【−19kg】150cm最高60kg・最低37kgの私が41kgまで痩せた方法【ボディメイク】

Summary

In this video, the speaker shares her personal body transformation journey, maintaining a weight of 41kg through balanced habits. She emphasizes the importance of long-term body shaping over temporary diets, highlighting how adjusting eating habits, tracking calories, and incorporating exercise helped her achieve her goals. She explains the significance of maintaining a healthy mindset and focusing on sustainable changes. Tips like managing calorie intake, consuming protein post-workout, and controlling fat intake were crucial in her progress. The speaker encourages balance, health, and happiness as the ultimate goals for viewers.

Takeaways

• 🏋️‍♀️ The speaker shares their weight journey, from a maximum of 60 kg to a current weight of 41 kg, achieved through balanced body care habits.
• 🍹 The speaker regularly drinks alcohol but balances it out by maintaining healthy eating habits at home.
• 🥗 After indulgent meals or drinking sessions, they focus on eating light and vegetable-heavy meals to restore balance.
• 📉 Their weight fluctuated due to lifestyle changes, from studying abroad and stress during job hunting, to a post-breakup low of 37 kg and a later increase to 48 kg.
• 💡 The key mindset shift from 'dieting' to 'body make' (body improvement) helped them lose weight gradually without stress, avoiding rebound weight gain.
• ⚖️ The speaker emphasizes that knowing their daily calorie intake and expenditure was crucial to their progress. They used apps to track their calories and PFC (Protein, Fat, Carbs) balance.
• 🚶‍♀️ They performed light cardio during fasted periods, such as walking on an incline for 20-30 minutes, to increase fat burning.
• 💪 They incorporated strength training exercises to target specific muscle groups and increase muscle mass, boosting metabolism.
• 🥤 Reducing fat intake and sticking to water, tea, and black coffee helped manage calorie consumption and avoid excess fats.
• 🍬 They allowed themselves to enjoy snacks in moderation but focused on low-fat options like traditional Japanese sweets, and they avoided daily weigh-ins, preferring to track progress by their body’s appearance.

Q & A

What is the main topic of the video?

The video is about the speaker's body transformation journey, including weight management and body-making tips. The speaker shares her experience of maintaining a stable weight through healthy lifestyle choices and offers advice for others.

What were the speaker's highest and lowest recorded weights?

The speaker's highest recorded weight was 60kg, and her lowest weight was 37kg. Currently, she maintains a weight of 41kg.

How does the speaker balance her lifestyle when it comes to eating and drinking?

The speaker enjoys drinking alcohol, especially during social gatherings, where she drinks around seven glasses. However, she balances this by being mindful of her meals at home, avoiding alcohol, and focusing on eating more vegetables after heavy drinking sessions to give her body a rest.

What mindset does the speaker recommend for achieving weight loss or body transformation?

The speaker emphasizes the importance of thinking about 'body-making' rather than 'dieting.' She believes that a body-making mindset focuses on long-term lifestyle changes, like better eating and exercise habits, rather than short-term restrictive diets that often lead to rebounds.

What is the speaker's opinion on traditional dieting compared to body-making?

The speaker feels that traditional dieting is often temporary and leads to quick results but also quick rebounds. In contrast, body-making is a gradual process that improves metabolism and habits, making it more sustainable without causing stress or significant setbacks.

How did the speaker manage her weight loss goals?

The speaker set a realistic goal of losing 1kg per month, rather than pushing for rapid weight loss. This gradual approach allowed her to stay motivated and avoid extreme measures that could cause stress or fatigue.

What tools did the speaker use to track her progress?

The speaker used a paid version of the 'Asken' app to track her calorie intake and consumption, as well as her PFC (Protein, Fat, Carbohydrate) balance, which helped her adjust her diet accordingly.

What changes did the speaker make to her daily routine to increase calorie burn?

To increase calorie burn, the speaker did aerobic exercises, such as walking on a treadmill with an incline, and weight training exercises that target her inner thighs. She would exercise in the morning on an empty stomach to maximize fat burning.

What dietary adjustments did the speaker make during her body-making journey?

The speaker reduced her fat intake, switched to drinking water, tea, and black coffee, and avoided sugary drinks. She also paid attention to consuming protein after workouts to support muscle growth and metabolism.

How did the speaker's mindset regarding tracking her weight change over time?

The speaker stopped weighing herself daily, focusing more on how her body looked and felt. She only checked her weight occasionally, using visual cues and body measurements to assess her progress instead of relying on daily fluctuations in weight.