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Diet [Part 1] Not weight loss! Remove fat

Restricting eating to lose weight has no effect.

When I buy food, I’m worried about calories, and when I look at the label, I think, “This is okay because the calories are low.”

After wondering why I couldn’t lose weight, I cut calories extremely.

Although I lost weight, my skin was sagging and I couldn’t get the beautiful body I wanted.

You do not have this experience?

I will teach you the basics of how to make a really good-looking body shape.

The difference between weight loss and fat loss

Weight loss is the loss of weight by making the balance between calories ingested and calories burned negative.

This method is essential for competitions such as boxing, where the ranks differ depending on the weight, but it is not a diet performed by the general public.

This method also reduces not only fat but also muscles, which is harmful to your health.

A diet that creates a “good-looking body” is to reduce fat without losing muscle as much as possible.

The important thing is not the loss of weight, but the loss of body fat percentage.

When it reaches 10% to 15% for men and 18% to 21% for women, people will say “I like the style!”.




The photos are the finalists who have won the local competition.

They plan for about half a year, gradually lose fat, and narrow down all at once in the two weeks immediately before the contest.
Everyone has a beautiful feminine body.

Weight training is essential for dieting (fat removal)

Even a diet that removes only fat will have a negative balance between calories ingested and calories burned, so if nothing is done, not only fat but also muscles will be decomposed and converted into energy. (Catabolic)

Only when you have the potential to cause this kind of catabolic is your weight training to prevent your muscles from breaking down.

Weight training is effective because it prevents muscle breakdown and at the same time promotes fat burning.

Also, if you are a beginner in weight training, you can get some muscle hypertrophy even under undernutrition.

Diet period

It’s worth remembering that weight training with restricted food is more demanding than you might think.

Extreme dietary restrictions and overtraining don’t last for long periods of time, and you may end up giving up before you get results.

If you have experience, you may be able to narrow down at once at the beginning, but if you are a beginner, it is better to set a period and work gradually.

The recommended diet period for beginners is 5 months to 6 months. Weight loss of about 2 kg to 3 kg per month.

Excessive weight loss in a short period of time is not good for your health and can cause your skin to sag (wrinkles on your abdominal skin and buttocks).

The period ends in half a year at the longest, and it is healthier to return to normal and repeat again.

This time was the basic idea of ​​dieting.

Diet series [Part 1] to [Part 5]
I have an article about the specific calculation method required for dieting, so please read it in order!

Diet [Part 1] Not weight loss! Remove fat
Diet [Part 2] Know the daily calorie consumption
Diet [Part 3] Adjust calorie intake with three major nutrients
Diet [Part 4] How to eat
Diet [Part 5] Prepare the intestinal environment