【1日ダイエットルーティン】運動なしで2ヶ月で10kg減量した、私の痩せる9つの習慣 | レシピ付き | ダイエット中の食事

Summary

ayaはれのダイエット動画では、運動なしで体重を減らす9つの習慣を紹介しています。2年前の4月からダイエットを始め、2か月で10kg減量し、その後も体重を維持しています。朝日差しを浴びることでセロトニンが生成され、ストレスを軽減し、ポジティブな気持ちを高めます。高タンパク質の朝食を摂取し、水分補給を意識することで食欲を抑え、便秘を改善することができます。食事の仕方にも注意を払い、ゆっくりと食べることや食事中にスマートフォンやPCを使わないことなど、食事の質を向上させています。ayaは、ダイエットを通じて自分自身を理解し、受け入れることが大切だというメッセージを伝えています。

Takeaways

• 🌞 朝日浴はセロトニンの産生を促し、ストレスを軽減する。
• 🍳 高たんパrotein質の朝食は日々のカロリー摂取を抑える。
• 🥛 ソイミルクを使ったパンケーキは健康的な朝食の選択肢。
• 💧 1日に2リットルの水を飲むことで食欲を抑え、便秘を改善する。
• 🍚 ホワイト米や粉製品を避け、ブラウン米などのブラウン炭水化物を摂取する。
• 🐟 サーモンなどの高タンパrotein質食品を食事に取り入れる。
• 🍲 食事の前にスープを飲むことで食事を遅らせ、満腹感を得る。
• 🥜 未加熱のナッツや高ココアチョコレートをスイーツの代わりに摂取する。
• 🌙 睡眠の質を向上させるために、夕食は軽めにし、8-9pmまでに食事を終える。
• 🛌 6時間以上の睡眠を確保し、日中に日光を浴びることで睡眠の質を改善する。
• 📚 ダイエットにおいて、自分ができることを始め、目標を小さく設定して徐々に成果を出す。
• 💪 ダイエットは外見だけでなく、心の変化ももたらす。自分を理解し、受け入れることが重要。

Q & A

ayahareさんはダイエットを始める前にどのような状況でしたか？

ayahareさんはダイエットを始める前は運動が好きではなく、繰り返しダイエットに失敗していました。

ayahareさんが体重を減らすために読んだ本のタイトルは何ですか？

ayahareさんが読んだ本のタイトルは「ダイエットは90%食事、10%運動」です。

ayahareさんは2ヶ月でどれくらいの体重を減少させましたか？

ayahareさんは2ヶ月で10kgの体重を減少させました。

ayahareさんが毎朝最初に行うことは何ですか？

ayahareさんは毎朝最初にバルコニーに行き、日光浴をすることで日々の積極的な気持ちを高めています。

ayahareさんの朝食にはどのような成分が含まれていますか？

ayahareさんの朝食には高タンパク質の食品、卵、大豆奶、オムレツの材料が含まれています。

ayahareさんは1日の中でどれくらいの水量を摂取していますか？

ayahareさんは1日2リットルの水を摂取していますが、これは目標であり、必ずしも達成する必要はありません。

ayahareさんはダイエット中にどのような炭水化物を選びますか？

ayahareさんはダイエット中に白米やうどん、パスタなどの白炭水化物を避け、玄米、オートミール、もち米などのブラウン炭水化物を選びます。

ayahareさんは夕食の時になぜ豆腐を選びますか？

ayahareさんは夕食に豆腐を選ぶことで、消化が遅れる玄米よりも胃に負担が少なく、睡眠の質を向上させることができます。

ayahareさんはダイエット中にどのようなスイーツを選びますか？

ayahareさんはダイエット中に生のナッツや高コカオ率のチョコレートを選びます。

ayahareさんはどのようにして食事を遅らせることを学びましたか？

ayahareさんは熱湯を最初に飲むことで、食事を遅らせることができます。また、食事中にスマートフォンやPCを使わないように集中しています。

ayahareさんはダイエットを始める前と比較して、どのように変化を感じていますか？

ayahareさんはダイエットを始める前よりも自分自身を理解し、自分を高く評価するようになり、自分の弱みも受け入れられるようになったと感じています。

Outlines

00:00

🌞 朝のルーティンと高蛋白質の朝食

ビデオの主人公は、ダイエットを始めてから2年間で10kgを減量し、運動はしていないことを紹介します。朝のルーティンとして、バルコニーで日光浴をとり、セロトニンの産生とストレスの軽減、睡眠の質の向上を目的としています。朝食は高蛋白質を摂取し、朝食のレシピやタンパク質の摂取量の計算方法についても説明しています。また、水分補給の重要性についても触れており、食欲の抑制や便秘の緩和に役立つとされています。

