Eight Habits Hina Quit to Speed Up a 20 kg Weight Loss
ひなちゃんねる / Hinata Kato
In this video from HINA CHANNEL, Hina describes an earlier period of dieting that felt like constant effort with little to show for it. Hina skipped meals, forced themself through exercise they disliked, and watched others succeed. Hina recalls wondering, "I'm trying so hard, why am I the only one not getting good results?" Dieting became something Hina hated. The turning point, as Hina tells it, was giving up a set of habits. After that the weight started coming off, and the process became enjoyable. Hina notes that commenters now call them "good at losing weight" and argues that viewers can get there too. The video walks through eight things Hina stopped or changed, and ends with a broader argument about enjoying the process.
1. Quitting the "don't eat" diet
Hina puts this first and stresses its importance. Hina's argument is that dieting by not eating, including fasting, first breaks down muscle. In Hina's view, muscle is what makes a body easy to slim down, so losing it leaves the body more prone to gaining weight. Hina also says that severe restriction pushes the body into "starvation mode," where it tries to conserve nutrients and avoid using them up. Hina describes this as something the brain learns.
Hina calls this a trap. The results come quickly, but rebound is easy, and the approach is hard on mental health because it depends on endurance. When intake is cut to the bare minimum, the body decides it needs nutrients, and appetite gets stronger. Hina's alternative is a balanced intake of protein, fat, and carbohydrates, with enough essential nutrients to keep appetite from running out of control.
Hina's practical advice is to calculate a PFC (protein, fat, carbohydrate) balance. This can be done with online tools or on Hina's own weekly menu site, which shows target carbohydrate and protein intake in easy-to-read numbers. Hina adds that starving yourself is also bad for your skin, and that people will regret it as they get older.
2. Treating leftover appetite as a habit: the "ex-boyfriend theory"
Hina's second point concerns appetite that remains even after you have eaten enough. Hina says this appetite is simply a habit. To explain it, Hina compares it to getting over an ex. If you can't forget an ex, the sad days continue. People get over an ex by clearing away reminders, spending more time with friends, and investing in hobbies. Hina argues that the same approach works for food cravings: fill your time with other things until they become routine.
Hina's example is a healthy morning routine, such as going for a walk after waking up, then eating well and exercising. If you keep this up, it becomes a habit. The key mental shift is to accept that this "vain appetite" is just habit. Hina says this realization changes your thinking and that weight then comes off quickly. Hina ranked it second because of how important they consider it.
3. No heavy eating right before bed
Hina's third point is framed as not tiring out your organs. In practice it means stopping binge eating and drinking before sleep. Hina's reasoning is that the body uses little energy during sleep, while the intestines need time to rest and digest. A big late meal leaves the body feeling bloated and heavy the next morning. That sluggishness lasts all day, kills the desire to exercise, and creates what Hina calls a negative loop. Hina says the timing of meals even changes body shape, and suggests eating a big breakfast instead.
Hina's rule is to finish eating at least four hours before bed. Hina suggests that people who struggle to lose weight should check whether they often eat late, and says that fixing this alone makes a big difference. For people who come home late from work or cram school, Hina recommends choosing easily digestible food, especially easily digestible protein.
4. Quitting diets without exercise
Fourth, Hina stopped trying to lose weight without moving. Hina's case is that aerobic exercise burns calories and fat, while strength training builds muscle. More muscle raises the calories you burn even at rest, so you are less likely to gain weight when you eat. Hina uses a metaphor: our lifestyle has been taking in more calories than it burns, like water about to overflow a cup, and exercise is the only way to lower the level. Seeing results sooner also boosts motivation.
Hina emphasizes choosing enjoyable exercise that can be done every day. Hina personally loves morning walks while looking at the scenery, and does glute exercises lying on the floor. Hina also says exercise releases "happy hormones" that make you more positive and change how you think.
Hina also offers timing suggestions to make exercise more effective. Aerobic exercise done in the morning on an empty stomach, Hina says, burns fat first. Strength training is best done when you are strongest, which Hina puts in the evening, around 5–7 p.m., after a meal. Hina's reasoning is that training when you can exert maximum force builds muscle better.
5. Small goals first: the "carrot theory"
Hina says big goals are fine, even good, but the priority should be achieving what is right in front of you, step by step. Hina calls this the "carrot theory," which they had discussed in a previous video. If the carrot is far away, the horse eats the grass at its feet. If you dangle the carrot right in front of its nose, the horse keeps running after it and reaches the finish line before it knows it.
