![[Habit change diet] About 7 habit changes that a 40-year-old man obese body type succeeded in dieting](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4MHdbIlieIbfHaaLm_2OFKXee3D4E8kq7jIfIuOQoLjKZrhqqNKsoyQKcNc43AZ1DlAYY1ZzYQ-vO20lipHmM_VJgCR7GATEw4MhbpIHddXouPAnSaBD7D9gF_bp64_Cj832UfO7zh4Y/s2048/2021-07-22-07-08-41.jpg "[Habit change diet] About 7 habit changes that a 40-year-old man obese body type succeeded in dieting")
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A 40-year-old man who loves liquor About 7 habit-changing diets where obese people succeeded in dieting
I lost weight for the first time! !! !!
I you, but of the drinker, and review of eating habits in the continued continued plugging away "habits change diet", in motion, continued to increase from 20 years of age about 20 years, which was not be reduced body weight about 85kg, a high school of current 75kg I was able to return to the weight of the times !
Looking back this time, I just changed seven habits that are easy to fall into.
Therefore, the meal that is no longer eat, or come out the food, exercise also by habit, to the diet beginning was successful "change the habits (habits change diet)," I want more information to guide you.
Let's start with the conclusion of the changed habit!
1, Chew and eat foods that are as close to the prototype
as possible 2, Convenience food (as much as possible) prohibited
3, Processed foods (as much as possible) prohibited
4, Juice (as much as possible) prohibited (* However, I drink alcohol every day lol)
5, Exercise is 40 minutes walking + stretching in the morning
6, sleep early, sleep for about
7 hours 7, eat when hungry
When I was a high school student (18 years old), I was 176 cm tall and weighed 75 kg. Of course, when I was in high school, I was exercising in soccer, so I was thin. , Over 80kg. .. ..
From about 25 years old, it will be 85 kg, and if this is not the case, various diets will be carried out!
<Failed diet>
Carbohydrate-free diet
Tiger diet (meat one meal a day at night)
Supplement diet
Black vinegar (amino acid) diet
Special beverage diet
High concentration green tea diet
Chitosan diet
Apple diet
Memo (Memo what you ate) Diet
Protein diet
Muscle training diet
I tried everything, but I couldn't keep up with my habits, and dieting with food, health foods, processed beverages, and supplements didn't make much sense.
It costs money and you can't make it a habit.
Until just the other day, I was obese with a height of 176 cm and a weight of 85 kg, and my health check was always "Let's lose weight" + "High blood pressure over 150, over 100 below" .
One day, it became the opportunity to start a diet seriously ,,, ,
My daughter was born.
I don't want to be a fat dad ! !! !!
From the time my daughter was born in 2018, I decided to go on a diet because I thought I shouldn't be obese.
I studied by watching a YouTube video summarizing the latest health medicine book , and I was able to change 7 habits and diet myself.
And for the first time, get out of high blood pressure obesity! The diet was successful (laughs)
The photos are from January 2018 and now 7 from 2021.
Of course, we received a judgment that there was no problem in the 2021 health examination!
Then I will explain in order.
1. "Chew well and eat" foods that are as close to the prototype as possible
It is a habit to choose the prototype food and chew it well .
First of all, the book said that people who can't even "chew well and eat" can't go on a diet (laughs).
The habits such as restrictions and exercise that I will explain later cannot continue (laughs).
Certainly!
First of all, I tried to be aware of this alone.
And I ate food that was as close to the prototype as possible. The prototype is unprocessed, and if it is a vegetable, it can be eaten raw, boiled, baked, or meat. Although it is related to what is described in 2 and 3 below, it is important to eat by cooking such as raw, roasting, simmering, frying, steaming, etc., and eating habits that are conscious of reducing processed foods as much as possible. I did.
2, Convenience store food (as much as possible) prohibited
It is a habit of not going to convenience stores.
Convenience store food is prohibited as much as possible. Sometimes I eat in a short time, but I only go to convenience stores when I buy coffee (laughs)
Recently, there are foods that are close to the prototype, but I have made it a habit to shut out all the food at convenience stores.
3. Processed food (strongly) prohibited
It is a habit to avoid eating processed products as much as possible.
This is also prohibited as much as possible. Processed foods also include noodles, so I sometimes want to eat ramen, but I reduced the amount of ramen every day. By avoiding eating frozen foods, prepared foods, processed dairy products, etc. as much as possible, I often feel that I am in good physical condition.
4, Juice (as much as possible) prohibited (* However, I drink alcohol every day lol)
It is a habit of not drinking juice as much as possible.
Juice was banned as much as possible. In particular, I have made it a habit to replace drinks such as energy drinks, diet drinks, sugar-cut drinks, and processed milk products with water, tea, coffee, and (sake laughter). I also tried to avoid sugar- free alcoholic beverages and soft drinks .
However, I can't stop drinking (shochu, sake, beer) (laughs)
5, Exercise is 40 minutes walking + stretching in the morning
It is a habit of walking in the morning and stretching without spending time.
I went to bed an hour early, got up an hour early, and made it a habit to walk in the morning. Nagasaki has many slopes, so it was good to have a very good load. It might be a good idea to run this, but it's walking because I didn't get into the habit because I was overloaded . I tried to walk day by day with a low load so that I could continue for a long time.
There are two ways to continue walking in the morning
The first is that my wife started with me, so I recommend starting with someone as it will be a reason to continue!
Second , I slept in clothes that I could walk on (soccer uniform + shorts), so I didn't have to change clothes and just put on my socks and walked immediately.
6, Sleep early for about 7 hours
It is a habit to go to bed early.
Although it is related to 5 above, I made it a habit to accelerate the time I spend looking at my smartphone and secure about 7 hours to sleep. Actually, I switched quickly at 10 o'clock to secure sleep time, and when I woke up at 5 o'clock and went to bed with the image of walking refreshingly in the morning, I was able to secure sleep time, and I could hope for a refreshing morning walk the next day. ..
7. Eat when you are hungry.
This is something I especially recommend . I made it a habit not to eat until I was hungry.
First of all, there are many descriptions in health books that "Doubt that you have three meals a day!" , And the cause of the increase in obesity in modern people is the health written by a medical worker who states that three meals a day. There are many books. So, I tried to skip breakfast first. And there were many statements that it was important to secure 16 hours of time to eat nothing . In fact, after half a year, you will be able to get into the habit of eating two meals a day.
Also, if you are not hungry, we will carry out a petite fast. For example, make one meal a day.
By doing so, "autophagy" (* super important!) Will occur. By quitting the habit of eating when I'm not hungry, I've lost a lot of weight.
I asked myself, "Am I hungry now?" And made it a habit to eat when I was hungry. Especially since I like alcohol, I often didn't have to eat it the next day.
that's all
Summary
This is a habit change diet, but I'm on a diet for the first time! I was able to lose weight without the concept. I think people are compatible with each other, but everything needs to be changed in habits and environment. So, let's change the habits so far and accumulate them steadily.
Try any of these 7 habit changes and if you succeed in your diet, please leave a comment!
Thank you until the end!
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Thank you for watching until the end!
I look forward to working with you!