05:16

🍚 ブラウン炭水化物と高タンパク質の夕食

主人公は、ダイエット中にブラウン炭水化物を摂取し、白炭水化物を避けることを提案しています。ブラウン炭水化物は消化が遅く、満腹感が得られやすく、血糖値の上昇も緩やかです。夕食には、サーモン、玄米、スープなどのレシピを紹介し、食事を集中して食べることや、食事の前にスープを飲むことで食事のペースを落とすこともポイントにしています。

10:20

😴 良い睡眠とダイエットの関係

ダイエットの成功には、良い睡眠が重要であると述べています。日光浴、夕食のタイミングと軽食、ベッドに携帯電話を持たないことなど、睡眠の質を向上させる方法を紹介しています。ダイエットを通じて、自分自身を理解し、受け入れることが大切であると強調し、ダイエットの過程で自分自身の変化を感じ取ることを励ましています。

Keywords

💡ダイエット

ダイエットは、体重を減らすために食事や運動を制限することを指します。このビデオでは、運動を避けつつ体重を減らす方法が紹介されています。

💡食事

食事とは、食事を摂取することを指し、ダイエットにおいては特に重要です。ビデオでは、朝食に高タンパク質を摂取することが推奨されています。

💡水分補給

水分補給は、体に必要な水分を十分に摂取することを意味します。ダイエットにおいては、水分補給は食欲を抑える効果があります。

💡ストレス

ストレスは、心や体の負担を感じることを指します。ストレスを軽減することは、ダイエットにおいても重要です。ビデオでは、朝日を浴びることでストレスを軽減することが提案されています。

💡睡眠の質

睡眠の質とは、睡眠が深く、十分に休息を得られる状態を指します。ダイエットにおいては、良い睡眠は食欲をコントロールする上で役立ちます。

💡タンパク質

タンパク質は、身体を構成する重要な栄養素であり、ダイエット中に十分に摂取することが重要です。高タンパク質の朝食は、一日のカロリー摂取量を抑えることができます。

💡ブラウン炭水化物

ブラウン炭水化物とは、消化・吸収が遅く、満腹感が得られる食材のことを指します。ダイエット中には、白い炭水化物を避け、ブラウン炭水化物を摂取することが推奨されています。

💡食事のペース

食事のペースとは、食事を摂取する速度を指します。ゆっくりと食べることで、満腹感を得られ、食欲を抑えることができます。

💡食事の注意

食事の注意とは、食事中に集中し、電子デバイスを使わないことを指します。これにより、食事をより意識深く楽しむことができます。

💡間食

間食とは、主な食事の間で軽食を摂取することを指します。適度な間食は、食欲をコントロールし、エネルギーを維持するのに役立ちます。

💡朝食

朝食とは、一日の最初の食事を指します。朝食をしっかりと摂取することは、一日の代謝を活性化し、ダイエットに役立ちます。

💡ダイエットの習慣

ダイエットの習慣とは、ダイエットを成功させるために身につけるべき日々の行動パターンを指します。ビデオでは、主人公が習慣を形成し、ダイエットを成功させる過程が紹介されています。

Highlights

Ayahare shares 9 habits for weight loss without exercise.

Lost 10 kg in 2 months by focusing on diet instead of exercise.

Sunlight exposure in the morning increases serotonin production, reducing stress and improving sleep quality.

High-protein breakfast helps reduce daily calorie intake.

Ayahare's formula for daily protein intake: current weight x 1.6, divided by 3 for meals.

Drinking 2 liters of water daily reduces appetite and relieves constipation.

Replacing white rice and flour products with brown carbohydrates slows digestion and reduces hunger.

Eating fish frequently promotes fat-burning due to its high protein content.

Starting meals with hot soup encourages slower eating and early satiety.

Concentrating on meals without distractions enhances satisfaction and reduces overeating.

Snacking on unbaked nuts and high cocoa chocolate instead of sweets and juices.

Having a light dinner with tofu instead of brown rice for better sleep quality.

Ayahare emphasizes the importance of self-acceptance and finding sustainable diet habits.

The mental aspect of dieting involves understanding and valuing oneself more.

Adjusting goals and finding personal ways to maintain a diet is crucial for success.

Ayahare's personal transformation includes improved mental health and self-esteem.