For Hina, the most important thing in weight loss is consistency, so you should not overdo it. The sustainable choice wins: for example, Hina suggests skipping a daily jump-rope regimen chosen only because it burns a lot, in favor of a walk you actually enjoy. Hina reads out a viewer comment saying that a very thin member of LE SSERAFIM made the viewer feel they could never look like that and that life wasn't fun. Hina pushes back on the idea that life isn't fun and tells viewers to accomplish one small thing at a time. Hina's reasoning is that small daily accomplishments bring a sense of fulfillment, and that being happy every day matters more than a distant, large achievement.
6. No more staying up until morning
Sixth, Hina stopped staying up late. Hina recommends being asleep during the 11 p.m.–2 a.m. window, even for people who care only about dieting. Hina's explanation is that growth hormone is secreted during this time and supports skin metabolism.
Hina presents this partly as personal experience. On nights they are asleep during that window, Hina says their condition the next morning is completely different. The difference shows in how Hina feels and in their skin, their belly doesn't stick out, and even wounds heal differently. Hina concludes that sleep matters for weight loss, skin, and self-improvement alike, and urges anyone staying up late to go to bed as early as possible.
7. Eating for your gut and how it changes your mindset
The seventh habit is eating meals that care for the gut. Hina goes so far as to say gut care matters more than skincare, and that it also matters for weight loss. Hina's claims are that a clean gut absorbs good nutrients more easily, that 90% of happy hormones are produced in the gut so mood changes too, that bowel movements improve, and that a protruding belly goes away. Hina also says eating the right foods makes you want to exercise.
Hina spends the most time on the mental side of this. Hina describes how eating well creates a sense of taking care of yourself, and says this carries over into relationships. Once you value yourself, you start to think: "I care about you, but you don't value me, so I'll keep my distance." Hina calls this a very good mindset because it makes it easier to walk away from bad men and from friends who take advantage of you. Hina's summary is that what you eat changes how you think. In practice, Hina suggests searching for gut-friendly foods, adding them to your cooking, and enjoying the cooking itself.
8. Fixing posture, with stretching
The eighth point is introduced as "stretching is very important" and centers on posture. According to Hina, correcting your posture means tightening your stomach. Simply walking through everyday life with your stomach engaged, compared to an otherwise identical day without it, makes a large difference in calories burned. Walking with your chest out and back supported uses your abdominal muscles and also makes you look slimmer.
Hina explains that stretching makes muscles more flexible, and loosened muscles can be used more effectively. Hina's examples are that relaxing the chest muscles lets the chest lift, and the same applies to the butt. With looser muscles, you learn to walk using your glutes, which becomes glute training in itself. Hina's recommended order is to start with the easiest step, walking with a tight stomach, then add stretching to improve posture.
Closing: the "sparkle is strongest" idea
Hina ends with a broader argument, labeled "the sparkle-is-strongest theory" in the video chapters. Weight loss and self-improvement should be enjoyable. "We are the protagonists of our lives," and that holds whether you are heavy or thin, whatever you're doing. Hina says people who shine have a different look on their faces and believes they are the most popular.
For viewers who got bored because the weight didn't come off easily, Hina's message is to put these eight changes into practice. Hina frames following through as keeping a promise to yourself, which, in Hina's view, raises self-esteem, sharpens your own unique beauty, and makes life more enjoyable. Hina closes by asking viewers to share in the comments what worked for them. Hina says they also want to keep growing and would like to learn from those experiences.
Hello. Today I'm going to show you how I lost weight by quitting this. I used to lose weight the wrong way. It may have been a false weight loss. Every day I tried hard. That's what I thought. The lack of positive results was driving me crazy. I'm trying so hard, why am I the only one not getting good results? It was a tough weight loss for me.
I'm doing something I don't want to do. I will hold off on my meals. I do exercises I don't like. I increasingly hated losing weight. Losing weight was hard for me and not fun. I hated losing weight. But I stopped this. I did this. I was losing weight.
You and I will become good at dieting. There are many comments saying, "Hina is amazing." One comment said, "Hina is good at losing weight." You will also be good at losing weight. It's a lot of fun. I'll get started. This is Hina Channel. There are eight of them. This is important.
First, I stopped losing weight by not eating. This is important. When you lose weight by not eating, including fasting, the first thing that happens is that your muscles break down. A body that is easy to lose weight is made up of muscles. I think so. When muscle is broken down, it becomes increasingly thinner. Our bodies are becoming more and more prone to gaining weight.
