Do you have to diet strictly or do high-intensity exercise to lose weight? A Japanese author simply did daily planks—without starving or hitting the gym—and successfully lost 10kg over a year, all without extreme dieting. The method is simple and easy to sustain.
35-year-old Japanese author Micunosin shared his experience online. He said his weight loss journey began in May 2024 at a friend's gathering when he saw a group photo and was shocked by his "round" physique, thinking "This is bad!" upon seeing the photo. That moment solidified his determination to change his habits. He joked, "Friends you see regularly often don't notice the change, but photos are the most honest mirror."
Micunosin successfully lost about 10kg in 1 year and 3 months by insisting on a 3-minute daily morning plank and practicing the "80% full" eating principle.
Micunosin's exercise regimen was extremely simple—the only exercise he stuck to was daily morning planks. He followed the steps of the "Devil Plank" tutorial from the fitness channel "Noga Channel," strictly completing about 3 minutes of training every day. He said, "I couldn't do 4 minutes, so I did 3! I'm happy I stuck with it."
He emphasized that for him, the real benefit of planks was the psychological effect of making his brain think "I want to start losing weight" within those 3 minutes, which he believes is more crucial than the exercise itself. Recently, he's added push-ups every other day, enjoying the sense of achievement as the reps slowly increase.
The "Devil Plank" steps include:
Micunosin noted: "Three minutes a day adds up to 30 minutes in 10 days. But trying to make up for 30 minutes of exercise in one day is incredibly difficult. So consistent, small efforts are key."
Besides planks, Micunosin completely changed his eating habits. He realized "the pressure of being overly full" is far greater than "the pressure of being slightly hungry," because overeating leads to prolonged discomfort, regret, and weight gain risk. He stated, "A slight hunger can be relieved with just one rice ball," placing less burden on the body.
He encouraged the 80% full principle, emphasizing eating slowly to stimulate the satiety center. He even "chews" vegetable juice to prolong eating time.
Micunosin believes continuous self-reminders are key to success. He maintains the awareness of "I am losing weight" in daily life and starts with small actions, like "choosing not to sit on the train," "opting for mackerel dishes for lunch first," etc. He also frequently posts about his weight loss journey on social media, jotting down thoughts and records to reinforce the "I am losing weight" mindset.
However, he specifically reminds that his method is a personal experience share, and results vary. He suggests readers should find a sustainable and suitable healthy weight-loss method based on their own physique and lifestyle rhythm, and avoid blindly dieting.
