【減肥習慣】從67公斤減到49公斤〜日本太太的Diet Routine / 遠離疾病的習慣 / 186斷食 / 推薦的保健食品 / 舒肥雞的吃法 / 飲食時間管理 / 日本人夫婦的減肥飲食生活

Introduction

This tutorial outlines a successful diet routine based on the experiences of a Japanese couple who lost weight from 67 kg to 49 kg. The focus is on sustainable habits, meal management, and intermittent fasting, specifically the 186 fasting method. This guide will help you establish a healthier lifestyle, manage your diet effectively, and introduce beneficial practices to support weight loss.

Step 1: Establish a Morning Routine

Creating a consistent morning routine sets the tone for your day. Here’s how to start:

• Wake up early to engage in activities that promote well-being.
• Dedicate time for hydration, such as drinking a glass of water.
• Consider light exercises or stretches to energize your body.
• Prepare mentally for the day, setting intentions for your meals and activities.

Step 2: Manage Meal Timing

Effective meal timing is crucial for weight loss. Follow these guidelines:

• Adopt the 186 fasting method:
  • Fast for 18 hours each day.
  • Consume all meals within a 6-hour window.
• Aim to eat 1.5 meals per day to help manage portions and avoid excessive snacking.
• Plan your meals around your fasting window to maximize energy and nutrient intake.

Step 3: Meal Preparation

Proper meal preparation can simplify your diet. Here are some tips:

• Prepare meals in advance to avoid last-minute unhealthy choices.
• Incorporate lean proteins, such as sous-vide chicken, which is tender and flavorful.
• Use leftover ingredients from previous meals to minimize waste and maximize nutrition.
• Consider creating a weekly menu to streamline grocery shopping and cooking.

Step 4: Include Nutritional Supplements

Incorporating supplements can enhance your diet. Consider these options:

• Clay (膨潤土): Aids in detoxification.
• Chlorella (小球藻): Provides essential nutrients and supports digestion.
• Medium Chain Triglycerides (MCT) Oil: Offers quick energy and can aid in fat loss.
• Clarified Butter (Ghee): A healthy fat option for cooking.

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Step 5: Monitor Your Progress

Tracking your diet and progress is essential for motivation:

• Keep a food diary to log meals, snacks, and your feelings about food choices.
• Weigh yourself weekly to monitor changes and adjust your diet as needed.
• Reflect on your reasons for losing weight and the changes you have experienced.

Step 6: Avoid Common Pitfalls

Be aware of challenges that can derail your progress:

• Avoid skipping meals during your eating window, as it may lead to binge eating later.
• Stay hydrated throughout the day to prevent confusion between hunger and thirst.
• Don’t be discouraged by plateaus; weight loss can fluctuate.

Conclusion

By establishing a morning routine, managing meal timing, preparing meals in advance, including nutritional supplements, and monitoring your progress, you can effectively manage your weight loss journey. Remember to stay patient and consistent with your efforts. Consider exploring further resources or community support to enhance your experience. Happy dieting!