Losing about 7kg record✍ and consistency🤩 One bowl of daily vegetables! 10,000 steps walking and Cash Home Training [My personal diet tips]

What is my personal diet secret?

I think it's consistency.

It might be a little boring, depending on how you look at it.

Enduring the diet and daily life with patience

 

Record daily meal plan and walking exercise home workout details.

Being inspired by the goals I have set!

 

What are the specific details?

 

Eat at least one bowl of vegetables a day~

Do not eat late-night snacks after dinner.

Maintain a 12-hour fasting period after dinner before having breakfast

 

👣Exercise includes aerobic exercise and

I'm also doing strength training.

In the past, I focused on aerobic exercise, but

 

Now that I have reached my target weight

Recently, I changed my plan to focus on 4 days of aerobic exercise and 3 days of strength training.

✔Follow along with various movements in Cash Home Training

Enjoy stretching and home workouts

✔Regularly perform body composition analysis

 

Lost 5kg through changes in eating and lifestyle habits

 

The weight loss from 55kg two years ago to 50kg one year ago is

It was possible just by changing eating habits and lifestyle.

When fluctuating around 55kg, body fat is above the standard level.

I hardly did any strength training.

I think I did walking exercise about 2 to 3 times a week.

I also liked fried chicken varieties and vegetable tempura.

I also occasionally ate pork cutlets, meat, pizza, and hamburgers.

I liked plain white rice, bread, rice cakes, and sweet, delicious things.

 

Changing eating habits

Eat a bowl of vegetables every day

Mixing brown rice with other rice

Pork cutlet, pizza, fried chicken... I only eat these kinds very rarely.

Avoid eating late-night snacks and refrain from drinking carbonated beverages.

Occasionally eating bread or noodle dishes

Focus on aerobic exercise at least 5 days a week~

Eating a bowl of vegetables a day can reduce carbohydrate intake, allowing you to maintain an appropriate calorie intake.

Rather than dieting without eating

Eat vegetables in moderation.

A diet combined with exercise

I think it suited me well.

 

I lost up to 50kg through this basic effort. I felt my body becoming lighter, experienced less fatigue, and overall felt that my condition had improved.

Since my health improved, I continued my good eating habits.

 

Maintained the weight that dropped to 50kg for several months~

I think consistent effort like this is necessary for a diet without yo-yo effects.

Even after reaching my target weight, I continued to maintain healthy eating and exercise habits~

 

12-hour fasting from dinner to breakfast

 

Lately, intermittent fasting has been gaining attention.

I am not confident about fasting.

I am trying to maintain at least 12 hours of fasting from dinner until breakfast.

After dinner, without eating late-night snacks,

If you pay a little attention in the morning

It is fully possible.

If you maintain at least 12 hours of fasting each day

It is said to help eliminate fats or residues inside the blood and various organs.

I think I'll try a 16-hour fast next time, haha.

 

[More thorough management to reduce weight to 48.2kg]

 

I have lost about 50kg to 48.2kg over the past few months.

Combination of aerobic exercise and strength training

It was possible with a more thorough meal plan.

Now, I will no longer reduce my weight.

I plan to focus on building strength.

 

Now, what you need is an InBody test.

Since maintaining the current weight is the goal,

I am now regularly undergoing InBody tests.

 

When you undergo an InBody test, you can obtain data such as body composition analysis, skeletal muscle, fat analysis, obesity analysis, and regional muscle analysis. It seems that some health centers or district offices also offer free testing (may vary by region).

 

[Diet Plan]

Maintain a weight of approximately 48kg

Maintain body fat at a standard level

✔Building overall muscle strength

Focus on building thigh and arm strength

 

Muscle doesn't easily develop, does it?

It seems like my muscles don't develop even after a few months of strength training, haha.

I guess consistency is really important.

Strength training should not be performed for too long on a single movement, so repeat the same exercise while keeping track of the number of repetitions.

Repeat until reaching the limit where you think you can't do anymore.

Aerobic exercise focuses intensively on four days.

I plan to focus on strength training for three days.

 

A bowl of vegetables a day

 

 

I put the vegetables to eat for the day into a large bowl in the morning.

There are cooked vegetables, but the proportion of raw vegetables is high.

I try to compose it with various colors if possible.

We serve seasonal vegetables that vary depending on the time.

 

Vegetables are divided and eaten before breakfast and dinner.

Vegetables should be chewed thoroughly and consumed in large quantities.

You get somewhat full after eating for a while.

At this time, I also eat proteins such as eggs or chicken breast.

Since vegetables and protein fill me up to some extent, I can't eat a lot of carbohydrates.

As I eat, I get full and end up eating about half a bowl.

 

[Daily Meal Record]

 

I record my weight and diet every day~

Just recording helps with diet management.

 

 

Fill up on nutrition for breakfast, but keep it simple.

In the morning, after drinking a glass of water and taking a dose of probiotics,

Breakfast is a simple meal prepared with pre-made ingredients, but I make sure to include nutritious options.

The order of eating is to consume vegetables and protein first, then the rest. This can help prevent blood sugar spikes and is a way to reduce carbohydrate intake.

 

Eat lunch freely.

I only eat half a bowl of rice and tend to eat a lot of vegetables and side dishes. After lunch, I always take a light walk for 20 to 30 minutes.

When it is too hot or raining heavily, I walk stairs or do strength exercises.

 

Dinner

For dinner, I eat the remaining vegetables from the day's vegetable bowl, followed by half a bowl of black rice and brown rice, along with side dishes.

There are cases where I eat side dishes without rice, so I tend to season the side dishes lightly.

Among them, some, such as cubed radish kimchi and kimchi, are seasoned in a regular way.

 

 

[Walking 10,000 steps]

I plan to walk 10,000 steps 4 to 5 days a week.

I alternate between walking quickly enough to make my breath slightly short and walking slowly.

They say you need to walk a bit faster for it to be effective aerobic exercise.

 

 

[Cash Home Training and Strength Exercise]

 

Cash Home Training is done daily, and about 3 to 4 days a week, I focus on strength training using a latex band.

When doing home workouts, I tend to repeat only comfortable and familiar movements, but following Cache Home Workout has significantly changed my patterns.

In the morning, following along with stretching to start the day

Relieve the muscles that have tensed up overnight,

Whenever you have time, try following various home workouts.

It seems that it can stimulate various muscles and improve blood circulation through various stretches.

I especially follow along with home workouts for my arms and thighs multiple times, as they are good for stimulating thigh and arm muscle strength and stretching.

 

Muscles become stronger through a process of slight damage caused by exercise and subsequent recovery.

So, I do somewhat intense strength training about every other day.