you to continue your daily habit.
However, you should be careful not to treat your dog with high-calorie foods.
Choose something that won't interfere with your diet, such as beauty products or something related to your hobbies.

Frequently asked questions about weight loss habits

We've introduced various habits to help you lose weight, but you may still have some questions.
Losing weight is something you can do by simply making some small changes to your everyday life.

In this section we have compiled some frequently asked questions and answers that many people have when trying to lose weight.
Clear your doubts and start building habits with a clear mind.

Are there any weight loss habits that can be practiced even if you are not good at exercise?

Yes. Even if you're not good at intense muscle training or exercise, you can lose weight more easily by increasing your daily activity.
For example, simply changing from an escalator to stairs or getting off one stop earlier and walking can be effective.
In addition, chewing your food thoroughly and being conscious of maintaining good posture will also help increase the calories you burn.

I tend to snack a lot, how can I improve this?

Instead of completely cutting out snacks, try to be more mindful of what you eat and when you eat it.
It is recommended to choose nutritious foods such as nuts, yogurt, and fruit, and eat only small amounts at set times.

It is also important to eat three meals a day and avoid being hungry for too long.
The key to improvement is to snack healthily.

How long will it take to see results after starting a weight loss regimen?

The period in which you can feel the effects will vary depending on your habits and your personal constitution, but generally, you will start to see changes in your body after 1 to 3 months of continued practice.
The important thing is to take a long-term view and not rush.

It's easier to stay motivated if you focus not only on your weight, but also on your physical condition and changes in appearance.

My Feelings, Then and Now

In this article, we have explained the morning, afternoon, and evening habits that you can practice in your daily life to lose weight, the bad habits that make you gain weight, and tips for continuing them.
For example, small actions such as drinking hot water in the morning and changing the order in which you eat your meals can help you build a body that is more likely to lose weight.

In order to expect changes in areas of concern such as the thighs, it is important to first find one habit that you can do and continue it.
At Central Sports, we not only provide support for exercise, such as advice on exercise menus for members who are trying to lose weight and programs specifically for dieting, but we also promote "exercise and nutrition" initiatives that include improving eating habits.
If you are looking to start a diet or want to adopt a healthier lifestyle that will help you avoid gaining weight, be sure to give Central Sports a try. We are currently offering a one-coin trial!