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What is Ayurveda (Ayurveda)? Explain the meaning in detail!

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The word Ayurveda mysteriously comes into your eyes when you pay attention to your body. It is sometimes featured as flipping through fashionable women’s fashion magazines. It sounds good, but what is Ayurveda after all? I will introduce the meaning and method!

What is Ayurveda?

I understand the atmosphere of Ayurveda, but many people don’t know what it means. This is a traditional medicine that originated in India, and its name comes from the Sanskrit words Ayus (life) and veda (knowledge / study). It includes not only medicine but also the concept of life science and wisdom of life, and emphasizes the balance of “Dosha” and the harmony between mind and body. In the first place, the aim is to lead a better life by treating from preventive medicine, which is to create a mind and body that is less likely to get sick.

What is the important “Dosha” in Ayurveda?

Dosha has a very important meaning for Ayurveda. Dosha represents the three properties of “Vata,” “Pita,” and “Kapa.”

  • Vata: Wind / Sky Nature / Energy
  • Pitta: Fire / water properties / energy
  • Kapa ・ ・ ・ Soil / water properties / energy

With these three elements, you can see the balance of Dosha and measure your constitution. Then, when something goes wrong, the Dosha is considered to be out of balance, and the appropriate countermeasures are taken.

What is your Dosha?

Once you get to know Ayurveda, the first thing you’ll notice is what your type is. You can also check at the following sites. Check items and expressions differ depending on the site, but since you can see which Dosha is strong, you can find a solution from there.

 

Doshas are not all the same, and each person has a different balance of which is stronger. It is also said to change depending on the date and time of day. This difference in Dosha becomes a difference in personality and constitution, and it will be a coping method and guidance in case of malfunction. You can adjust your mind and body in harmony by eating and living according to your constitution. Let’s start by knowing your dosha and type.

How to incorporate Ayurveda

As it is a traditional medicine that originated in India, this Ayurveda prepares the mind and body with meals and lifestyle rhythms that match the constitution. There are other ways to incorporate it into your life. From familiar items to slightly special items, find a method that suits you and is easy to incorporate. It would be wonderful if I could get in shape with my own strength.

Ayurveda with aroma

Recently, it has become famous that the scent sucked from the nose works directly on the brain. There is also a way to approach from the scent in Ayurveda. You can choose the aroma that suits the nature of Dosha, such as Vata, Pitta, and Kapa, ​​and use the aroma pod. You can also make a room spray with the aroma that matches Dosha and use it according to the condition. This is an easy and easy way to incorporate.

Ayurveda with supplements

Based on the idea of ​​Ayurveda, there are also supplements that are easy to take herbs and ingredients. This is also made according to Dosha, and there are some that are prepared for each type, so if you understand your own characteristics, you should choose the one that suits you.

Ayurveda with treatment

It is said that you can take care from inside your body by having a treatment tailored to Dosha. It’s different from so-called massage. The method and course will differ depending on the shop where the treatment is performed, but the first step is to check Dosha. Then, using the oil that matches it, we aim for deep healing to alleviation of symptoms. “Shirodara”, which keeps warm oil on the forehead, is a typical treatment.

Ayurveda with herbs

In Ayurveda, herbs are included in the diet. Then choose the right herbs to balance the dosha. There are various ways of incorporating and types of herbs, but herbal tea is one of the Ayurveda that is easy to incorporate into daily life. For example, in the case of people with a “Kapa” constitution, digestion is slow, so Holy Basil (Tulsi), which enhances digestion, is recommended.

Ayurveda with cosmetics

In fact, some cosmetics are based on the idea of ​​Ayurveda. There are several popular brands, some of which range from food to cosmetics. Some popular brands have sites in Japan that you can buy with confidence. It’s also good that cosmetics are the reason for starting Ayurveda.

