[셀럽헬스] Singer Kim Jong-kook’s no-heating diet
input 2024.10.31 11:20
input 2024.10.31 11:20correction 2024.10.31 11:50
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Kim Jong-kook recommended a no-heat diet. [사진=MBC ‘짠남자’ 방송화면 캡처]Singer Kim Jong-guk said that the cold helps him diet.
In MBC’s ‘Salty Man’ broadcast on the 30th, MC Jang Do-yeon said, “Time flies. It’s already the last week of October,” and added, “They say the average heating operation period is from late October to early November.”
Kim Jong-kook, who was listening to this, said, “It is best not to turn on the heating if possible,” making the cast members embarrassed. Jang Do-yeon joked, “Then when do you think, ‘I have to play it now?’ When your mouth turns,” Kim Jong-kook replied, “It’s when your feet feel a little cold even though you’re wearing socks.”
He continued, “I have a tip for you. When you stay cold, your body generates heat, so you naturally burn more calories. That’s why I recommend a no-heating diet this winter.”
Lee Joon said, “I tried that too. My mother said, ‘We need to go with the Nordic style,’ so I wore knits and jeans at home. It was uncomfortable at first, but once I got used to it, it became more comfortable,” making Kim Jong-kook happy. Made it.
When it’s cold, your basal metabolic rate increases, which is beneficial for weight loss.
The ‘heat-free diet’ recommended by Kim Jong-kook makes some sense. When it gets cold, body fat in the body is burned to maintain body temperature, creating heat. As a result, basal metabolic rate, which is the minimum energy required to sustain life, increases, making it easier to lose weight compared to other seasons.
According to the Korea Health Management Association, basal metabolic rate is 10% higher in winter than in summer. This is enough to reduce the calories from half a bowl of rice. Additionally, according to a research team at the University of Sydney in Australia, exposing the body to temperatures below 15 degrees for just 10 to 15 minutes produces the same effect as exercising for about an hour.
Exercising in such a cold environment can further increase the weight loss effect. Studies have shown that exercising when it’s cold helps the body convert harmful white fat into beneficial brown fat. White fat can cause inflammation and insulin resistance, while brown fat is a metabolic tissue that helps burn calories.
Brown fat receives raw materials from white fat and plays a role in generating heat. The reason brown fat can function to regulate body temperature is thanks to mitochondria. Mitochondria produce ‘UCP1’, a protein needed to generate heat, and while white fat contains only one, brown fat contains multiple mitochondria.
Outdoor exercise in cold weather increases risk of cardiovascular disease and injury
However, there are some things to be careful about if you exercise outdoors in cold weather. △Wear several layers of appropriate clothing △Wear clothes made of functional materials that wick away sweat rather than cotton or wool △Wear a hat △Drink plenty of water before and after running △Be careful of areas with ice △Wear a mask to avoid inhaling cold air.
In particular, you need to be more careful if your blood vessels are weak or your blood pressure is high. When it’s cold, blood vessels constrict in the body to prevent body heat loss, which increases blood pressure and puts more strain on the heart.
Therefore, it is better to exercise indoors where the temperature change is as small as possible, and if you exercise outdoors, it is better to do it during the day when the temperature rises, instead of in the morning and night when the temperature is low.
In addition, when the weather is cold, muscles and joints become stiff and prone to injury, so you must fully warm up before exercising. Also, when it is cold, 10 to 15% more energy is consumed than usual to maintain body temperature, so the intensity of exercise should be 60% of your maximum amount of exercise and the exercise time should be about 20 minutes to 1 hour.
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