It's been a week since I started diet today. I continued the following life, I lost 2 kilos in a week.
One, get knowledge about weight loss
Read a website that seems to be reliable and remember the contents roughly (example)
Https://www.curves.co.jp/column/633176/
2. The daily calorie intake is up to 1500 kcal. The protein is more than 70g. I set up to 30g of fat, 60g of carbohydrates, and 6g of salt for a day. ( The calorie intake varies greatly from person to person, so please check and set it by yourself.)
Third, keep a meal diary. Record the amount of calories, protein, fat, carbohydrates, and salt in detail. Think about the next meal while calculating calories.
Fourth, write down all the nutrients of what you usually eat in your memo. While looking into it, I learned about the calories of McDonald's' shrimp burger combo, which I liked to eat often. I saw the dreadful capitalism there.
"39g of fat is already over the amount of a day!"
Five, I don't eat carbohydrates. Instead, I eat Bean sprouts, cabbage, shirataki and plenty of protein. When you don't have anything else to eat at a restaurant, it's ok for a little. If it's sushi, it's like 4.
Six, weigh in the same clothes at the same time every morning
Seven, in the morning, you'll eat like soybean protein powder, milk and chikuwa.
Eight, for lunch, fish sausages, walnuts and powdered mushroom soup, etc.
Nine, hot pot at night. I ate a lot of vegetables and shirataki, and I'm full.
Ten, walk 8,000 steps a day
11, If you want to eat something sweet, frozen strawberries.
12. I don't exercise in particular, but I'll try to massage my legs as much as possible.
13, straighten your back, straighten your posture, and sit with the soles of your feet on the ground (it’s said that you will get abdominal muscles)
Fourteen, I haven't stopped drinking.
That's all.
I'll report the progress again next week...