Ayurveda with oil

This is the oil of Shanners, a national brand in India. It is a popular brand with a sophisticated design and a different taste. There are also blended oils that match the type of Dosha. Be sure to choose the one that suits your Dosha. Blended oils also differ depending on the brand and store, so it’s a good idea to try various things.

summary

Ayurveda, have you become a little closer? If you are interested, but haven’t taken a step forward, why not take this opportunity to incorporate Ayurveda? It will also be a hint for those who have noticed something that they have not noticed before, or who have noticed but are in trouble because they do not know how to deal with it. It would be nice to get closer to a happy life.

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Efficient cleaning! Introducing tips and schedules for general cleaning!

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Save time and energy with an efficient and tidy cleaning method. Here are some tips for successful general cleaning, from the cleaning tips and order that can be used in daily cleaning to how to make a schedule that is useful for general cleaning. Let’s spend comfortably in a room that has been cleaned by cleaning.

Let’s clean up efficiently

It feels good to spend time in a clean room. Cleaning and keeping it clean also contributes to the health of yourself and your family. However, if you live a busy life, it can be difficult to stay motivated to clean. Especially when it comes to general cleaning. Save time and energy by cleaning the tricks in an efficient way and in order.

Tips for efficient general cleaning

Let’s hold down the knack and do the general cleaning well. There are some points to keep in mind in order to proceed with general cleaning efficiently. It is a knack that can be used not only for general cleaning but also for daily cleaning. Try to incorporate the one that suits your home and lifestyle.

Tips ① Do simple cleaning every day

Dust and clean up every day as much as possible. If dust accumulates and hardens, it will take time to remove it during general cleaning. Even if you can’t vacuum every day, use a wiper, cloth, or other tool to remove dust from your furniture and floor. Also, if you make it a habit to put away the used items in their original positions, you can save time when cleaning up.

Use a damp wiper or cloth

If you use a dry wiper or cloth to remove dust, it may cause dust to fly up. However, if water remains after wiping, it will damage furniture and floors. The best choice is a moderately wet wiper or cloth. Use a commercially available wet wipe or squeeze it tightly after wetting it with water before removing dust. Moisture adsorbs dust.

Tip ② Clean in an efficient order

Decide where to start cleaning. The order of efficiency is “top to bottom” and “back to front”. Clean from a high place near the ceiling toward the floor, and from the back of the room toward the entrance. When wiping the shelves, it is efficient to wipe them from the back toward your hands. You can keep it clean by cleaning the lights and then cleaning the floor last, including any dust that has fallen.

Tip ③ Hold down the points and clean

It may not be realistic to thoroughly polish everywhere with a general cleaning. In such a case, try to keep the points down for cleaning. Focus on cleaning areas that are easily visible when dirty. For example, if the metal part is shining, it looks well cleaned. It is also a good idea to clean the drains and ventilation fans in order, which cannot be cleaned normally, and use the remaining areas for regular cleaning.

Wipe the metal parts to finish

You want to keep metal parts such as faucets and sinks shiny. The recommended goods for cleaning metal parts are melamine sponges. Wet the melamine sponge with water and then wipe the metal parts to make it shiny easily. After removing the water stains, wipe it off with a dry cloth. If you leave it wet, it will quickly form scale. If possible, you can keep it shiny by wiping the metal parts with a dry cloth every day.

Tip ④ Use different tools

Make good use of tools according to the type of dirt and cleaning goods according to the location. Citric acid and acidic detergents are effective for alkaline stains such as water stains, and baking soda and alkaline detergents are effective for acidic stains such as oil. Baking soda and citric acid can be used for multiple stains, and even 100% can be easily obtained, so it is recommended. It’s convenient to keep all the tools you need for cleaning in a bucket, which saves you the trouble of picking up the tools.

Use the tools in your house as cleaning goods

Even if you don’t bother to buy cleaning goods, the tools you have at home will be useful enough. For example, toothbrushes and disposable chopsticks are useful for removing fine dust and dirt. Old stockings and socks can be used for wiping and thrown away. If you use work gloves instead of a rag and wipe it clean, it will be easier to clean the details with your fingers. Newsprint and used cloth are also useful goods, so please keep them in stock at home to some extent.

