[Eton TV] A Doctor’s View on Dieting and Tips

If you have ever tried dieting,

you may have heard this at least once.

"I really eat so little, but I still don’t lose weight!"

Or

"I’m the kind of body type that gains weight even from drinking water."

But is that really true?

In fact, gaining weight even though you eat less than you expend

is truly rare.

You may be eating more than you think,

or there may be a misunderstanding

about how the body uses energy.

Dieting is not simply eating less,

but a process of understanding how our body uses and

stores energy.

One reason many people fail at dieting

is often that they do not understand these basic principles very well.

Today, we will clear up misconceptions about dieting

and show you a healthy, smart way to diet

that anyone can easily follow.

Have you ever felt hurt after hearing someone around you say,

"Are you a little chubby?"

Especially if you are carrying a lot of weight at a young age,

medically speaking, it can be considered "not right."

If you are living happily and enjoying life,

your weight should not increase excessively.

That is because it is not just a matter of appearance,

but something connected to health.

Our bodies basically have certain features

that we perceive as beautiful.

However, when weight goes beyond the normal range,

these features may not show clearly.

In fact, if you look at male or female idols,

most of them have low body fat percentages and slim bodies, right?

As such, maintaining a healthy weight is

an important factor that makes our bodies more energetic

and beautiful.

Why does extreme dieting fail?

Many people feel that losing weight

is really not easy.

It takes a lot of effort to lose weight,

and maintaining the weight you worked so hard to lose is even harder.

If that effort feels so exhausting

that it seems like being trapped in prison for life,

it may be better not to start an extreme diet at all.

I have seen many people try to lose weight too aggressively,

only to fail and then experience the so-called "yo-yo effect,"

gaining the weight back again.

If this yo-yo effect repeats,

the body may age more quickly.

Of course, young people do not usually have sagging skin after losing weight,

but in cases of severe obesity,

if the weight drops rapidly, skin elasticity can decrease.

So the most important thing is to follow a diet that can be maintained.

Then how should you begin a sustainable diet?

The key is "controlling usage."

I mentioned that gaining weight by eating less than the energy the body uses is a lie.

It is important to increase the amount of energy your body uses

and control how much you eat.

First, it is important to know your basal metabolic rate.

You can measure your basal metabolic rate

with a machine such as InBody.

Basal metabolic rate refers to the minimum amount of energy

our body consumes to survive even when we are doing nothing.

Raising this basal metabolic rate

is very important for losing weight.

The most effective way to increase basal metabolic rate is

strength training.

As muscle mass increases, basal metabolic rate rises,

turning your body into one that burns more energy even while resting.

On the other hand, if you diet by starving yourself,

muscle mass decreases and basal metabolic rate also drops.

Then it becomes much harder to lose weight.

So when you first start dieting,

you should set aside thoughts of losing weight for a while,

and focus on consistent strength training first.

If you continue strength training for about 3 to 6 months,

your body’s muscles will be in a "vital and alive" state.

Once your body condition changes to make losing weight easier,

and you begin weight loss in earnest,

you can lose weight much more easily.

After increasing your basal metabolic rate through strength training,

it is time to combine it with aerobic exercise.

If you keep running 5 km at about 10 km/h,

you may feel the weight coming off more quickly than expected.

Aerobic exercise burns body fat

and also helps cardiovascular health,

so it can be considered essential for dieting.

Adding aerobic exercise to a body that is already "easy to lose weight with" thanks to strength training

makes the effect even greater.

By doing both kinds of exercise together,

you can build a healthy and firm body.

Surprisingly, sleeping is also

very important for dieting.

While we sleep, things like fat-breaking enzymes in the body

become actively at work.

If you do not get enough sleep,

the activity of these enzymes decreases,

and it may become harder to lose weight.

Also, it is good to finish all eating by 9 p.m.

and not eat anything until 9 a.m. the next day.

This means maintaining a fasting state for at least 12 hours

so that the stomach and intestines can rest.

If you regularly create these fasting periods,

it helps the body break down fat more efficiently

and maintain health.

This is also the basic principle of intermittent fasting.

These days, we tend to think that

eating three meals a day without fail

is natural.

But in fact, in human history,

the period when people ate three meals a day was not that long.

Before the 1940s,

most people ate two meals a day.

As modern society developed,

the habit of eating too often and too much emerged,

and this can be seen as a major cause

of the increase in obesity.

Therefore, for a healthy diet,

you need to make an effort to reduce excessive intake.

Rather than insisting on three meals a day,

it is important to develop the habit of eating appropriately

according to what your body needs.

This can be said to be an undeniably good method

for maintaining health.

Dieting is not simply about reducing body weight,

but a process of pursuing both our health and beauty

together.

The number on the scale is not the only thing that matters;

what matters more is keeping your body healthy

and energetic.

Rather than unverified extreme methods,

it is important to keep making steady efforts

based on the scientific and healthy methods discussed today.

I always support you so that you can stay healthy and

find beauty with confidence.

If you are curious about more details,

check out YouTube <Eton TV>.

Thank you.