“I lost 15 kg in my one-year diet at the age of 42,” says Sawako Hibino, an anti-aging specialist. There was no rebound at this time. The key to success is not to overdo it, whether when exercising or eating.
[Recommended diet] First of all, review your exercise and eating habits
Basically, you gain weight when your energy intake is larger than basal metabolism. So, the first thing you should review when dieting is exercise and eating habits.
Hibino, who is not good at exercising, does not use any special exercises such as running or swimming to diet.
Instead, she walks with a quick walk when go shopping, and conscious of the movement of her muscles in each and every movement of everyday life.
And she does a simple stretch of about 15 minutes every day before going to bed. The key to stretching is to move your body slowly while being aware of the muscles you are moving.
[Recommended diet] Make stretching a habit
Recommended stretching by Hibino-sensei…
■To lose weight of the upper body…
Bend your arms 90 degrees, tighten your sides, stand up and pull your elbows back. Be aware of the scapula while you stretch.
Always be aware of the correct posture in your daily life. A stooping or leaning posture will cause the back to gain muscles.
■ To lose weight of the lower body …
Extend your left hand backwards and your right hand in front. Raise your left foot backwards, aware of moving your abs and hip muscles, and keep for 10 seconds. Do it three sets alternately on the left and right. It is OK even if you do not go up high.
[Recommended diet] ◯◯ exclude diet is not successful?
A diet that has a prohibition of “do not eat”, such as the name ” Diet without ◯◯”, can be stressful. It is important to change the way you eat instead of forcing yourself not to eat.
What Hibino-sensei practiced was something like:
“Five meals a day. A snack between breakfast, lunch and dinner”
The reason is that the longer your hunger is, the faster your blood sugar rises when you eat, and the easier it is to accumulate fat.
There is a snack between three meals. For snacks, select nuts and cheese that are difficult to raise blood sugar. I try to keep the interval between my meals less than three hours.
[Recommended diet] Snacks should only increase blood sugar slowly
“For snacks, we choose brown rice, such as granola, nuts, and yogurt, that slowly increase blood sugar levels.” (Prof. Hibino)
Dr. Hibino has been trying various diets schemes, and she has practiced dieting twice a day.
Failing to diet by thinking: “Because I ate less than usual on my last meal, I can eat more on this meal”
If you control meals only by adding and subtracting calories, you may not be as thin as you want.
“More important than dietary calories are dietary GI (glycemic index) and GL (glycemic load), which represent the rate of increase in blood sugar when you eat. The GL value is an index obtained by multiplying the GI value by the amount of carbohydrate per serving. Eat foods that won’t increase your blood sugar level too much, and try not to raise your blood sugar sharply. ”(Prof. Hibino)
Blood sugar levels rise when you consume sugar in your diet. In order to lower this, the pancreas secretes a hormone called insulin. If you suddenly ingest a lot of sugar and the blood sugar level rises suddenly, a large amount of insulin is secreted to lower it, and excess sugar is converted to fat and stored in the body.
Because of that, Dr. Hibino says that she eats five meals a day, using snacks with nuts, etc., in a way that does not raise blood sugar rapidly.
[Meal of one day with Mr. Hibino]
・Breakfast / Vegetable salad and fried egg, granola, soy milk smoothie
・Snack / Mixed nuts 30g-40g
・Lunch / Curry “Curry is effective for anti-aging!” Says Hibino.
・Snack / yogurt drink
・Dinner / Salads, salads, boiled eggs and chicken, plus protein