Hinata Kato's Six Rules for Burning Fat Faster, and Why She Still Calls Fat an Asset
ひなちゃんねる / Hinata Kato
Hinata Kato, who runs the diet channel Hinachan Channel, made this video for viewers hoping to slim down before summer. Their premise is that a fat-loss method shouldn't depend on arbitrary food rules like "eat this and you'll lose weight." Instead, they say, everyone's body runs on the same underlying mechanism, and the fastest way to burn fat is to work with it. They lay out six rules and encourage viewers to pick even one they think they can manage and try it.
Burning Fat Doesn't Contradict "Making Fat Your Ally"
Kato opens by addressing an apparent contradiction. The channel is known for body sculpting that "makes fat your ally," so a video about fat burning might seem inconsistent. Kato's answer is that moderate, healthy fat and unhealthy excess fat are different things. Even healthy foods cause weight gain if you eat too much of them, no matter what anyone claims, and plenty of healthy things become harmful in excess. Kato says viewers should definitely lose the kind of fat that can make them sick and keep going until they reach healthy numbers. They frame this as being about health, not about getting rid of fat as much as possible.
Rule 1: Eat Foods That Help Produce L-Carnitine
The first rule is to focus on L-carnitine production. Kato holds up the EAA (essential amino acid) drink they are making on camera as one example, because it contains ingredients that help produce L-carnitine. But they stress it doesn't have to be an EAA drink. Foods like pork work, and so does an L-carnitine supplement. Kato calls this a basic rule of the body and says it is why they drink EAA every morning, to make their body lose weight easily and gain weight with difficulty.
Kato also explains why they value amino acids specifically. In their account, amino acids are what remains after the body digests protein in the stomach and intestines. Because amino acids skip that breakdown step, they say, the nutrients go straight to the muscles, and muscle breakdown doesn't happen. Kato argues this matters because if your muscles break down, all the effort you put into strength training is wasted. That is why they always drink EAA when they are trying to change their body or working on bust-up.
Rule 2: Increase Your "Fat-Burning Factories"
The second rule is to increase what Kato calls the body's fat-burning factories. The method is moderate aerobic exercise combined with moderate strength training. Kato's explanation is that the factories start working when oxygen comes in, and that moderate strength training, which helps bring in oxygen, strengthens and multiplies them. They believe these two habits alone will probably make a big visible difference in your body.
For specifics, Kato recommends walking for 20 to 30 minutes at a pace where you can still hold a conversation. For strength training, they suggest working large muscle groups, which they consider the most efficient: chest, back, glutes, and legs.
Rule 3: Consume Medium-Chain Fatty Acids
The third rule gets a lighter treatment. Kato says it's good to consciously consume medium-chain fatty acids, but considers things like mackerel and omega-3 more important. So viewers only need to focus on medium-chain fatty acids when they can make the effort.
Rule 4: Get Vitamins B1 and B2
Fourth, Kato recommends foods rich in vitamins B1 and B2, such as natto and mackerel. Their reasoning is that these vitamins help the body metabolize carbohydrates and fats, and they compare them to kindling. Kato considers natto and mackerel easy for most people to eat. For more options, they suggest asking ChatGPT or Gemini, which will turn up plenty of foods. The goal, as they put it, is to bring in nutrients from outside so your organs can metabolize more easily.
Rule 5: Know and Stay Within Your PFC Balance
The fifth rule returns to the point that too much of anything is bad. Kato tells viewers to eat a balanced diet in terms of PFC: protein, fat, and carbohydrates. They should learn the exact daily amounts of each they need. Kato points to calculators on Hinachan Channel's official website and says ChatGPT can probably provide the numbers too. Once you know your targets, you can read nutrition labels and plan around them. For example, you might see how many grams of carbs a product has and work out how much you can eat at dinner.
Kato shares their own numbers. They are 155 cm tall and weigh 48 kg. They eat 80 to 100 g of protein, 40 to 50 g of fat, and about 180 g of carbohydrates per day. They expect some viewers to be surprised by the fat figure. Kato points to their own body as evidence and says they actually want women to eat that much fat. In their view, fat is essential for healthy, glowing skin and for producing hormones. They add that people who want to enhance their bust should be especially sure to eat plenty of fat, specifically omega-3.
Rule 6: Manage Blood Sugar with Eating Order and Post-Meal Movement
Kato presents the sixth rule as doing more than making fat burning efficient. They say it also makes the body less prone to gaining fat in the future and helps prevent aging, and they ask viewers to remember it.
The first part is eating order: dietary fiber first, then protein, then carbohydrates. The aim is to avoid raising blood sugar. According to Kato, wild swings in blood sugar make it easy to gain fat and also speed up aging. They recommend starting a meal with low-GI foods. They mention that kiwis surprisingly have a low GI value and suggest eating mozuku seaweed or a kiwi before eating meat. They frame this as a way to keep skin beautiful and the body from gaining fat.