Schedule a general cleaning

Scheduling is essential for efficient cleaning. If possible, schedule a general cleaning early, not after the general cleaning time. Roughly, let’s list what to do with general cleaning. Since large dust is likely to be generated during general cleaning, it is smooth to decide the cleaning date after knowing the dust collection date.

Scheduling is the heart of cleaning!

Make a detailed schedule for the day of the cleaning based on a rough list that you have decided in advance. Since general cleaning focuses on cleaning a wider area than usual, it is important to schedule where, in what order, and how to clean. If possible, make a cleaning list for each room. You can prepare the necessary items in advance by writing the necessary goods in the list, referring to the tips for general cleaning.

The time of general cleaning is not always the end of the year

The end of the year is the norm when it comes to cleaning, but not all rooms need to be cleaned at the end of the year. The time when it is easy to clean depends on the place to be cleaned. For example, if you want to wash large items such as bedding and carpets, we recommend the sunny and crisp autumn season when the laundry dries more easily than in the middle of winter. Cleaning windows and baths may be easier in the spring and summer when using water is not a pain. It is also a good idea to schedule a cleaning period for each room.

Points for cleaning by location

Even if you say general cleaning in a bite, the cleaning method and tools used will change depending on the room. Of course, the points of efficient general cleaning also change from place to place. If you know what to do for cleaning each place and the points, it will be helpful when making a schedule. When cleaning any place, please take good care of the tips.

kitchen

Take out what is in the refrigerator or cupboard and wipe the inside of the shelf clean. Please take this opportunity to check if there are any foods that have expired. If you can move appliances such as microwave ovens and rice cookers, remove the dust that collects on the back and underneath the machine. Since the electrical appliances themselves are also unexpectedly dirty, wipe the surface with a cloth soaked in water diluted with detergent. It is also recommended to use a disinfectant wet wipe.

Clean sink and drain

Clean the inside of the sink and drain when cleaning. Baking soda is effective for slimy drains and odors. When you finish your kitchen work, you can disinfect it by running water diluted with bleach to prevent slime and odor. The sink can be scratched by rubbing it with a metal scrubbing brush, so use a soft sponge to polish the inside of the sink. Melamine sponge is also a convenient item for cleaning the sink.

Alkaline detergent to remove oil stains

The main part of cleaning the kitchen is cleaning oil stains on the stove and ventilation fan. Alkaline detergent is effective for persistent oil stains. If both oil and charring are stuck to the gas stove’s trivet, soak it in a detergent solution dissolved in lukewarm water for a while. If you’re worried about using chemicals because it’s a place to handle things that get in your mouth, it’s safe to use baking soda instead of detergent.

living

Cleaning the living room starts from the top, cleaning the lights. If the sofa cover or cushion is made of cloth and can be removed, wash it. If you can’t wash it, vacuum it carefully. Even large fabrics such as curtains and rugs should be washed on a sunny day when the laundry is easy to dry. The stain on the wall may be erased with an eraser, so please try it once.

Flooring cleaning points

Clean the flooring along the grain. This is to prevent dust and dirt from entering the wood grain. Vacuum the flooring and wipe it with a rag. At this time, if you use rice broth and rag it, the flooring will be glossy. Some woods cannot be wiped with water, so check the material before cleaning. Finally, wax it to finish. Waxing not only gives a glossy finish, but also makes it less likely to get dirty or scratched.

Focus on carpet cleaning

Carpets are a place where dust can easily collect. If the entire room is covered with carpet, vacuum it carefully by reciprocating the vacuum cleaner many times around the doorways and places where people always pass. To remove stains and odors from the carpet, it is recommended to spray the baking soda solution diluted with water on the entire carpet and wipe it. Please note that the care method depends on the material of the carpet.

