Is this diet really the right way to go?
~A scientific look at "Watanabe Yumika's" diet method~
Yumika Watanabe, who is a hot topic on social media, lost 15kg in eight months and has since maintained her ideal figure.
The secret lies in a scientifically sound approach that doesn't just involve reducing food intake, but also emphasizes exercise and mental health .
In this column, we will explain this diet method from a medical perspective.
Diet: Maintain PFC balance and improve intestinal environment
Watanabe bases his diet on the PFC balance , which focuses on the ratio of protein, fat, and carbohydrates.
In addition, consuming brown rice and oatmeal prevents a sudden rise in blood sugar levels, and also incorporates healthy fats such as nuts and olive oil.
By adding fermented foods and vegetables to every meal and improving the intestinal environment, we are also able to maintain hormone balance and basal metabolism.
〇 Exercise: Aerobics x Strength Training x Pilates
By walking approximately 8,000 steps each day, you can enjoy the benefits of aerobic exercise, such as improved cardiopulmonary function, stabilizing blood pressure, and improving mental health .
I also do strength training two to three times a week to maintain and increase muscle mass and increase my basal metabolic rate. I also do Pilates once a week to strengthen my core, which also helps improve my posture and flexibility .
This is an exercise menu that aims not only to help you lose weight, but also to help you develop a body with good metabolism.
Mental: Small goals and records
Setting small goals, such as "walking one more station," and achieving them stimulates the brain's reward system, giving you the strength to continue.
Furthermore, self-monitoring, such as posting on social media and checking yourself in the mirror every day, has been reported to be effective in forming habits and managing your weight .
The key to success is to find ways to continue doing it in a fun and effortless way.
Summary
Watanabe's diet is not just about losing weight in a short period of time, but is packed with ideas that can be continued in everyday life.
Furthermore, because it is based on scientific evidence, it is also characterized by its ability to prevent rebound weight gain while achieving both health and beauty . This is why I think it is an ideal diet that is easy to continue without any strain.
Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic