How to lose 6kg in one year without overexerting yourself. No rebound.
I stepped on the scale for the first time in a while and was shocked.
What, 77kg!
I've gained 7kg in just one year...
Stress from changing jobs? Obvious lack of exercise? A decline in metabolism due to age?
Is it okay to just stay like this?
Hmm... I really don't want to stay like this!
I want to change.
I want to be as light on my feet as I was in my 20s again.
At that time, I read a book and tried it out. As a result, my weight started to drop gradually, and it is now stable at around 71kg.
This time, I would like to introduce that method.
It's okay, you will definitely lose weight too.
1. Read a book
First, the base book is "Those Who Want to Lose Weight Should Stop Calorie Restriction" by author Takeshi Masue.
Looking at the title alone, it looks like a crazy, absurd book. I was also skeptical until I read it and put it into practice.
To summarize the content roughly,
If you don't worry about calories and devise ways to eat, the rise in blood sugar will be gradual, making it harder to convert into fat, and you will lose weight. Specific examples are,
1. Eat staple foods like rice last, and eat vegetables and meat first.
Difficulty ★
2. Do not eat only carbohydrates like rice, but eat them together with protein and fat such as eggs and meat.
Difficulty ★
3. Move around within 15 minutes after eating, even if it's just doing housework.
Difficulty ★★
4. Eat so that you don't eat in the middle of the night (if the calories are the same, it's harder to gain weight if you eat during the day).
Difficulty ★★
5. Drink water 30 minutes before meals (500ml).
Difficulty ★★★
The book contains more specific methods and grounds, so I would like you to pick it up and read it.
I continued the above to the extent I could. As a result, I lost weight slowly.
Since there are no detailed dietary restrictions, I was able to continue without overexerting myself, and I have not rebounded even now.
2. Post your target weight where you can see it
From here on, I will list things I practice other than the book. It's so simple that some people might think, "Are you an elementary school student!" However, how many people are actually practicing this?
It is also important to write a specific number for your goal. Just by doing this, the continuation rate will increase significantly.
I wrote down 'I will weigh 68kg and get a six-pack this year!' and posted it up, and my wife laughed when she saw it.
But it doesn't matter what others think. It's just a matter of whether you do it or not.
3. Weigh yourself and record it every day
Next, weigh yourself every day and keep a record. But writing it in a notebook is a hassle, isn't it?
For those people, why not buy a scale that syncs with an app (INFIELD BEAUTY)? I bought mine online. It cost about 3,000 yen, and it makes weight changes easy to visualize and see. The syncing app is free, so that's not an issue.
If you prefer writing by hand in a notebook, that's fine too; the point is to use whichever method is easier for you to continue.
4. Run. Start with a walk
At first, starting with a walk is fine. If you try to run suddenly when you haven't been exercising, you'll overdo it and won't keep it up. Start with walks around the neighborhood, gradually increase the distance as much as you can, and then switch to jogging.
I also started with walks around my neighborhood, and at first, 1 to 2 kilometers was my limit. Even so, I kept at it, gradually increased the distance, and now, a year later, jogging 10 kilometers has become a habit.
It's also a good idea to set a goal and post it up. When I started my diet, I set a goal to complete a half-marathon one year later. Having a goal is why you can keep going.
When jogging, it's easier to keep going if you use an app that can measure your running distance. My recommendation is Adidas Running. It's fun because you can see the distance you've run, your pace, and calories burned. It's free to use.
5. Strength training
Once you adjust your diet and start jogging, you will lose some weight, but you'll hit a plateau at around 2 or 3kg.
That's when incorporating strength training will accelerate your diet results.
It's hard to keep up with strength training if you overdo it right away. I think many people don't know where to start.
For those people, it's a good idea to watch 'Mametama's Strength Training Diary' on YouTube and do the exercises that suit you.
There are many other YouTubers who post strength training videos, so it's important to continue with a method that suits you.
https://youtube.com/@mametama?si=IMWagWShiGQLNbe4
In my case, I do 8 minutes of full-body strength training while watching videos every morning when I wake up. I couldn't even do 10 push-ups, but by continuing, I can now do over 50, and my physical strength has improved.
Building muscle allows you to gain a body that doesn't gain weight easily.
6. Keep going
Ultimately, the key is to keep going. It is sad to end up rebounding after all. When you lose a certain amount of weight or gain even a little bit back, it is easy to just give up and say, 'That's enough.'
To prevent that, set your next goal and post it where you can see it.
And by continuing, you can not only lose weight but also regain a healthy body.
I hope this serves as a starting point for your diet. Let's keep doing our best together.
Thank you for reading. If you could 'like' or follow me, it would be great encouragement for me to keep going, so I would appreciate your support.