Written by: Takafumi Kozuma (Doctor, Ikedajiri-Ohashi Sera Clinic)
As a specialist in diabetes and endocrinology and metabolism, I treat patients daily for weight management, diabetes, and lifestyle-related diseases.
On the other hand, I also have experience competing in men's physique and went through a significant cutting diet to prepare for the competition.
I just want to be upfront with you from the start,Weight loss taken to the limit is different from general diets for health.This is what it means. Medically speaking, it's not a method that can be recommended as is.
Nevertheless, the lessons learned in the process were very significant, and I feel that "what's truly important in dieting" became clearer precisely from that experience.
This time, I'll share insights that I believe will be helpful to patients, drawing not only from my knowledge as a doctor but also from my personal experience with weight loss.
The main factor in losing weight was, after all, diet.
The strongest feeling I got from trying to lose weight was,Whether you lose weight or not is greatly influenced by your diet.That's what it was.
I was working out quite hard and my exercise volume wasn't small either. Even so, in the end, it was my daily diet that determined the changes in my body.
"I want to believe that it's okay because I exercise," but in reality, it's not that simple. Diet is still the foundation for losing weight.
I feel this during consultations as well. When a diet isn't going well, it's often our daily eating habits, such as snacking, sugary drinks, eating out, or late-night meals, that we should re-examine rather than specific exercises.
Just reducing food intake will also reduce muscle.
On the other hand, what I strongly felt as I continued to lose weight was,It's not just about reducing food intake.That's what it was.
Even when strength training, you lose muscle during weight loss. I've actually felt this in changes to my physique and in my training sessions. This means the body tries to shed muscle along with fat.
That's why diets that only focus on the number on the scale are dangerous. Even if the number decreases, if you lose muscle along with fat, your appearance won't become as toned as you'd expect, you'll get tired more easily, and you'll be more prone to regaining weight.
What I really want to achieve with my diet isNot losing weight itself, but reducing fat while preserving as much muscle as possible.I felt that firsthand.
Plateaus always come. And if you get anxious at that point, you're likely to get stuck.
One of the hardest things about losing weight was,Stagnation periodI've experienced this many times: it's when you're losing weight smoothly at first, but then suddenly it becomes difficult to lose more.
There are times when you feel like you're doing the same thing and still not succeeding, which is more mentally taxing than you might think.
While I haven't measured my basal metabolic rate, subjectively, as my weight loss progresses,A feeling that my metabolism is slowing down.I had [something]. I felt like my body was going into energy-saving mode.
Just cutting more calories each time will gradually become difficult. Fatigue will build up, training quality will decline, and you'll have less room to breathe mentally.
When things stagnate, the important thing is not to take drastic measures immediately.
Take a short break, observe the progress without rushing, re-examine the macronutrient ratios without drastically changing calorie intake, and swap ingredients. Such adjustments have sometimes led to better results in the long run.
Furthermore, managing fatigue and controlling bowel movements were also very important. Weight fluctuates not only due to fat but also due to water and bowel movements. I also learned many times during my weight loss journey the importance of not getting too caught up in the ups and downs on a daily basis.
During consultations, for individuals who have plateaued with general dieting, it's common for their caloric intake to have unknowingly increased.
Therefore, during a plateau, before rushing to cut back,Diet, snacks, drinks, activity level, sleep, fatigue, bowel movementsI think it's important to organize it once.
Dieting is a marathon, not a sprint.
What I clearly realized through my weight loss experience is that dieting is not a short-term battle, but ratherSomething like a long-distance runThat's what it is.
You can cut it all at once with momentum, but that alone won't last. If it doesn't last, it's easy to go back to how things were.
While repeatedly exercising strong self-control might yield results in the short term, it's difficult to sustain in daily life without feeling strained.
Rather, I feel that steady efforts like reducing sugary drinks, avoiding late-night meals, changing how you choose to eat out, and making strength training and walking habits will ultimately be stronger.
To be honest, I've gained a good amount of weight back.
I've written a lot up to this point, but to be honest,I've gained quite a bit of weight back.
Since it was weight loss taken to the extreme, it could be said to be natural in a sense, but I still keenly felt that "losing weight" and "maintaining weight" are completely different.
Because I have this experience, now not only "losing weight," but to patients,How to spend your time after losing weightI am telling them that [something] is important.
If you return to your old lifestyle all at once after reaching your target weight, you're likely to regain the weight. Continuing to weigh yourself, not stopping your exercise routine, and quickly getting back on track when you gain a little weight. These “maintenance strategies” are very important.
And setting goals is also important.
Not to the extreme of what's done in tournaments,Aim for a weight that can be maintained without strain and that improves health checkup results.is more valuable medically and realistically.
For those who want to consult about dieting and weight management in Ikejiri-Ohashi
If you're stuck in your own diet routine, experiencing yo-yo dieting, or have been told you have abnormal blood sugar, HbA1c, lipid, or liver function levels during a health checkup, it's important to review not only your weight but also your blood sugar levels and lifestyle habits.
At Ikejiriohashi Sera Clinic, we provide consultation services for diabetes and lifestyle-related diseases, including diet, exercise, and weight management.
Instead of aiming to "lose weight no matter what,"To arrange it in a way that can be continued healthily.But as a result, it leads to changes in body shape and test values.
summary
Having experienced weight loss myself, I realized that the key to dieting is very simple.
Diet is the main player in weight loss.
However, just reducing your food intake isn't good.
There will be plateaus. So, before rushing to cut back further, let's adjust.
Dieting isn't a sprint, it's a marathon.
And what's really important is to maintain it even after reducing it.
Because I myself have experienced weight loss, plateaus, and rebound, I truly understand that the more extreme the method, the less likely it is to be maintained.
If you're concerned about your weight, have been told you have abnormal health check results, or feel you've reached the limit of your self-directed diet, don't shoulder it alone. Consider incorporating a medical perspective.
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