The bedroom

Take something out of the closet and vacuum or wipe the inside of the closet clean. At this time, dispose of the unused items that are sleeping in the closet. Bedding should be washed and mattresses should be carefully vacuumed to remove dust. Mites and dust are the cause of allergies. Be aware of frequent vacuuming and bedding changes to avoid collecting dust on a regular basis.

Don’t forget to clean the windows

When the window glass is exposed to light, it is reflected and dirt is hard to see, so it is recommended to use a cloudy day when cleaning the window. The main cause of window dirt is mud and dust, and it is a place where persistent dirt is hard to get on. Therefore, it can be cleaned cleanly without using detergent. If it is very dirty, it is a good idea to use carbonated water. After wiping with water, wipe it dry, and finally use newspaper to wipe off any rag fibers or debris left on the window.

Bath · Toilet

Because the bath and toilet are places that we use every day, we want to clean them carefully and thoroughly during general cleaning. Take out what is in the bath / toilet and clean the shelves. The wall of the toilet is especially often overlooked. There are splashes of water and dirt on the walls of the toilet. Cleaning the walls may reduce the odor of the toilet. Mold on the rubber packing of the bath can be removed with a chlorine spray or oxygen bleach.

Citric acid to remove water stains

Dirt on baths and toilets such as water stains and sebum is alkaline stains. Citric acid is effective for cleaning alkaline stains. If you use water containing citric acid as a spray, you can use it not only for cleaning baths and toilets, but also for cleaning the entire house.

Get the hang of it and make your home shiny!

There was a knack for a successful general cleaning. Let’s use the tips for everyday cleaning. If you get the hang of it with regular cleaning, general cleaning will be easier. If you make a schedule or write out a list so that you can see the cleaning status, you will feel a sense of accomplishment. Let’s spend a refreshing day in our shiny home with efficient cleaning.

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Fitness

How to choose a waist supporter! Introducing recommended products and how to put them on correctly!

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It is said that one in five Japanese people have back pain due to lack of exercise in the present age when they use computers and smartphones. In order to spend a healthy life, it is important to choose a “waist supporter” who has various burdens and is a strong ally. This time, we will introduce how to select supporters, how to attach them correctly, and recommended products.

What is a waist supporter?

A lumbar supporter is a device that suppresses the abdominal muscles and compresses the internal organs to reduce the burden on the lumbar intervertebral disc and stabilize it. It also has the role of limiting the movement of the lower back if it causes pain.

Precautions when using waist supporters

The waist supporter has the effect of relieving the burden on the waist during sports and hard work, and relieving pain when worn. However, it is only a tool to temporarily reduce the burden on the lower back and does not cure back pain. Also, if you wear it on a daily basis, your muscles may weaken and weaken, so use it only when necessary.

② Consult a doctor or specialist

If the back pain doesn’t improve and lasts for a long time, there may be other causes than just back pain. Be sure to consult your doctor or specialist.

 

What is the difference between a supporter and a corset?

As the word “support” means, a supporter is an elastic device that protects and supports joints and painful areas. On the other hand, a corset means “tighten” and is a medical prosthesis used for the purpose of reducing the burden on the spine, fixing, correcting, and holding the spinal column. Generally, commercially available products are called “supporters” and those prescribed by medical institutions are called “corsets”, and it can be said that there is no major difference in function or effect.

How to choose a waist supporter

There are many types of waist supporters, and you can choose the type that suits your needs. Here, we will introduce three ways to choose: (1) support part, (2) life exercise level, and (3) function.

How to choose a waist supporter ① Choose by the part to support

The type that supports the entire lower back restricts all daily movements by firmly fixing the lower back, reducing the burden on the lower back and relieving pain. It reduces the damage to the lower back, which is the axis of the body, so it can be said to be a strong ally for those with back pain. It is also recommended for relieving severe acute pain such as tight backs.

Type that supports the pelvis

The “pelvic belt” that supports the pelvis is a device that corrects pelvic distortion, displacement, loosening, and opening, which are especially common in women. By adjusting the distortion of the pelvis, such as correcting the pelvis of women after childbirth, promoting metabolism, and improving posture and constipation, it can be expected to eliminate the worries peculiar to women. The type that supports the pelvis is narrower than the waist supporter, and the position to attach it is below the waist.