Kato also describes their workaround for when they're busy or eating out and can't carry mozuku or kiwis around. They buy a protein drink at a convenience store and drink it before the meal. In their account, this makes their blood sugar rise slowly, which makes it harder to gain fat and to age.
The second part is light cardio for about 10 minutes right after eating. Kato's explanation is that this uses large muscles like the glutes and thighs, which then use up carbohydrates and keep blood sugar from fluctuating wildly. If you can't go for a walk, they suggest marching in place for 10 to 15 minutes, which you can do while replying to LINE messages. They add that this also helps prevent post-meal drowsiness, works as an anti-aging measure, and makes the body less prone to gaining fat.
Which Rules Matter Most
Kato sums up that controlling the body is actually easy once you understand the mechanism. They say they have used this understanding in their own experience, including intentionally gaining weight for their bust and trying various body-sculpting approaches, and that it lets them reshape their body freely. They expect several of the six points were blind spots for viewers. Of the six, they single out numbers 1, 2, and 6 as especially powerful and worth trying.
The Caveat: A Moderate Amount of Fat Is an Asset
Kato ends by repeating that a moderate amount of fat is extremely important and calls it an asset. In their words, fat is what gives you a bust, a beautiful waistline, and youthful, firm skin. They explicitly don't want viewers to conclude that they must burn fat just because Kato made a fat-burning video. The method is for people whose current fat levels are unhealthy, or for people who find that small visible changes boost their motivation. Ultimately, Kato says, continuing, enjoying it, and "sparkling" matter most. For viewers frustrated that their bodies aren't responding, they offer reassurance that putting fat and muscle in the right places produces a beautiful body. They also point out that with late July and August still ahead, there's time to make progress before summer ends.
Kato closes with plans rather than a firm conclusion. They want to make a routine video next, showing how they actually live day to day and which habits speed up fat burning, because they think seeing it would be easier to understand. They also want to cover the most efficient timing for protein intake in that video.
(Volume warning) Dance of joy.
I finally, finally got my own home. I was homeless for a month, living without a home, but I finally got my own place. And I've finished unpacking.
And also, I'm going to open a store! The store has started, and things have settled down a bit now. I'll share more about the store in due course.
So, it's summer, everyone! I'm sure there are many of you who want to slim down a bit by summer. Hinachan Channel started to share the correct diet methods. I thought, "I have to upload a video," so I'm filming now.
The most efficient way, our body's rules, like "I lose weight if I eat this," or "I gain weight if I don't eat this," we don't have those kinds of rules. Everyone's body has the same rules, the same mechanism. I'll teach you the fastest way to burn fat, following those rules. So, I'll explain it in an easy-to-understand way as I go.
There are six rules. Try to do at least one of them. Choose what you think you can do and give it a try.
Excuse me, let me make some EAA first.
First, let me just say this. I'm really good at body sculpting methods that make fat your ally, but "You say you make fat your ally, but you're talking about fat burning?" You might be thinking that, right? That's certainly true. I'm good at body sculpting that makes fat your ally, but unhealthy fat is different.
No matter what it is, even healthy foods, excessive intake is bad. You shouldn't eat too much. You'll gain weight, no matter how much they say it won't make you fat. Besides, there are so many things in the world that, no matter how healthy they are, you shouldn't overconsume. It's exactly the same as that.
You should definitely lose the kind of fat that can make you sick, not just a moderate amount. I say this for the health of all the MABUPINA out there. Let's keep losing it until we reach healthy numbers.
First, eat foods that produce L-carnitine. This is also one of them. This contains ingredients that help produce L-carnitine, but it doesn't have to be this, it doesn't have to be EAA, like pork. An L-carnitine supplement is also good. Focus on L-carnitine production. Isn't that super easy? This is already a rule for our bodies.
That's why I say I drink EAA every morning to make my body lose weight easily and gain weight with difficulty. Because it contains ingredients that produce L-carnitine, and amino acids are what's left after our bodies digest protein in the stomach and intestines. So, because there's no time for absorption and breakdown, nutrients go straight to our muscles. That means muscle breakdown doesn't happen.
Even if you're working hard on muscle training, if your muscles break down, all that effort is for nothing. So, it's really important to provide nutrients to prevent muscle breakdown. That's why I always drink these when I want to change my body or when I'm working on bust-up.
Second, let's increase our fat-burning factories. How do we increase them? With moderate aerobic exercise and moderate strength training. When oxygen enters, the fat-burning factories start spinning. So, moderate strength training, which helps bring in oxygen, strengthens and increases your fat-burning factories. Therefore, these two are very important. Honestly, just doing these two things will likely show a huge difference in your body compared to before.
So, what kind of aerobic exercise should you do? Walking at a pace where you can still talk to someone for 20–30 minutes, and strength training for large muscle groups is probably the most efficient. Strength training for your chest, back, glutes, and legs is incredibly efficient.
