【52→42kg】３か月で１０キロ痩せた方法！前編

elle /える

11 Feb 202216:08

Summary

TLDRIn this video, the speaker shares their personal weight loss journey, detailing how they successfully lost 10 kilograms. They emphasize that the methods discussed are based on their own experience and should be adapted to individual health conditions and goals. The speaker outlines six key strategies, including a 5-day fasting period to kickstart weight loss and maintaining a daily calorie intake of under 1000 kcal. They also stress the importance of drinking 1.5 liters of water daily and incorporating protein into the diet. The video is intended to inspire viewers to find the best approach for themselves and take the first step towards their ideal weight.

Takeaways

😀 The speaker shares their personal experience of losing 10 kilograms and aims to introduce methods to achieve this without causing too much distress to the body.
⏰ The speaker emphasizes that the advice is based on their own experience and should be taken as a reference, considering individual differences in weight and physique.
📸 Before starting the diet, the speaker shows their 'before and after' photos to visually demonstrate the impact of losing weight.
🔥 The speaker suggests starting with a 5-day fasting period to kick-start the weight loss journey, especially for those who find it hard to get into the diet mode.
🍽️ After fasting, maintaining a daily calorie intake of under 1000 kcal is crucial to prevent weight regain and to reset the body's preference for healthier food choices.
🥤 The speaker recommends drinking at least 1.5 liters of water daily, either at room temperature or warm, to support body functions and aid in weight loss.
💪 Aiming for a toned body with muscle definition rather than just being skinny was the speaker's goal, which influenced their approach to diet and exercise.
🥤 The speaker drank protein shakes daily to support muscle growth and maintenance, choosing a brand that suited their taste preferences.
🚫 The speaker avoided sugary drinks and opted for low-calorie alternatives like black coffee or straight tea to control calorie intake.
🏋️‍♀️ The speaker adjusted their diet and exercise routine based on their body's response, such as increasing exercise or substituting meals after overeating.
🌟 The speaker's overall message is about finding a sustainable and healthy approach to weight loss that fits individual lifestyles and goals.

Q & A

What is the main goal of the speaker in this video script?
-The speaker aims to share their personal experience of losing 10 kilograms and introduce methods to help viewers lose weight without being too harsh on themselves.
Why does the speaker emphasize that the advice is only for reference?
-The speaker emphasizes that the advice is for reference because everyone has different body weights and constitutions, so the effectiveness of the methods can vary from person to person.
What was the speaker's profession before starting the diet?
-Before starting the diet, the speaker was in sales, often working late nights and socializing with clients, which contributed to an irregular lifestyle and weight gain.
What was the speaker's initial weight before the diet?
-The speaker's exact initial weight is not specified, but they estimate it was close to 54 kilograms based on a weight measurement of 52.45 kilograms one week after starting the diet.
What is the first method the speaker tried for weight loss?
-The first method the speaker tried was a 5-day fasting period to kickstart their weight loss journey and to get into the right mindset for dieting.
Why did the speaker choose to fast for 5 days?
-The speaker chose a 5-day fast to reset their body and to ensure they were fully committed to their weight loss journey. They believed it would be a strong starting point to avoid reverting back to old habits.
What was the speaker's weight after the 5-day fasting period?
-After the 5-day fasting period, the speaker lost approximately 7 kilograms, although they mention that they regained some weight after resuming eating.
What is the second method the speaker suggests after fasting?
-The second method is to keep the daily calorie intake below 1000 calories to prevent weight gain after the fasting period and to continue losing weight.
Why is maintaining a calorie intake below 1000 calories important after fasting?
-It's important to keep the calorie intake low after fasting to prevent rapid weight regain and to ensure that the body continues to burn fat instead of storing calories from excessive food intake.
What dietary changes did the speaker make after the fasting period?
-After the fasting period, the speaker focused on consuming healthy, low-calorie foods, and incorporated protein shakes into their diet to support muscle development and maintain a toned physique.
What is the speaker's current weight after losing 10 kilograms?
-The speaker's current weight is 42.25 kilograms after successfully losing 10 kilograms.
What are some of the long-term habits the speaker has adopted to maintain their weight loss?
-The speaker has adopted long-term habits such as drinking at least 1.5 liters of water daily, consuming mostly low-calorie foods, and adjusting their diet and exercise according to their body's needs.

Outlines

00:00

📈 Introduction to Weight Loss Journey

The speaker begins by greeting the audience and introducing the topic of sharing their personal weight loss experience, specifically focusing on losing 10 kilograms without resorting to fad diets. They emphasize that the advice is based on their own experience and should be taken as a reference, considering individual differences in weight and physique. The speaker mentions that the '10 kg star' is a rough guideline, as the effectiveness of weight loss can vary greatly depending on one's starting weight and health condition. They encourage the audience to start with what suits them best, based on their current health status and goals. The speaker then shares their own before and after photos to illustrate the significant difference weight loss can make, and discusses their initial weight and lifestyle habits that contributed to their weight gain.

05:01

🥗 Starting with a 5-Day Fast

The speaker discusses their decision to start with a 5-day fasting period as part of their weight loss journey. They explain that fasting was chosen to quickly shed excess fat before building muscle, aiming for a body with definition rather than just being skinny. They share their personal experience, mentioning that they were not in a regular lifestyle and all seven points mentioned resonated with them, motivating them to start their diet seriously. The speaker found fasting to be a way to reset their body and mindset, and although it was challenging, especially on the third day, they saw significant weight loss. They suggest that for those who are serious about losing weight, fasting can be a tough but effective method to kickstart their journey.