It's time to go on a diet where we don't eat. Our bodies go into starvation mode. Our bodies try to conserve nutrients. Our bodies try not to use up nutrients. Our brains learn to think that way. Our bodies are really prone to gaining weight and making it difficult to lose it. This seems like a trap.
The results of this weight loss are immediate. However, it is easy to rebound. It's not good for your mental health either. Our hearts are patient. We are limiting our nutritional intake to the absolute minimum. Our bodies think they need to take in nutrients. Our appetites become stronger.
We need to eat a balanced diet of protein, fat, and carbohydrates. It makes us want to eat more. Make sure you get enough essential nutrients. A proper diet will help you avoid excessive appetite. Let's eat well.
We don't know how much we can eat. Calculate the PFC balance. We can easily measure it on the internet. You can also measure it on my weekly menu site. It's your carbohydrate intake. It's your protein intake. There is easy-to-understand data that quantifies these factors. You measure it. Stop losing weight by not eating. It's not good for our skin. We are getting older and older. When we get older, we will surely regret it.
Second, appetite even after consuming adequate nutrition is just a habit. It's the same theory as my ex-boyfriend. If we can't forget our ex-lover, we will continue to have sad days. We remember our ex-lovers. This is the same theory. What did you do to forget your ex? We clear away memories of our ex-lovers. We throw it away. To forget him, we spend more time with our friends. We spend more time on our hobbies. This is the same thing. Let us increase that time.
Once it becomes a routine, it becomes a habit. We create healthy routines. For example, after we wake up in the morning, we should go for a walk. We should eat healthy and exercise. If you continue that routine, it will become a habit. Accept that your vain appetite is a habit. This feeling is very important. This might make us laugh.
I was so excited that I couldn't speak properly. This changes our thinking in fascinating ways. We lose weight in no time. This is important, so I presented it second.
Third, I stopped my organs from tiring. This is a deep story. Simply put, it's binge eating and drinking before bed. I stopped eating heavy meals before bed. At night, we just sleep. We don't use that much energy. We'll eat a big breakfast. This changes the shape of our bodies.
Your intestines also need time to rest in order to digest the food you eat. This leads to our bodies feeling flabby and heavy the next day. If our bodies feel sluggish and heavy in the morning, that state will continue throughout the day. We don't want to exercise. This is how a negative loop is created.
Let us stop eating food too late at night. We should finish eating at least four hours before going to bed. It's time to think about why it's so hard for us to lose weight. We often eat late at night. Just revisiting this will make a big difference. Some people may come home late at night from cram school or work and eat a meal. In that case, eat something that is easy to digest. Eat easily digestible proteins. That alone can make a big difference to our bodies.
Fourth, I stopped losing weight without exercise. Exercise is important. Exercise burns fat. Aerobic exercise burns calories. Strength training strengthens the muscles in our body. Building muscle increases the calories you burn. Our bodies are less likely to gain weight even if we eat. Our bodies burn calories without doing anything.
If you want to see weight loss results quickly, it's important to get some exercise. In our current lifestyle, we have been taking in more calories than we burn. To reduce the amount of water that is about to overflow from our cup, we need to exercise. The only way we can reduce it is by exercising. This will make it easier to see weight loss results. It also increases our motivation. Exercise is important.
Let's do some fun exercise that we can continue. I love walking in the morning. I enjoy walking and looking at the scenery. I do glute exercises that you can do while lying on the floor. That kind of exercise is good. Do exercise that you can continue every day. It will change your body a lot. It also makes us feel very positive. Exercise releases happy hormones. We will be very positive. Our way of thinking will also change. Let us exercise!
Making exercise a meaningful time increases its effectiveness. Take aerobic exercise for example. If you do aerobic exercise in the morning on an empty stomach, fat will be burned first. When it comes to strength training, it's best to do it during the time when we're strongest. That is in the evening, at 5 p.m., 6 p.m., 7 p.m., etc. We feel most energized in the evening after eating a meal. Training at times when you can exert maximum force will help strengthen your muscles. I made a supplement.
Fifth, it's good to have big goals. But first, let's achieve what's right in front of us, little by little. This is the carrot theory I talked about the other day.
There is a horse here. The carrots are very far away. In that case, the horse will eat the grass underneath. It's a meal close by. But what happens when you put a carrot in front of a horse's nose? You will make the horse chase the carrot. We dangle a carrot in front of the horse to keep it running. Before you know it, the horse is at the finish line. This is the same theory as this. This is a story made up by my brother. Sorry, I tried to take it away.
