[Q&A] Female in her 20s: Achieving the Ideal Body by Reducing Hip Size - Part 1

Hello, this is Eight!
This time, I am answering the questions
from the project I announced the other day.

Thank you for your question, R!
Let's do our best together ٩( 'ω' )و

To make it as easy to understand as possible,

1. R's goals and metrics

2. Current status analysis

3. Anticipated future challenges and direction

4. Monthly plan

I will explain in this order.

While this note is primarily for R, I hope
it will also be helpful for others
with similar concerns.

Now, let's go! ✌︎('ω'✌︎ )

[Questioner Data]

■ Questioner Information
Alias: R
Gender: Female
Age: 21 (University student)
Height: 153cm
Weight: 50kg
Body fat percentage: 28%
- Past experience with low-carb dieting
- Feels slightly uncomfortable with dietary restrictions
- Motivation for dieting: ◯
- Finds it hard to continue training because
it's difficult to target the right muscles.
- Gut health: ◯
- Flexibility: Concerns around the hip joints
- Skeletal type: Classic

■ Goals
・Want to feel lighter
・Want to reduce hip size
・Want to reduce body thickness

■ Request
Create a 6-month to 1-year plan to reach these goals

I have received this information and request.

My proposals are basically based on

• achieving goals in line with
  the individual's lifestyle and wishes

• establishing a sustainable method to maintain
  a satisfying style even after achievement

as the goal of my proposal.

It is also my principle to state what is good
or bad objectively, so I might be blunt
at times, but I hope you can forgive me 🙇

Now, let's start by analyzing your current situation.
I would like to share that with you.

[Current Situation Analysis]

First, regarding the numbers.

Both your weight and body fat percentage are within the standard range.
I think this is proof of your daily awareness and the efforts you have made so far!
That is wonderful! (^^)

However, regarding your hips and lower body area,
I got the impression from our DM exchange
that they might exceed the standard.

Based on the information you provided and our exchange, it is highly likely that you,
R-san,have a "pear-shaped" body type.

A pear-shaped body type is one wherebody fat tends to accumulate
around the lower body.It is also a body type where subcutaneous fat tends to accumulate easily.

This body type is said to be difficult to lose weight with and prone to gaining weight, and combined with issues like poor circulation,
your metabolism is said to be slightly poor.

Even if you do strength training, because you have subcutaneous fat, the muscles are stimulated before fat burning progresses, and it feels like you have gotten bigger, similar to the image of deflated muscles expanding.

The reason I used the expression "like you have" here is because
you didn't actually get bigger,
they were just deflated.

Don't you feel like that area is tight
when you have muscle soreness?
Please think of this as a mild version of that.

I felt that because of the above tendencies, when you trained,
you had the sensation that you had gained muscle, and you might have gotten discouraged before the body fat in that area dropped.

Also, as a body type, if you are pear-shaped,
you are not good at metabolizing lipids.

Please recognize that they are not converted into energy well and tend to remain in the body.

Therefore, what is considered a general diet,
restricting carbohydrates (such as starches), is a method that does not suit you or is less effective.

This is because restricting carbohydrates means, in other words, that you are not restricting protein and lipids.

Also, it is a characteristic that many people with this body type prefer dairy products and
refreshing flavors.

In reality, there is no such thing as a perfect pear shape, and since it is often a mixture of multiple body types such as apple or banana types, even if not everything applies, don't some of these points apply to you?

As for other current analyses, the fact that your gut environment is good and that you are a student, which makes it easier to ensure a certain amount of activity, is very positive for body makeup!

Also, I felt your attitude of researching various information yourself during our exchange!
Because of that, I felt that it is fully possible for you to approach your goal in about half a year.

In terms of timing, aiming for
an 80% ideal body by the end of the year might be the right feeling (*´ω`*)

While there are points like needing a bit more flexibility
and having low muscle mass,
since you are ahead in terms of knowledge and such,
I think you will see plenty of changes by the end of the year
even if you take your time to set the foundation before you start losing weight!

It will be easier to move toward your ideal body shape
if you set the foundation first!

Conversely, if you rush and try to lose weight aggressively from the first month,
for this type, there is a risk of hitting a
plateau quite strongly around the 2 to 3-month mark.

Considering your weight and muscle mass, breaking through a plateau
can be quite difficult or may require specific techniques,
so let's be careful about this together!

As for other physical analysis, there is a high possibility
that stiffness has developed due to tension in the inner and outer thighs,
front and back muscles, glutes,
and calves.

Since this also leads to issues like swelling,
please consider that immediate action is required
regarding this.

Now, next are the future challenges and direction
based on your current status ٩( 'ω' )و

[Anticipated future challenges and direction]

Now that I have shared the current analysis,
next I will share the challenges and direction.

There are four challenges (including requests) for R's body makeup
this time.

I'm sorry there are so many ( ；∀；)
Here is the content.

1. Have a mindset for body makeup

2. Control your diet

3. Increase flexibility

4. Focus without rushing

I will explain each one in detail.

The first is that I want you to approach this from the perspective of body makeup,
not dieting.

In R's case this time, your weight and body fat percentage
are at standard values.

In my experience, when values are at standard levels,
there are many cases where the overall balance
differs from one's own ideal.

Listening to your story, I felt that you are the type who
can change how you look surprisingly
even with the same numbers, just by changing the balance
of where muscle and fat are distributed on your body.

In that case,if you just lose weight, your silhouette will
remain the same, and since you will gradually
lose muscle mass in the process of losing weight, the result
will be a body that is prone to rebounding.

Furthermore, because your muscle mass will have decreased when you rebound,
the next diet will become
an even stricter and more difficult endeavor.

Because of this, I want you to approach this by
reducing body fat in unnecessary areas and adding some muscle
to the areas you want, which I define as"Changing the balance = Body Make"
.