Third, let's consume medium-chain fatty acids. It's fine if you consciously try to consume them. There are also more important things like mackerel and omega-3, so it's okay to focus on them only when you can consciously do so.
Fourth, let's consume foods containing vitamin B1 and vitamin B2, like natto or mackerel. Why? Because these vitamins help with carbohydrate and lipid metabolism. They're like kindling. So, eat foods rich in vitamin B1 and vitamin B2. I think mackerel or natto are easy for everyone to eat. If you search with ChatGPT or Gemini these days, you'll find a ton of options, so look them up and actively consume them. Let's get nutrients from the outside to help our organs metabolize easily.
Fifth point. I just quickly mentioned it, but as I said at the very beginning, too much of anything is bad. So, make sure to eat a well-balanced PFC meal. P is protein, F is fat, and C is carbs. Understand the exact amount of protein, carbs, and fat you should consume daily.
There are easy calculators on Hinachan Channel's official website, and ChatGPT can probably give you that information too these days, so understand your PFC balance and try not to exceed it. Look at the back of the package and think, "Oh, okay, X grams of carbs." "Then I can eat this much for dinner." It's a very easy-to-understand number, so know it.
By the way, I'm 155 cm and 48 kg. I consume 80 to 100 g of protein, 40 to 50 g of fat, and about 180 g of carbs. Some of you might be thinking, "You eat that much fat?" But how's my body? I'm good at body sculpting by making fat my ally, so I have a method, and I feel absolutely invincible.
In fact, I want women to consume that much. Fat is also very important for creating healthy, glowing skin, and it's also fat that produces hormones. It's truly essential. Those who want to enhance their bust should especially consume plenty of fat (omega-3).
Sixth, it's not just about making fat burning super efficient, but also, it's important for making your body less prone to gaining fat in the future. Moreover, it also helps with anti-aging. It leads to preventing aging. So, it's super important, remember that.
First, let's eat dietary fiber. Then protein, and finally, carbohydrates. Why? Because we don't want to raise blood sugar levels. If blood sugar levels fluctuate wildly, it's easy to gain fat. It also leads to aging. You'll age faster.
To keep your blood sugar from rising, eat dietary fiber first. Foods with a low GI value. Surprisingly, even kiwis have a low GI value. It's also okay to eat mozuku seaweed or kiwi before eating meat. You should definitely do this to prevent aging, to keep your skin beautiful and your body from gaining fat.
When I'm short on time or out, I think, "Oh, what should I do?" "I can't carry mozuku or kiwis around." When I eat out, I buy a protein drink at a convenience store and drink it before my meal. That way, my blood sugar rises slowly, making it harder to gain fat and age. Please try this.
Immediately after eating, do light cardio for 10 minutes. By doing so, you use large muscles like your glutes and thighs, so your muscles use up the carbohydrates. This keeps your blood sugar stable. It prevents wild fluctuations in blood sugar.
Immediately after eating, do really light cardio. Or, if you can't walk, just march in place for 10 to 15 minutes. You can even reply to LINE messages while marching in place. This also helps prevent drowsiness. And it's also an anti-aging measure. Your body will become less prone to gaining fat.
So, it's actually easy to control our bodies. I've also gained weight for my bust and done various things for body sculpting, but if you understand this mechanism, you can freely transform your body. So, these six points were blind spots, weren't they? You're probably thinking, "Oh, really?" Numbers 1, 2, and 6 are super powerful, so please give them a try.
Regarding fat burning, I've told you the correct rules for our bodies and the fastest way to burn fat, but a moderate amount of fat is also extremely important; fat is an asset. You can have a bust because of fat, you can have a beautiful waistline because of fat, and you can have youthful, firm skin because of fat. That's extremely important.
It's not "Hina talked about fat burning, so I have to burn fat!" As I said earlier, if you're unhealthy or if your motivation increases when your appearance changes even a little through body sculpting, please try it. Ultimately, continuing, enjoying, and sparkling are the most important things. So please give it a try. But remember, a moderate amount of fat is truly an asset. Please remember just that.
"But my body isn't responding the way I want..." If you put fat and muscle in the right places, you'll have an incredibly beautiful body. It's okay. Don't worry. So, it's still late July and August, there's still plenty of time. You can make it, so let's work hard together.
I want to do that next. If I show that routine in a video, it'll be easier to understand. Like, "Oh, if I do this, fat burning speeds up," or something like that. "This is how I'm living now," kind of thing. It's fun for me, like sharing with friends. Next time, I think I'll do a routine video.
I also want to do that. The most efficient timing for protein. I'll do this in a routine video too. Thank you, everyone. So, bye-bye, see you again!
Hey everyone! I've created a website where you can directly access the serious weight loss exercise menu I put together, without searching! I'll put the link in the description, so please use it to make your diet even more efficient.
By the way, do you all use Instagram? I really love Instagram because I can reply to your DMs and like your posts. I upload a lot about recipes, activewear, and beauty, so please come and check it out. Alright, great job! Bye-bye!
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