It's great to set big goals. That's a very good thing. But it's important to achieve what's in front of you. The most important thing about weight loss is to keep it up. We should jump rope every day because it will help us lose a lot of weight. Let's go on a walk that we find enjoyable. Let's do what we can continue steadily. We must not overdo it.
I received this comment from a listener: "One of the members of LE SSERAFIM is very thin. I can't be like her. I don't know what to do. My life is not fun." Would you go so far as to say your life is not fun? Let's accomplish one small thing at a time. Before we know it, we'll be at the finish line. You can rest assured. Who am I? You can rest assured. Please believe what I say.
This small effort will give you a sense of accomplishment. When people feel a sense of accomplishment, they feel spiritually fulfilled. I think this is important. Small daily accomplishments are better than big, distant accomplishments. We will be happy every day. Keep doing what you can continue.
Number six, I stopped staying up until morning. We always prefer to go to bed between 11 p.m. and 2 a.m. Even if we are just on a diet, it is better for us to go to bed at that time. During this time, growth hormone is secreted. To improve our skin, it is better to go to bed early. The secretion of growth hormones leads to skin metabolism. Between 11 p.m. and 2 a.m. we'd better go to bed.
I have experience. When I go to bed at that time, my condition is completely different in the morning. It's not just my physical condition. That's how I feel. It's the condition of my skin. My belly isn't sticking out. The wounds heal differently too. Sleep is extremely important when it comes to weight loss. It's about skin condition and self-improvement. Sleep is important in everything. Is there anyone who stays up until the morning? Is anyone staying up late? You should go to bed as early as possible.
Number seven, what is this hand? Seventh, I eat meals that become increasingly important to me. What is it? It's a good activity for the gut. It's more important to take care of your intestines than to take care of your skin. It's also important for weight loss. A clean intestine makes it easier to absorb good nutrients. 90% of happy hormones are produced in the gut. Our feelings change too. Your bowel movements will improve and your protruding belly will disappear.
Eating the right foods makes us want to exercise. Food not only transforms our bodies but also our minds. We feel that we are able to take care of ourselves. We can really start to think like that. Relationships also change.
It's someone who doesn't care about me. I care about me. I care about you too. You don't value me. I will keep some distance between me and that person. It's someone who doesn't care about me. This is assuming that I care about that person. I don't need someone who doesn't value me. We get into that mindset. That's a very good thing. We can quickly walk away from bad men. We can distance ourselves from friends who take advantage of us. Our food changes how we think.
We can easily search for activities and foods that are good for the gut. We're going to add these and cook them. We enjoy cooking. I think that's very good. Let us eat food that takes care of us.
Number eight, stretching is very important. Just stretching can make a huge difference to our bodies. I'll explain briefly. When we correct our posture, we tighten our stomachs. Just by tightening our stomachs, we can completely change the calories we burn. We don't do that and just go about our lives as usual. We walk with our stomachs tense on a daily basis. These are the same day. By simply tightening our stomachs, we burn more calories. This is very good, right?
Stretching to improve your posture is very important. We can burn more calories just by walking with our chests out and our backs supported. We use our abdominal muscles. We look skinny. Stretching makes your muscles more flexible. When you relax your chest muscles, they become more flexible and your chest will lift. The same goes for the butt. Your butt will also rise. When we relax our muscles, we are able to use them more effectively. We learn to walk using our glutes. This leads to glute muscle training. There are only good things.
We'll stretch and improve our posture. The easiest thing we can do is walk with our stomachs tight. Then we'll stretch. Let's improve our posture. You should try this. You put this into practice. We find weight loss and self-improvement enjoyable.
We are the protagonists of our lives. We have to be fun. Let us shine. It's the same whether you're fat or thin. It's the same no matter what you're doing. We just want to have fun. When we shine, our faces change. I think the ones who shine are the most popular.
You may have felt bored even though you didn't lose weight easily. You put this into practice. By doing this, you are keeping your promise to yourself. Your self-esteem will improve. You will be able to refine your own unique beauty. This is very important. It means your faith will be stronger. You will enjoy life.
You put this into practice. Please tell me what you did well. You comment and share it. I would like to know more about that too. I also want to continue growing. Please tell us about your experience. I taught mine. That is someone who decided to try this out starting today. Please subscribe to this channel and hit the like button. Goodbye. I have a toothache.
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