[Must-see for the overweight] 7 things I did to lose 16kg (85.6kg to 69.6kg) in 5 months [Low motivation]

Hello. I'm Shunsoku, a guy who, because I succeeded in dieting last year, has been lazy even after rebounding, telling myself, 'I'm still safe because I can lose weight whenever I get serious.'

To motivate myself, I will introduce 7 things I did back then that I personally think are important. The theme is 'losing weight without spending money or time'.

I'll also include my height and age, which are necessary for calculating BMI.
Height: 177cm
Weight: 85.6kg -> 69.6kg
Age: 31 (at the time of the diet)

1. Read Koki Kameda's blog

Reading this blog makes you feel like you can lose weight because you understand calorie counting and the mechanisms of weight loss. Being a professional at weight loss, he is more persuasive than some mediocre influencers, and above all, the articles are easy to understand.
By the way, I made sure I could access Koki Kameda's blog from my home screen at any time. It's the best.

2. Weigh yourself and keep a record every day

Excluding the knowledge from Koki Kameda's blog, this is personally the most important thing.
It is important not to look away from things you don't like. If you keep a record, you can look back and think, 'Why didn't I lose much this week?', and it also serves as a reference for the next time I diet, like me.

3. Go walking (aerobic exercise)

This is also essential for increasing calorie expenditure.
I walked two train stations' worth (30 minutes) during my commute every day. That's 9,000 to 14,000 steps a day. I didn't have to transfer trains, the commute time itself barely changed, and it reduced my stress during the commute, so it was killing two birds with one stone.

By the way, I tried Fit Boxing for a while, but I got bored after about a month. It's impossible, because if I could do hard things, I wouldn't be overweight, right?That's just a game for people who are already thin to show off that they are exercising...
I think walking during my commute is easy to continue because it's not the goal itself and there is a sense of compulsion. The goal is the commute, not walking... a bit of a twisted way of thinking.
I felt that things like Fit Boxing or the gym are goals in themselves, so it's difficult for someone with a weak will like me, and I still don't want to do them. Because my mentality is overweight!!!

4. Restrict your diet

Dietary restriction is unavoidable.
There is a lot of scattered information when you dive into the sea of the internet, buthonestly, I think it's fine to just balance the calories roughly.
Even if people say 'eat more at lunch in your 3 meals' or 'you need protein' or 'you should drink protein shakes,' it's a hassle, some people don't have time in the morning to eat 3 meals, and salad chicken is expensive!!!

My diet was something like this:
Breakfast: Coffee (I drank it after arriving at work)
Lunch: Rice ball, salad, and soup
Dinner: 200g of rice + natto + 1-2 side dishes

I didn't eat snacks or drink juice, but I think it's okay to have a little if it's within your target calories.

5. Drink lots of water

I don't know if it's effective, but I drank a lot because it seemed good for my health. About 2 liters a day. Another point is that it can fill your stomach when you're hungry.
Honestly, this was more because my uric acid levels were pointed out during my health checkup, so I drank it consciously.

6. Soak in the bathtub

Just like how going to a sauna makes you feel like you've lost weight, soaking in a bathtub makes you feel like you've lost weight because you're losing water, so I recommend it. I have no idea if it's actually effective from a diet perspective!!!
However, when you consider that you're weighing yourself every day, I don't think short-term numbers are meaningless for maintaining motivation. If the person themselves can be convinced that 'I took action and the number went down!', isn't that good enough?

7. Post your records on social media

If it weren't for the old Twitter, I probably wouldn't have started this diet, and it's no exaggeration to say I wouldn't have kept it up this long.
After all, creating an environment where people can see your progress makes it harder to slack off, andabove all, getting likes satisfies your need for approval!!Isn't it great that you can satisfy your need for approval just by dieting? We overweight people should be filling our stomachs with approval rather than food...

How was it? I hope this was at least a little helpful.
I've since rebounded to the high 70kg range, but writing this article has made me think maybe it's time to get serious... so I think I'll start soon.(People who say they'll start soon like this never actually do it)

The end.