How to choose a waist supporter ② Choose by life exercise level

For light exercise for health or chronic discomfort in daily life, it is recommended to use a relatively soft type that eases the burden on the lower back. We recommend the ones that have the functions that you can move comfortably and have a good sense of fixation, which are necessary for daily use. However, it’s best not to leave it on for too long, but to use it for a long time.

Used during sports

For relatively intense sports and those who require a lot of exercise, it is a good idea to choose one that fits tightly even if you move violently. It is recommended that the belt is doubled so that it will not shift during sports. There are also professional supporters, so it’s a good idea to refer to them.

How to choose a waist supporter ③ Choose by function

Supporters cover the entire waist, so choose one that is highly breathable. Especially in summer, sweat may cause skin problems such as stuffiness and rashes. For those with sensitive skin or those who want to use it all season, we recommend using a mesh material with good breathability.

Choose by elasticity

Elasticity is very important when using a waist supporter. For example, when the pain is severe or when it is better to restrict movement, it is better to choose one that has low elasticity and is firmly fixed. On the other hand, for daily use such as work and sports, we recommend a highly elastic supporter that is easy to move and fits your body.

How to put on the waist supporter correctly

Waist supporters may not be effective if not worn correctly. Here, we will introduce the points to properly attach the waist supporter.

Point ① Put on in a natural posture

When attaching the waist supporter, do not retract your stomach and wear it in a natural posture. Take a deep breath and wear it in a natural condition.

Point ② Fit to the body

When attaching the supporter, if you attach it on clothes or underwear, if you attach it while it is wrinkled, it will not fit and will shift, and it may not be effective. Also, if you wear something that is too small or does not fit your body size, not only will it not be effective, but back pain may worsen, so be sure to wear something that fits your size. ..

Point ③ Do not overtighten

If you move your body too tightly and it feels unnatural, or if you feel painful because it puts too much pressure on your stomach, it is not installed properly and you should reattach it so that you do not feel any discomfort.

Recommended products for waist supporters

There are various types of waist supporters, but this time we will introduce the recommended products of Kowa “Vantelin”, which is famous for commercials, and “Zamst”, which is popular for its high-performance supporters.

Recommended ① [Kowa] Vantelin Supporter for waist

It wraps around the waist and stabilizes the waist firmly. The cross net sewn into the fabric supports the waist over a wide range. It has a three-dimensional fit shape that is difficult to stretch vertically and easily stretches horizontally and diagonally, so it fits firmly from the waist to the lower abdomen.

Recommended ② [Kowa] Banterin Supporters Lumbar Corset

With a wide size of 24 cm in height, it supports a wide range from the upper lumbar spine on the back to the pelvis. The specially shaped hard panel and double taping belt fit perfectly to the curve of the waist. It has a sense of stability and firmly fixes the entire waist. In addition, the V-shaped mounting shape moderately presses and lifts the lower abdomen, reducing the burden on the lumbar spine, and the fixing force can be easily adjusted with the auxiliary belt.

Recommended ③ [Zamst] Pervilock dial type (pelvic supporter)

The dial on the waist is an excellent one that allows you to freely adjust the tightening of the pelvis. Suppresses misalignment while maintaining the grip, thinness, and breathability peculiar to urethane fabrics. In addition, the sliding tape inside the main body further supports slippage.

Recommended ④ [Zamst] ZW-4 waist supporter (soft support)

It is a type that is particular about thinness and lightness, which is ideal for light sports and everyday use. Four slip-on tapes are used on the inside of the main body to prevent the belt from slipping due to violent movement. Even though it is a soft support, it is an excellent product that firmly supports it.