The video serves as a summary of Ayahare's practical experiences and learnings from her diet journey.

Transcripts

Hello, this is ayahare.

Today I am going to share with you 9 habits I have developed to lose weight without exercise.

For those of you who are watching this video for the first time, let me briefly introduce myself.

If you have been watching my videos before, you can skip to the chapters in my video description.

I started a diet 2 years ago in April and lost 10 kg in 2 months without exercise.

I still keep the weight.

I don't like exercise and had repeatedly tried and failed diets that involved exercise.

Then I came across a book titled "Dieting is 90% diet, 10% exercise," and I took the plunge and stopped exercising and concentrated only on diet.

This resulted in a 10 kg weight loss in 2 months.

Today, I would like to share with you my daily diet routine.

The first thing I do when I wake up in the morning is always head for the balcony and bathe in the sunlight.

A hormone called serotonin is produced into your brain, and this hormone reduce your stress and give you positive feelings.

I get sunlight every morning because I want to feel as positive as possible while on a diet.

Another benefit is that the sunlight resets the body's internal clock and improves the quality of sleep at night.

I will make Breakfast from now.

A study shows that people who eat a high-protein breakfast can reduce their calorie intake for the day.

I always have a high protein breakfast.

When I don't have enough to eat breakfast, I drink a chocolate-flavored protein drink only.

If I have time, I use a plain-flavored protein and make smoothie with blueberry.

Pancakes are made with 100 cc soy milk, 30g oatmeal, and 1 egg.

Mix all ingredients in a bowl and bake in a pan.

I use 1 teaspoon of ghee instead of butter.

I take 25g of protein with every meal.

I use a formula that you can know how much you need to take protein in a day, so please calculate first, then know your target number.

Formula: your current weight x 1.6 = daily protein intake; divide by 3 to determine target intake per meal.

If you are interested in the reason why I decided on a protein intake target number to lose weight, please watch the video I show above↑.

Add a tablespoon of honey.

I always have favorite breakfast and make it again and again everyday, but it depends on the season or my mood.

Oatmeal pancake is my favorite breakfast right now.😆

If you don’t like oatmeal , please check my another video ’10 my favorite breakfast recipes’.

I started drinking 2 liters of water a day when I have started on a diet.

There are 2 benefits to drink water.

The first benefit is, the appetite is decreased by constantly moistening the throat.

The second, constipation is relieved.

Before the diet, I was not in the habit of drinking water at all, and could not finish even a 500 ml plastic bottle in a day.

So in the beginning of my diet, I set a goal of 1L and got into the habit of always carrying water with me and taking a sip before doing any action.

After practicing, I realized that my appetite has decreased more than before.

Especially, my desire of having sweets has decreased .

In my case, I had eaten food or sweets even when I am not hungry, just thirsty.

So, I think that constantly moistening my throat with water decrease my appetite.

One more thing, it was effective in relieving constipation.

I had been suffering from extreme constipation for many years, but after drinking water and reevaluating my diet, I no longer have constipation problems.

And I also lost my weight at the same time.

I have set my daily water intake goal at 2L, but it is just a goal and sometime I don't achieve it.

The quantity of 2L is not important.

It is important to drink water constantly.

Please set a goal to drink 500ml, 1L, or whatever you can achieve.

I will make lunch from now.

Today I will make a main dish of salmon with mustard, 100 grams of brown rice, and Chinese soup with wakame and enoki mushrooms.

I stop eating white rice and flour products such as udon and pasta called white

Instead of them, I start eating brown rice, oatmeal, glutinous barley wheat and other foods called brown carbohydrates.

White carbohydrates are digested and absorbed quickly, so they don't stay in your stomach so you get hungry quickly.

Blood glucose levels spike, so the sugar that enters the body is easily converted into fat.

Brown carbohydrates are slower to digest and absorb and are more easily satisfied in smaller quantities.

Blood glucose levels also rise slowly and are less likely to turn to fat.

I eat 100g-120g brown rice or glutinous barley wheat per meal.

Or 30g-50g of oatmeal, chewing it well.

Salmon is a high-protein food, and the fat in the fish promotes fat-burning.

When I am on a diet, I try to eat fish frequently.

Soup is a fiber-rich enoki mushroom and wakame seaweed soup

Mushrooms are nutritious-rich food and low in calories, ideal food for weight loss

I highly recommend to eat mushrooms when you are on diet.

It is done to make lunch!

I always start with hot soup when I have meal.