10:01

🍽️ Maintaining a 1000 Calorie Diet

After the fasting period, the speaker emphasizes the importance of maintaining a diet of under 1000 calories to prevent weight regain. They share that after fasting, it's crucial to continue with healthy eating habits to sustain the weight loss. The speaker chose to consume low-calorie, high-satisfaction foods like 100kcal系列产品 and tofu-based meals to control their calorie intake without feeling deprived. They also mention incorporating protein shakes into their diet to build muscle and maintain a toned body. The speaker advises against indulging in high-calorie foods after fasting, as the body is in a sensitive state and can lead to rapid weight regain.

15:02

💧 Prioritizing Hydration and Avoiding Cold Drinks

The speaker highlights the importance of drinking 1.5 liters of water daily, either at room temperature or warm, to support their weight loss and overall health. They discuss how proper hydration can help cleanse the body and improve metabolism. The speaker also shares personal tips for increasing water intake, such as using a straw and transferring water into smaller cups to make it easier to drink more throughout the day. They mention that while it might seem challenging at first, developing a habit of drinking water regularly can lead to significant health benefits and is a practice they continue to this day.

Mindmap

Keywords

💡Diet

A diet is a specific selection of foods and a pattern of eating, often followed to achieve a particular health goal such as weight loss. In the video, the speaker shares their personal experience with dieting to lose weight, emphasizing the importance of starting with a diet that suits one's body type and health status.

💡Weight Loss

Weight loss refers to a reduction of total body mass, often through a combination of diet and exercise. The video's central theme revolves around the speaker's journey of losing 10 kilograms, which they achieved through a combination of fasting and a calorie-controlled diet.

💡Fasting

Fasting is the act of abstaining from food and drink for a period of time, often for health or religious reasons. In the context of the video, fasting is used as an initial strategy to kick-start the weight loss process, with the speaker detailing a 5-day fasting period to reset their body and mindset.

💡Calories

Calories are units of energy that food and drinks contain, and they are a measure of how much potential energy a person can get from that food. The video discusses the importance of keeping daily calorie intake below a certain threshold, with the speaker aiming to consume no more than 1000 calories per day after fasting.

💡Protein

Protein is a macronutrient essential for building and repairing tissues in the body. The speaker mentions incorporating protein into their diet, specifically through shakes, to help build muscle and maintain a toned physique during their weight loss journey.

💡Habit Formation

Habit formation is the process of developing a routine behavior that tends to occur subconsciously. The video emphasizes the importance of turning weight loss strategies into habits, such as drinking a certain amount of water daily, to ensure long-term maintenance of the new, healthier body weight.

💡Water Intake

Water intake refers to the amount of water a person consumes daily. The speaker stresses the importance of drinking at least 1.5 liters of water a day, which is believed to aid in digestion, detoxification, and overall health. They also share personal tips for increasing water intake.

💡Rebound Weight Gain

Rebound weight gain, also known as yo-yo dieting, is when a person gains back weight they had previously lost. The video discusses strategies to prevent rebound weight gain after the initial weight loss phase, such as maintaining a controlled calorie intake and focusing on healthy food choices.

💡Motivation

Motivation is the reason or reasons one has for acting or behaving in a particular way. The speaker talks about the importance of maintaining motivation throughout the weight loss journey, suggesting that starting with a strong commitment and seeking support from others can help.

💡Body Type

Body type refers to the general shape and composition of a person's body, which can influence how they gain or lose weight. The video script mentions that different people have different body types, and the speaker's weight loss strategies might not be suitable for everyone, emphasizing the need for personalized approaches.

💡Health Status

Health status refers to the current condition of a person's health. The speaker advises viewers to consider their health status before starting a weight loss program, as certain methods may not be appropriate for everyone, especially those with specific health conditions.

Highlights

Introduction to the speaker's personal weight loss journey and intention to share methods to lose weight without strict dieting.

Emphasis on considering individual differences in weight and physique when adopting the suggested methods.

The speaker's before and after transformation photos to illustrate the impact of losing 10 kilograms.

Description of the speaker's unhealthy eating habits and lifestyle before starting the diet.

The speaker's initial weight was approximately 54 kilograms, and they started tracking it after beginning the diet.

After a 10-kilogram weight loss, the speaker shares photos from one year later and two years after starting the diet.

The current weight of the speaker is 42.25 kilograms, and they discuss the benefits of losing weight, such as increased confidence and improved health.

Introduction to the first method: a 5-day fasting period to kickstart the diet and reset the body.

The rationale behind choosing fasting, including the desire for a toned body rather than just being skinny.

The speaker's experience with fasting, including the difficulty and the weight loss achieved.

The importance of not rebounding weight after fasting and maintaining a healthy diet.

Keeping daily calorie intake to 1000 calories to prevent weight gain after fasting.

The speaker's preference for low-calorie, easy-to-make meals to control calorie intake.

The inclusion of protein shakes in the diet to build muscle and maintain a toned physique.

The shift from high-calorie drinks to low-calorie options like black coffee and tea.

The speaker's advice on how to increase water intake to 1.5 liters per day for better health and digestion.

The importance of drinking water at room temperature or warm to avoid body cooling, which can hinder fat burning.

The speaker's personal tips for increasing water intake, such as using a straw and smaller cups.

The speaker's current approach to maintaining weight loss, including adjusting diet and exercise based on daily food intake.