A must-read for those who want to diet from now on. How I became unhealthy through self-taught dieting, and how I built a healthy, lean body from there.

I have a body that gains weight easily, and I have been repeating the cycle of gaining, losing, and gaining weight since I was young.
There is a reason why I kept gaining weight no matter how many times I lost it; it was because my method was just to stop eating and reduce my weight.
A few years ago, out of ignorance, I decided to lose weight again and went on a diet where I didn't eat. I lost about 6 kilograms, but because I wasn't eating, my brain couldn't function, my mental state was in shambles, and although I was able to lose weight, I think I fell into depression.
I also lost muscle, so my body became thin and not attractive.
Even though I succeeded in losing weight, my life was at its lowest point ever.
From there, I started eating again and gradually recovered.
I gained weight again, but that was when I learned that by building muscle, I could get a body that doesn't gain weight easily. I also learned that because I have a body that gains weight easily, it is also easy to build muscle, so I thought I had no choice but to do it.
Since then, I have worked hard, and now I have a decent amount of muscle and don't gain weight easily anymore.
I often think lately that not knowing things is truly a scary thing.

I will now share that content with you.

To build a healthy body that doesn't gain weight easily,
it is more important to "adjust your diet, build muscle, and improve your lifestyle habits" than just reducing your weight. Health also includes your mental state.
Short-term diets are prone to rebounding, so it is important to create a system that you can maintain for a long time.

First, as a major premise, a body that doesn't gain weight easily is,
"a state where energy expenditure is high and blood sugar levels are stable.".

I would like to share something important.

Adjusting your diet (most important)

• Eat plenty of protein (meat, fish, eggs, soy)
→ You can maintain muscle and control your appetite

• Increase dietary fiber (vegetables, seaweed, mushrooms)
→ Prevents sudden spikes in blood sugar.
Also, when you are hungry late at night and really want to eat something, I recommend having it as a soup because it can also fill your stomach.

• Do not stop consuming carbohydrates
→ It is better to eat white rice.
Eating white rice increases your metabolism, so I want you to eat it in the morning. Many people really stop eating it, so please be careful 🙇‍♂️

The basic order of eating is: vegetables → protein → carbohydrates
If you have seaweed, it is better to eat it first so that your blood sugar level is less likely to rise.

• Replace snacks
→ I recommend dried sweet potatoes instead of sweets. When you really want to eat something sweet, Japanese sweets like yokan are better than Western sweets.

Building muscle (increasing metabolism)

Of the energy consumed in a day, about 60% is basal metabolism, and by building muscle, this basal metabolism increases.
Basal metabolism is the "energy consumed just by being alive" to maintain life, such as maintaining body temperature, heartbeat, and breathing.
Of the remaining energy expenditure, 30% is used for physical activity such as exercise and daily life, and 10% is used for diet-induced thermogenesis.

Muscle metabolism increases even more when you train large muscles (legs, back, chest).
I recommend doing strength training 2-3 times a week as it is effective.

Training at home is fine, and if possible, it is easier to build muscle if you can go to the gym.
Please consult me if you are having trouble with your menu 😊

Increasing daily consumption (it is subtly important)

These are small things, but they will be effective if you continue them.

• Elevator → Stairs
• Reduce sitting time
• Aim for about 8,000 steps a day
• Walk for about 30 minutes after meals, even if it is inside your house

This "frequent movement" can prevent the accumulation of fat.

Sleep and stress

If you neglect this, you will easily gain weight.

• Lack of sleep → Appetite-increasing hormone UP
• Stress → You will want sweets. Also, if you eat even a little bit of sweets, you will want to eat more, so it becomes a negative chain reaction.

The ideal is 6-7 hours or more of sleep.

Common points of people who do not gain weight easily

• They adjust the next day if they overeat
• They do not do extreme restrictions
• Their habits are simple and sustainable

Please try to be conscious of these things.
To avoid becoming unhealthy like I did, please eat properly and exercise 😊
I am rooting for everyone who is working hard on their diet 💪!!