I have always had a habit of eating quickly, and not chewing food well.

Drinking hot soup is good way to eat slowly because you can not drink it quickly.

Also hot soup make you satisfied your stomach so you don’t need to rush to eat anymore.

You can afford to savor your food.

This method has worked very well for me!

If you have the habit of eating as fast as you do, try the same method.

I also have got into the habit of concentrating on the meal while eating, no phone, no PC.

I get satisfaction faster than before.

When you eat while doing something, you chew less and it takes longer for your brain to feel that you are full.

In order to eat a satisfying meal, I keep my distance from my phone and PC while eating.

After lunch, I am back to work.

I Always put water bottle on my desk.

I'm a bit hungry now, so I'm going to have some snack.

I stop eating sweets and juices and start eating unbaked nuts and high cocoa chocolate instead of them.

Today I have 10 unbaked nuts and 2 high cocoa chocolates.

Uncooked nuts are high calories, but the fat in nuts is a good for your health, and even 10 nuts are satisfying.

High cocoa chocolate has cocoa polyphenols that promote fat-burning.

I sometimes received comments like "You have never eaten sweets since you started diet...?

Actually, when I lost 10 kg in 2 months, I stopped sweets and juices completely.

But now, I sometimes eat sweets or juices when I want to eat.

And then, when I feel "maybe I got fat a bit…", then I restarted on my diet.

Like, stop eating sweets and eat good foods.

I'll make dinner now.

I will make grilled chicken meat with teriyaki sauce, miso soup,

and I eat baked tofu instead of brown rice.

I often have dinner around 8-9pm.

Brown rice is slow to digest and absorb, but tofu is less stressful on the stomach for me.

I always try to get good sleep at night, so it is good way to have light meal dinner before sleep.

The good point of brown rice is slow to digest and absorb, so you are less likely to be hungry during the day.

But bad point of brown rice is to feel fullness makes it hard to sleep.

So that, when my dinner is over 8-9pm, I replace with tofu (150g).

I do this because I want to improve the quality of my sleep, but when I can have dinner early, I eat brown rice,

Put Tofu in a frying pan, then add 1 tablespoon of mentsuyu and add some scallions.

This is the best recipe I've ever tried to use tofu. I overcame my dislike for Tofu to make this recipe.

I always make meal for myself only, but today I also make it for my husband as well.

I always have soup to use a soup cup, not in a pot.

If you want to know some more my soup cup recipes, please check another my video!

Dinner is ready!

I always start with soup.

It is said that if you only sleep less than 6 hours, appetite increase.

I always sleep 7 hours every day.

There are three things I do to improve the quality of my sleep.

First, get as much sunlight as possible during the day.

Second, eat dinner early or

Have light meal if you have dinner late night.

Third, don't bring your phone in your bed.

You can start a day with positive feelings when you have a good sleep.

So I watch time and quality of my sleep.

Thank you for watching until the end of my video today.

All of my methods I talked today is a summary of the habits I have practiced and learned during my diet.

You don't have to do everything perfectly.

It took a time to develop these habits.

At the beginning of my diet, I started to watch what I eat everyday, and it was really hard for me because I had never done it before.

I always researched knowledge how to lose weight efficiently.

Even habits that are taken for granted now were hard for me back then.

But I continued to believe that the daily accumulation would lead to results.

Me that did so much effort for achieving a goal has changed my shape.

And actually, what has changed more than the shape through a diet is the mental aspect.

I've come to understand myself and value myself more.

I used to compare myself to someone else and always. get disappointed in myself when I can't do the same things someone else can.

I couldn’t accept my weak points for a long time.

I have given up wanting to change anymore, and have escaped from so many things.

But when you start a diet and want to change yourself, you have to accept who you are now at first.

I realized that it's important to come to terms with who I am now.

No matter how great the diet method is, but if it is so hard for you to keep doing it, it is better for you not force to do it.

You should borrow the knowledge of others and find out the way you can keep doing it.

When you start doing a new food or habit, pay attention not only to your weight, but also to your body's response and mental health.

As I faced myself, my body and my own feelings, I gradually accepted myself including my weak points.

My life, which I thought was hard to live, started to turn around little by little getting better.

If you are about to start a diet or are currently on a diet but are not getting the results you want,

Try to start something you can do.

If you think this is too hard for you, try adjusting your goal a little lower, or find a way to make it work in your own way.

The important thing is to think of your body as your partner

Do not blame yourself for not being able to do it, but consult with yourself and try to go on a diet.

Thank you, ayahare.