[Diet Support Project] "Maintaining Weight" Even with Major Environmental Changes! Consistency is More Important Than Perfection!
Hello everyone!
This is Rairai!
Regarding the diet project for a friend I am personally supporting,
this was our first session in about three weeks!
You can find the previous content here👇
This time, we are
looking back at things while my friend's living environment has changed significantly!
The result this time is
"maintaining weight"!!
My friend has started a new standing job and manual labor, and is now
walking 10,000 to 14,000 steps a day!
Their weight has
"hardly changed" since last time, but
since they only weighed themselves once, there is a possibility of
water retention or waste products!
Therefore,
honestly, I
could not perfectly judge whether they lost weight over these three weeks...
However...
adapting to changes in life while maintaining a solid awareness of their diet is truly a
"good result"!
Even with the stress of environmental changes leading to overeating,
being able to maintain diet habits is truly amazing!
From here on is the actual content of my conversation with my friend!
1. Since the amount of exercise has increased, intentionally "increase the amount you eat"!
【Until now】👇
They were eating
salad chicken, protein, brown rice, etc., which was a "perfect diet"!
However,
even though their exercise level has increased significantly, they are in a state where
"the amount they eat has decreased"!
So this time, we set a goal to
increase their intake by about 300kcal compared to before!
Aim for body weight x 2g of protein, and if you
fish or items containing meat are
prioritized, I think you can clear this goal!
It doesn't have to be strictly healthy food;
Famichiki or Hotto Motto bento boxes are totally fine too!
2. Add extra salt on days you sweat!
You are currently drinking 1.5–2L of water, and when work is tough, you are also
making use of Pocari Sweat, so that's great!
Since you sweat a lot due to the heat and physical labor, I advised you to
take a little more salt than usual
to prevent dehydration!
If you are concerned about swelling, adjust by eating
potassium-rich foods like bananas, avocados, and potatoes!
3. Your daily activities are already excellent exercise!
On work days, you walk 10,000 to 14,000 steps, and with the stairs and heavy lifting,
your activity level is perfect!
Therefore,
basically that activity level is fine, so
you don't need to force yourself to do extra exercise!
If you want to exercise,
I recommend strength training! *To prevent your metabolism from dropping
Finally (Mindset)
Your daily rhythm has changed significantly, and your life now involves much more physical activity, so
first, I asked you to
prioritize getting used to the new environment without pushing yourself.
In dieting,
not stopping (consistency) is more important than
doing it perfectly!
Like this time, even if your environment changes,
you were able to maintain your weight—
take confidence in this solid growth, and I hope you will
proceed at your own pace without rushing!
[Members Wanted!] Relaxed Fitness Lounge
"I want to go on a diet!"
"I want to work hard with diet buddies!"
If that's you, please come and join the free community I run,
the Relaxed Fitness Lounge☕️!
We are loosely sharing
today's meals and exercise with everyone, and encouraging each other!
Don't aim for perfection,
let's have fun changing together!
Those who just want to watch are also very welcome, so
please feel free to take a look!
[Community Introduction URL👇]
[Community Participation URL👇(Discord)]