Part Seventeen: Little Secrets – Monthly Weight Loss and Running Safety

I want to lose 5 kg in a month

Losing 5 kg in a month is not impossible, it's just very hard work.

If you simply follow the G method and lose 500 grams per day, it will take 10 days to lose 5 kilograms.

However, my weight kept fluctuating, going from losing to gaining and then losing again.

Weight loss is relatively easy in the early stages of weight loss, so you can put in a lot of effort in the first two weeks.

After that, to maintain the weight you have lost, you must continue exercising and not be lazy.

In this way, not only the numbers change, but also the physical changes are visible – “she’s lost weight.”

Women are prone to swelling during their menstrual cycle, so losing 200 to 300 grams a day is an acceptable pace. If you don't see results in a week to 10 days, that's normal. Don't give up just because you don't see the desired results.

I'm scared at night and dare not run.

In today's society, it is relatively dangerous for women to go for a run at night.

I usually run along busy streets at night.

In addition, gyms or stadiums that operate late at night can also be fully utilized.

For those who don't have time, wearing sauna clothes and climbing stairs in a warm room can also be very effective (however, people with knee problems should not do this).

If you haven't lost weight completely, you can use a half-body bath to help regulate it.

I can't lose weight even if I don't eat.

I received an email saying, "I'm not even eating meals anymore, but I still haven't lost weight..."

If you want to lose weight, the only options are exercise and dieting; these are the core principles of the G-style weight loss method.

The most important thing to start is exercise, not dieting.

For example, if a person weighing 160 kg wants to lose weight, it is necessary to exercise and diet at the same time.

However, for people with a BMI (a reference index for assessing the ratio of weight to height) below 30 who want to lose weight, the first thing they should consider is how to exercise to lose weight more effectively.

Although it's not about not eating, it's very difficult for someone who has always maintained a three-meal-a-day diet to suddenly go on a hunger strike.

Start with exercise. If exercise doesn't achieve your daily goals, you can combine it with dieting to improve efficiency.

Making a firm decision to "lose weight" and then immediately reducing food intake is incorrect.

The first step should be to burn off your current food intake through exercise and lose weight by sweating profusely.

My suggested order is to start with exercise, and if that still doesn't help you lose weight, then add dieting.

Running Precautions

I often receive emails that say, "It's dangerous for obese people to run."

That's true. Pushing yourself when you're not in good health could lead to a situation like Mr. Matsumura's at the Tokyo Marathon.

The G-method for weight loss requires a lot of hard work and is quite simple, but that doesn't mean you can risk your life just to lose weight.

Please take good care of your health and lose weight appropriately.

To reiterate, severely obese individuals, those over 30 years of age with weakened physical strength, patients with heart disease, thrombosis, hypertension, and diabetes may experience symptoms such as anemia-related heart disease, thrombosis, cerebral infarction, cerebral hemorrhage, and hypoglycemia when engaging in exercise that can rapidly deplete fluid levels.

It is recommended that people with this kind of medical history use calorie counting to lose weight gradually.

Next is advice for those who are hesitant to run for other reasons.

Running does put strain on the knees, ankles, and lower back.

To reduce the burden, two important things are to avoid paved roads and choose appropriate shoes.

In addition, the environment of the venue has a significant impact on the physical burden.

Running on hard asphalt will increase the burden on your knees and ankles.

At this point, you can choose to run on soft ground such as in a park or on a dam, or you can make efficient use of the treadmills in the gym.

Running on soft ground can also improve your balance.

Running depends entirely on a pair of shoes, so it's important to carefully choose a pair of athletic shoes with good shock absorption.

For people who are not light, in order to reduce the burden on their ankles during exercise, they can choose high-top sports shoes with good ankle support, such as basketball shoes.

If you're afraid of danger and don't want to exercise, then think about how you can exercise without danger.

However, if you insist that "exercise is dangerous for obese people," you can forget about losing weight.

I had this thought in my mind that "I haven't exercised in a long time, and running is very difficult for me now." At first, I could just walk briskly.

In short, start with what you can do and keep up the good work!

The problem is...

Many people believe that "eating late at night can easily lead to weight gain".

Moreover, many people believed it to be true.

Actually, there is no scientific basis for this.

I'm not saying this because I'm a doctor. Think about those who work night shifts, what do they do? They certainly don't go without food.

So, what time is considered "late at night"? 2 a.m.? 3 a.m.? By 5 a.m., isn't that morning?

The problem isn't the time, but rather that I ate too much when I was hungry late at night.

Even with this in mind, the G-style diet doesn't explicitly state "no eating after X o'clock at night." (Feeling a little relieved?)

As long as you develop the habit of weighing yourself before meals, it doesn't matter what time you eat.