Recommended ⑤ [Zamst] ZW-5 Waist supporter (middle support)

The 3D back panel on the back fixes the waist in three dimensions, providing both outstanding stability and a comfortable fit. In addition, a power grip texture that does not shift even in violent movements is adopted. The mesh material prevents stuffiness and provides a comfortable fit.

summary

This time, we have introduced how to select and attach waist supporters, and recommended products. It is said that many people, regardless of whether they are healthy or male or female, experience low back pain at least once. If you take care of such back pain with an appropriate back supporter, you will be less likely to suffer from pain and you will be able to spend your days healthier. If you have anxiety about your lower back, why not try using a lower back supporter?

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Fitness

How to remove visceral fat! We propose an exercise / meal plan that you can continue every day!

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Must-see for those who are worried about their stomach! In this article, we will introduce “exercise” and “diet” to reduce visceral fat. Exercise is a very important point to reduce visceral fat. Why don’t you take this opportunity to review your exercise and eating habits in consideration of your health.

There are two types of body fat

There are two types of body fat. “Visceral fat” and “subcutaneous fat”. Visceral fat has the characteristic of being easily attached in a short period of time, but it can also be removed in a short period of time. It is a visceral fat that is relatively easy to attach to adult men, but it also attaches to women. If your abdomen becomes voluminous, it is a good indication that you have visceral fat. It is often called metabolic syndrome. Subcutaneous fat, on the other hand, is a troublesome fat that is difficult to remove once it is applied, and has the characteristic of being easily attached to the lower body.

Causes of increased visceral fat

There are three main causes of increased visceral fat. I eat too much, drink too much, and lack exercise. Modern people tend to prefer greasy foods compared to the past. The number of meals at homes centered on Japanese food has decreased, and the number of people eating out and eating at convenience stores has increased. Also, those who like alcohol tend to be over-calorie. As an adult, in addition to a decrease in basal metabolism, if you are not aware of exercise, you will lack exercise. You have the opportunity to walk in the city, but if you live in a car-centered life, you are especially prone to lack of exercise.

What happens if you have too much visceral fat?

Visceral fat is mainly found around the abdomen of the body. If you have too much visceral fat, your stomach will be bloated, so it is called “tummy chubby body shape”, “apple body shape”, “metabolic body shape”, etc. Visceral fat follows a surface called the “mesentery” deep inside the abdomen. And if the visceral fat increases, more and more fat will be attached between the internal organs, and the abdominal circumference of the body will become chubby.

metabolic syndrome

Metabolic syndrome is diagnosed when there is a possibility of multiple lifestyle-related diseases even if they are not individually diagnosed as lifestyle-related diseases. The lifestyle-related diseases are hypertension, diabetes, and dyslipidemia. These are easy to merge and are said to be affected by obesity. How to lower the number of lifestyle-related diseases can be expected by improving exercise and diet. Metabolic syndrome is said to be caused by obesity, so it can be said that it is closely related to visceral fat.

How to reduce visceral fat

The most effective way to lower the visceral fat level is to “exercise”. It is said that “aerobic exercise” is especially effective. At the same time, we will improve food and drinks. In addition, as a characteristic of people who increase visceral fat, there are statistics that sleep time is 5 hours or less, so it is important to eliminate sleep deprivation and get enough sleep.

aerobic exercise

Compared to subcutaneous fat, visceral fat is easier to remove by exercise. Therefore, “exercise” is very effective in reducing visceral fat. Among them, “aerobic exercise” is especially effective in lowering visceral fat. Aerobic exercise uses the power of oxygen to burn the body’s sugars and fats. Generally, it is said that aerobic exercise will be effective if you do it for 20 minutes or more a day.

Review of eating habits

It is also important to review your eating habits to remove visceral fat. If you tend to rely on eating out or eating at convenience stores, your nutritional balance will be lost. Furthermore, it is not uncommon for people who like alcohol to drink evening drinks every day. Alcohol is high in calories and promotes appetite, so you eat too much. This can cause a lumpy stomach and obesity.

