Effective Weight Loss Requires a Combination of Diet Management and Aerobic Exercise

Many people resolve to diet each year, but achieving weight loss is not easy. To effectively reduce weight, both calorie-counted diet management and aerobic exercise must be incorporated, which can be challenging for those without experience. Additionally, rapid weight loss can often lead to yo-yo effects and health issues, so it is better to pursue gradual weight loss over a period of time.

Combining aerobic exercise with anaerobic exercise and weight training is highly beneficial. Unlike aerobic exercises that burn fat, strength training exercises like weight lifting or Pilates, which focus on building muscle, can be a key to healthy weight loss.

In summary, successful weight loss requires consistent improvement in dietary habits and exercise routines. To start improving your diet, avoid sugary, salty, and highly processed foods, and opt for complex carbohydrates that digest slowly rather than refined carbohydrates that cause rapid spikes in blood sugar.

Refined carbohydrates, such as those found in snacks, bread, and cereal, should be avoided in favor of whole grains and complex carbohydrates like brown rice, farro, and kamut. Ancient grains like farro, which have been cultivated since antiquity without genetic modification, are particularly suitable for a weight loss diet.

Farro is known for being a low-sugar grain with high nutritional value, including plant-based proteins, ten essential amino acids, nine minerals, and abundant fiber, which helps prevent constipation.

Additionally, farro contains antioxidants such as selenium, which helps prevent skin aging and hair loss, carotenoids for skin health, and ferulic acid, which inhibits melanin production and protects collagen and elastin. These antioxidants, combined with farro’s high resistant starch content, help maintain satiety and prevent the yo-yo effect.

Alongside dietary changes, start incorporating aerobic exercise. Rather than starting with intense aerobic workouts, gradually increase exercise intensity to lower the risk of failure and improve sustainability. Begin by walking for 30 minutes after meals for a week to allow your body to adapt to exercise. Gradually increase the intensity with brisk walking or jogging, and as you become more accustomed, extend your exercise duration.

Once your body is accustomed to aerobic exercise, incorporate strength training. Start with bodyweight exercises such as push-ups and gradually increase intensity. High-intensity weight training from the start can cause significant muscle strain and soreness, so it is advisable to progressively increase the intensity.