Japanese page（日本語ページ）→ 3か月で8キロ痩せる具体的方法

I have lost 8 kg since I started dieting and training at the end of last year.

As it is said that it takes about 3 months for our cells to turn into new cells, I think we need at least 3 months for a remarkable result of losing weight.

I’ll tell you 7 specific ways for losing weight that I used recently.

Firstly 3 preparations are needed before you start dieting and training in earnest.

1. Make sure how much you want to lose weight and when the goal is.

Look for your old photo that you want to go back and imprint the figure in your memory.

2. Reexamine your life customs and decide a daily intake of calories.

There are no shortcuts to losing weight or getting fit.

It’s important for you to plan out your dieting and training carefully.

Write down everything you ate in a day in a notebook uncompromisingly even though it is a small candy or drink.

Keep watching it for a week.

You will be able to calculate a rough daily intake of calories and view your eating habits objectively.

Then knowing your basal metabolism is fundamental.

Basal metabolism is the minimum amount of energy required to maintain vital functions in an organism at complete rest.

The calculating formulas are as  follows:

Male: 12.397 × weight (kg) + 4.799 × height  (cm) – 5.677 × age + 88.362

Female: 9.247 × weight (kg) + 3.098 × height (cm) – 4.33 × age + 447.593

My basal metabolism is around 1250 kcal.

I did 6 ZUMBA lessons which are one 1 hour each in a week during the period of dieting and training.

It is said that the calories consumed by doing a ZUMBA lesson is 600-800 kcal approximately.

From the consideration, I examined that I may consume at least 1850 kcal a day and guessed I would be able to lose weight if I reduce my daily intake less than 1500 kcal.

Additionally I started 4 days of 30 min jogging and 3 days of 1.5h muscle training in a week to increase the amount of exercise.

As a result, I could lose weight just as I hoped.

3. Recognize your monthly biorhythm

Especially women can get to know the change of mental and body conditions easily by checking their menstrual cycles.

Even though we are not specialists, we may be able to recognize when our PMS and weight gain before our periods by increasing body water starts counting from the first day of period.

It is said that women gain 1.0-1.5 kg before their periods.

If we know this cycle, we will not be disappointed then.

All that left is to practice.

4. For dinner, avoid carbohydrates.

Consuming carbohydrates is a causal reason that increase aging speed (→ The reason for aging that causes skin trouble)

Recently my favorite vegetable is kale.

Steamed kale with Japanese styled sauce (mixed soy sauce, ginger, vinegar, sesame oil and mayonnaise, and  heat it for 1 min) becomes staple food for dinner.

You can eat a normal breakfast and lunch.

5. Drink apple cider vinegar to suppress appetite.

It’s been about 10 months since I started drinking water with apple cider vinegar.

It is said that there are lots of benefits of drinking it (put 10 ml in with 50-60 ml of water and drink it after breakfast and dinner).

I especially feel that it reduces my appetite and relieves my PMS.

6. Make a dieting and training note.

Recording what you ate and which kind of exercise you did every day helps you get to know your body habit and changing.

7. Love yourself

I don’t have a negative opinion about narcissism.

Set your goal to become who you want to be if you have lost confidence because you put on weight.

Go back to your previous self.

I think it is an important thing.

★★★7 benefits of cardio exercise★★★

1. Increased capillaries 30-50 times → good for skin, anti-aging
2. Stronger heart and lungs
3. Stimulated brain
4. Incresed bone density
5. Increased basal metabolism → weight loss
6. Promoted fat-burning → weight loss
7. Reduced stress / temporary relief from depression and anxiety

🐱🐱🐱🐱🐱

 

For more information, check out the page below.

12 Week Body Transformation Program