Eliminate sleep deprivation

According to statistics, the average sleep time of people with a lot of visceral fat is 5 hours or less. It means that there is a deep relationship between sleep time and the body’s visceral fat. Studies have shown that short sleep times can increase hunger and appetite. Do you ever want to eat a midnight snack when you sleep short and stay up late? A midnight snack is a great enemy when it comes to removing visceral fat. We recommend that you sleep at least 8 hours.

6 recommended exercise plans that you can continue every day!

Exercise not only reduces visceral fat, but is also effective in relieving stress and lack of exercise. And as a result, you can expect a diet effect for the whole body. It is recommended for both men and women who want to reduce the plump abdominal circumference and visceral fat of the metabolic syndrome, and those who are concerned about obesity. And when exercising, don’t forget to rehydrate.

Exercise to reduce visceral fat ① Running

When you run, be aware of the time you run. After running for more than 20 minutes, fat will gradually start to burn. And I recommend running at a pace that suits you, not too fast and not too slow. Let’s run with the image of “I can run while talking to people” and “It may be a little tight but it feels good”. By continuing daily, you can expect a dieting effect, which will lead to a decrease in the value of visceral fat.

Exercise to reduce visceral fat ② Walking

Walking is an exercise that you can easily start if you have comfortable shoes. Walking is an aerobic exercise, so you can expect a dieting effect by continuing for 20 minutes or more. Walking in the cold season is especially effective for the body. It uses energy to warm your body, so it’s more effective than walking the same amount of time in the summer. The trick is to start with a short distance and time every day.

Exercise to reduce visceral fat ③ Swimming

Swimming has one-sixth the gravity of land, so you can train without straining your knees or hips. Also, because you breathe consciously, you can expect the effect of reducing the visceral fat of the body. It will be easier to continue if you start with underwater walking and gradually change to something that puts a load on your body. Swimming naturally consumes calories depending on the water temperature, even if you are in the water. And thanks to water pressure, blood flow is also promoted, metabolism is high, and it becomes easier to lose fat naturally.

Exercise to reduce visceral fat ④ Yoga

Yoga is also recommended for women who are not good at exercising. Yoga has many benefits besides the diet effect. The benefits are all that are good for women, such as improving sensitivity to cold, relieving constipation, improving basal metabolism, adjusting autonomic nerves and adjusting hormone balance. Therefore, it is a popular sport for women. Please note that yoga cannot be expected to have a dieting effect immediately. However, if you continue, the effect will appear.

Exercise to reduce visceral fat ⑤ Cycling

Cycling is a sport that you can easily start with a bicycle. And you can exercise with less strain on your body. It’s also an aerobic exercise sport that takes in enough oxygen, so it’s perfect when you want to get rid of the visceral fat around your abdomen. Cycling is said to be an exercise that consumes a lot of calories. And since cycling is an exercise that you can do while enjoying the scenery, there is also the advantage that it is easy for women who are not good at exercising to work on it.

Exercise to reduce visceral fat ⑥ Muscle training

Muscle training is an anaerobic exercise. There are various merits of muscle training. It improves the effect of aerobic exercise, increases basal metabolism and makes it difficult to gain weight, and improves poor circulation and swelling. Muscle training can be said to be an exercise that can be expected to have a positive effect on women like yoga. It also improves sleep quality and relieves stress. Besides the diet effect, there are many nice benefits. It takes about a month for muscle training to be effective, and it is important to continue.

Recommended meal plan that seems to be continued every day!

Dietary improvement is important for removing visceral fat. Not only lack of exercise, but also eating habits are greatly involved in the so-called metabolic syndrome, which causes the abdomen to become voluminous. If you drink too much alcohol or eat too much food, you will not only get fat, but you will end up with chubby visceral fat around your abdomen. Women are also more likely to have visceral fat after menopause. Visceral fat, which both men and women should be careful about, can be improved by reviewing their diet.

