Chain Reaction

It is important to make a daily record of what you eat. This will help you identify your pattern of eating and find any activities that may cause overeating.

Situations that cause overeating become a chain reaction. If you analyze the chain carefully, you can take counter actions that can prevent the reaction from occurring altogether.

For example:

1. Keeping sweets within reach
2. Eating when you are not hungry
3. Disappointment in your inability to prevent overeating 
4. Give up dieting altogether

The point is whether or not you can cut the chain before it becomes longer. This will help you make your lifestyle one that prevents building fat.

What is a True Diet?

One major misconception that dieters have is that dieting is for reducing weight. For example, running a marathon of 42.195km (26mi) may cause you to lose 5-6kg (11-13lb) of weight. However, you are only reducing 330g (.73lb) of body fat. In short, you will have to run 3 full marathons in order to burn off 1kgm (2.2lb) of fat.

When we refer to weight, it includes everything such as fat, blood, water, muscles, bones, and so on. Trying to reduce your weight only by dieting will reduce body fat as well as muscle mass. Of course water will be the first factor when we see a drop in our weight. However, body fat cannot be reduced as easily. Although our weight can be reduced quickly, this is not a true diet.

The correct method for dieting is to reduce body fat without losing muscle mass. When you are losing weight, it is important to continue resistance exercises as well as when you gain weight. A true diet can only be accomplished when we combine both dieting and resistance exercises.

Basic Theory for Diet Success - Exercise

The first goal for beginners should be to gradually reach 10,000 steps on a pedometer a day. Once you reach this goal, you should include 20-30 minutes of fast walking. For the first 5 minutes, you should walk at your usual pace as a warm-up. Then, you up your pace until the last 5 minutes where you slow down again for a cool down.

If you continue walking at a speed of 80-100 meters a minute (88-109 yards) for 20 minutes, you will burn about 80kcal which is about the same as one egg. If you do the same for 40 minutes, you will consume the energy equivalent to one onigiri (rice ball).

It is import to exercise, but please note that it is difficult to reduce weight by exercise alone. Dieting should be done by:

1. Reducing intake of food
2. Exercies
3. Improving your lifestyle

It is necessary for you to find a reasonable method of walking, one where you don't push yourself too hard but is a bit of a challenge. You should form your own walking method and make it part of your lifestyle. Moreover, if you can keep to about 1500-1800 kcal a day, you can assume your diet is successful.


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Make Lifestyle Changes, Not Just Diet

The most fearful situation for dieters is rebound. What can we do to avoid it? The only solution is to improve your lifestyle by adapting behavior modification therapy and developing a body that is less likely to gain weight.

Even after you successfully lose weight, you will return to your original weight once you return to your previous lifestyle.

It takes 5-10 years for the human body to be changed by both genetic and environmental factors. Therefore, we must solve the lifestyle factors that are causing weight gain or obesity; otherwise it is hard to anticipate a more simple solution.

Learning Helps You Lose Weight

The other day, a Japanese TV program reported that learning about dieting helps to reduce weight. Many people may doubt this; however, it is true that just learning about it works because you will know the following:

1. When are good times and bad times to eat when controlling weight
2. Which works better to reduce weight, two meals or three meals a day
3. What kinds of food cause us to gain weight
4. How many calories we should consume a day when dieting
5. How much is the proper amount of calories for each person

When you learn the above points, you will start making more effort. Without the proper knowledge, people are prone to adapt the wrong diet methods that are advertised on TV and magazines.

Top 7 Ways of Dieting

Japanese internet research shows the top 7 dieting methods:

1. Being mindful with what they eat
2. Reducing the food they eat between meals
3. Reducing portion sizes and the number of meals
4. Jogging and exercising
5. Stretching and muscle exercise
6. Taking diet pills and supplements
7. Taking long baths

Though I do not recommend all of these methods, any of these should work when trying to reduce weight if continued for three months or so. Losing weight is not very difficult; it’s keeping the weight off that’s hard.

Reducing the amount we eat leads to lower calorie intake. As a result, we are sure to lose weight. Be careful not to eat less than your basal metabolic rate otherwise you may hurt your body. Another issue is that if, once you lose your desired weight, you return to your previous eating habits, you will likely gain rebound weight. When you lose weight, you will lose fat and muscle, especially if you are not exercising. When you gain rebound weight, you only gain back the fat. This is the serious point.

If you continue a cycle of losing and gaining weight, or yo-yo diet, your body will end up with an increasing body fat percentage. There is only one way to diet without gaining rebound weight. That is to learn the correct theories to dieting healthy so that you can make proper lifestyle changes. Dieting the healthy way, which includes aerobic and resistance exercises, can help you prevent weight rebound.

If you really want to learn the healthy way to diet, you should first understand the following:

1. Your personal basal metabolic rate
2. How much energy you use and how much you take in
3. The metabolic system

Please feel free to contact us if you wish to gain more knowledge on how to diet correctly and healthily.

Fuji TV Reports Diet Research

Yesterday I saw an announcement by Fuji TV, a major TV news channel in Japan.

The program said Tsukuba University had concluded from research that knowing the correct theories and education on dieting can be good motivation for dieting. This was also reported in the Europe Dieting Institute’s periodical. The TV program showed several people in Europe who were successful in losing weight including one old gentleman who reduced his weight from 113kg (250lb) to 75kg (165lb) by learning good diet information.

2/3 of Japanese people die of lifestyle diseases such as diabetes, high blood pressure, heart diseases, stroke, cancer, hyperlipidemia and others. In most cases, lifestyle diseases can be prevented by avoiding obesity. Though it seems as though many people know enough about lifestyle diseases, the fact is not so many do.

The Japan Diet Academy has sold their own educational materials on how to diet correctly for 7 years now, and have sent a few thousand dieting experts to share this information to the public.

- Chairman

The Importance of Exercise

It is important to exercise as well as develop good eating habits when dieting. However, exercising does not work to reduce weight. For example, walking for 30 minutes is almost equal to burning the calories for one banana. Nevertheless, exercise is a very important element of any diet plan.

Some research was conducted on measuring the effects of dieting without exercise and dieting with exercise. It was found that those who dieted while exercising were able to reduce their body fat more easily. In other words, exercising reduces your body fat percentage.

In contrast, if you do not exercise while dieting, you might lose some of your muscle mass. If you regain your weight, you will end up with a higher body fat percentage.

Let’s work towards keeping a good figure! If you would like to learn more, please contact us.

An Irregular Lifestyle Leads You to Obesity

According to statistics surveying when people began gaining weight, most people started to gain weight when the joined the work force after graduating from school. For some people, it began within 1-2 years and others noticed their body’s shape changing between 4-5 years after graduating. These people tend to become conscious of dieting just before reaching 30 and tried many times to reduce their weight but were struggling.

The major reasons for this change are:

1. They may have had more time for healthier lifestyle habits as a student.
2. They sometimes skipped meals.
3. Desk jobs do not require much activity.
4. They regularly drank alcohol which is high in calories.

Irregular meal times, frequent consumption of alcohol and lack of exercise all lead people to obesity. In this modern era, it does not take long for an individual to develop an unhealthy lifestyle.

At some point in our lives, we need to learn proper dieting in order to maintain our health as well as improve upon it.

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