Of course, we will also actually lose weight and body fat,
so please rest assured on that point!

A diet only has one stage, which is "losing weight,"
but in the case of body make, the focus changes
across phases such as the foundation-building period, adjustment period,
and weight-loss period.

If you recognize this, it will be easier to judge
based on numbers + appearance, and you will be able to
reduce unnecessary panic.

If you only focus on dieting, it inevitably becomes
"losing weight = weight dropping = correct,"
so even if your appearance is changing smoothly,
you may panic if the numbers don't look good,
which can lower your motivation.

Motivation control is also
extremely important when it comes to
changing your body, so
this time,please be conscious of "Body Make"!

For women, hormonal balance changes
week by week throughout the month, so
while noticing your own characteristics, such as
"this period is easy to lose weight" or
"that period is hard to lose weight," let's change your body
without rushing!

The second point isdietary control.

This applies to all women, but
please recognize that unless you are aiming for the low 40kg range,
carbohydrate restriction may have a high risk.

As mentioned in the previous chapter, Ms. R is likely pear-shaped.
Or a mixed pear shape.

And many Japanese women
have this body type.

Therefore, carbohydrate restriction does not suit them
or leads to unhealthy weight loss.

Unhealthy weight loss refers to
a way of losing weight where 50% or more of the lost weight
is muscle mass.

This is a way of losing weight that has no real benefits,
as there is no change in appearance, and
- metabolism worsens
- it becomes easier to rebound
- it becomes harder to lose weight after rebounding

This way of losing weight increases risks, so
I recommend refraining from carbohydrate restriction
without a clear intention.

Exceptions are when a professional provides advice or
when you want to give your body intense stimulation or change.

So, what will we do this time?

A "low-fat diet"

I think a so-called fat restriction is good.

Although I said restriction, please think of this as
body sculpting while controlling fat intake
this time.

The reason is simple.

• You like sweets

• You are likely not good at fat metabolism

• You want to build muscle mass

It is because of these three reasons.

Sweets generally contain sugar. And for this body sculpting,

carbohydrates are your ally, R-san ٩( ᐛ )و

Muscles cannot grow without carbohydrates. Since you want to build muscle in certain necessary areas, let's actively consume carbohydrates!

Building muscle here does not mean becoming bulky or muscular, but rather developing only beautiful, supple muscles to refine your body lines and make you look even slimmer, so please rest assured.

Of course, having a 3 PM snack is also fine! In fact, it is recommended! lol By the way, I always have a snack around 4 PM (o^^o)

If you lower your fat intake too much, your hormonal balance may be disrupted, so by gradually lowering your intake, it is easier to find the right balance for you, R-san.

Regarding intake, I will tell you the target gram amounts and the overall structure of your meals in the body sculpting plan that follows.

One point I want you to be careful about when controlling fat is to make sure you are getting enough protein and carbohydrates.

I see many people who treat low-fat as almost synonymous with calorie restriction, but that is a method that is prone to failure in the long term and also carries very high risks.

As your weight drops, some calorie restriction will become necessary, but it is possible to lose weight without excessively restricting calories until you reach about 45kg.

The third point is let's increase your flexibility.

Flexibility here means that the range of motion of each joint and the suppleness of the muscles are
at least ensured.

It does not mean I want you to be extremely flexible.

While there is an opinion that the higher the flexibility, the better,
this is a point where even athletes competing in tournaments have divided opinions,
so excessive flexibility is not necessary.

Regarding this point,please recognize that urgent action is required
(^^)v

Please consider that your efforts here will influence your subsequent progress and style!

The fourth point isa request for you to focus on actions appropriate for each phase without rushing
.

I will explain the details of the plan later, but I intend to change the focus content according to each period.

This is because, when considering the desired period,
that is overwhelmingly more efficient.

However, in the short term, there will be periods where your weight does not decrease,
and periods that are slightly removed from what is generally considered
the situation of working hard on a diet.

As a result, you may become anxious or impatient.

Honestly, even if you think, "Don't rush, it's okay!"
you will be surprisingly impatient when the time actually comes.
Even so, never waver; if you feel impatient, remember your original intention,
and focus on the content appropriate for that period.

Please remember that in the long run, that is overwhelmingly more likely to bring you closer to your ideal style!!

This is because if you train without sufficient range of motion,
you may gain muscle in places you didn't intend,
or your training efficiency may decrease.
Once gained, that muscle is difficult to lose.

From the perspective of body fat reduction, if you try to force weight loss in a rush
without sufficient understanding of diet,
you may give up when you hit a plateau,
or it may become very difficult to get out of that plateau.

I strongly hope that you, R-san, will avoid such a situation!

Now, before we get into the explanation of the plan,
I will first introduce the general direction (^_^)

I think it will be easier to understand while reading the plan.

First, regarding your primary specific numerical goal,
"10cm reduction in hip size",I believe it is achievable in a period of 2 to 3 months.

However, when you actually achieve it,I feel that it might be a little different from the ideal body R-san is imagining.

For my part, I want to bring you to a state where, at the point you have lost the weight,
it is as close to your ideal as possible, or where your ideal is more clearly imaginable!!!

Also, I believe it is ideal for you to be able to control your body and diet to some extent yourself after achieving your goal.

That way, even if the body you want to have changes, you can still realize it ٩( 'ω' )و

So, the direction will be as follows:

• Setting the foundation (1 month)

• Starting body makeup (2 months)

• Further reduction while toning each area (2-3 months)

• Adjustment & easing into habits for the future (1 month)

I have put together a plan following this flow.

It will be a total plan of about 6 to 7 months!
Do you have a rough idea of it now?

With this general direction in mind,
here are the details of the plan.
Please get into study mode m(._.)m

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