Japanese food is recommended

We recommend that you refrain from eating out as much as possible and eat a well-balanced meal such as one soup and three vegetables. However, suddenly, when it comes to “let’s cook ourselves mainly in Japanese food”, the hurdles are high. It is important to continue improving food and drink like exercise. Many Japanese dishes are time-consuming, so it is recommended that you first add natto and tofu to your daily diet so that you can continue daily. Miso soup is a versatile dish. If you make it with plenty of vegetables, you can get the nutrition of the vegetables and get a feeling of fullness.

3 Eat regularly

Eating three meals regularly has the effect of making it difficult to store visceral fat. In addition, eating three meals raises the body temperature and raises the basal metabolism, leading to a diet effect. Even if you eat three meals, eat an appropriate amount in a well-balanced manner. If you eat only the same foods and drinks, your diet will be biased. In particular, it is recommended to use foods that are rich in protein and dietary fiber. It is difficult to continue if you are aware of the balance of each meal, so let’s check the balance of meals every day or several days.

Eight minutes

The important thing when eating is to finish the meal in eight minutes. It is important to chew slowly and eat well to be satisfied with your stomach. Eating fast makes it harder for you to feel full, so you end up eating too much food and drink. After eating a bite, it is also effective to put chopsticks on it. Getting into the habit of eating slowly is a great way to get rid of visceral fat. And it also leads to improvement of constitution.

Small stomach measures

Even if you devise various things, you may get hungry. Being too hungry and too patient is actually not a good thing for a diet. Warm soup, miso soup, yogurt, etc. are recommended as measures against hunger. This is because eating warm foods makes it easier to feel full. Yogurt is also rich in protein and low in calories.

Don’t eat before bedtime

It is recommended that you finish your dinner at least 3 hours before you go to sleep. If you eat it before bedtime, your body will work to digest it while you sleep, and you will sleep lighter. This will reduce the quality of your sleep, resulting in a virtuous cycle of visceral fat. We also recommend non-caffeine drinks before bedtime. Water, roasted green tea, hot milk, herbal tea, etc. are non-caffeine and have a relaxing effect.

Be modest in alcohol

Alcohol is a great enemy when reducing visceral fat. However, you may go out drinking with them. In such a case, be careful not to drink too much alcohol. Drinking too much alcohol has the effect of increasing your appetite. As a result, I eat too much and I am on the road to obesity. Drinking alcohol happily can also relieve stress. However, if you want to get out of your metabolic syndrome for your health, moderate your alcohol intake.

Precautions when reducing visceral fat

It’s important to keep up the good work, saying, “I’m worried about my abdomen, I have to work hard on my diet because I have a metabolic syndrome!”, But there are some precautions to be taken when lowering the visceral fat value. I will introduce it in three parts.

Be careful not to limit your diet

It is not recommended to “diet only” when removing visceral fat. Aerobic exercise and a well-balanced diet are important when dieting to reduce visceral fat. If you only restrict your diet, you will lose muscle and, as a result, your body’s metabolism will slow down. When the metabolism of the whole body is reduced, it becomes difficult to remove the fat around the abdomen.

Be careful about skipping meals and reducing body fat

It is not recommended to skip meals. This is because the blood sugar level rises at once the next time you skip a meal and eat. If that happens, you will eat sick and it will have the opposite effect of a diet that loses fat. Be careful as you may end up in a state where your metabolic syndrome progresses.

Be careful not to worry too much about body fat and exercise excessively

Exercise is good for your body. But that refers to “moderate exercise.” If you do “excessive exercise”, there is a risk that people who lack exercise are likely to get injured. Exercising a lot for a long time is not good for your health. Let’s round up the exercise around 90 minutes as a guide. Aiming for “moderate exercise that can be continued” is effective in lowering visceral fat and is also an anti-obesity measure.

summary

How was it? It was found that “exercise” and “diet” are closely related to visceral fat. Lowering visceral fat also prevents metabolic syndrome with a lumpy abdomen. There are various risks associated with metabolic syndrome, so why not take this opportunity to review your exercise and diet and try to reduce visceral fat.

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