Part Nineteen: The Ascent Phase: The Daily 1500 kcal Calorie Restriction Game

The key points of the second stage of the record-keeping weight loss method, "lifting off the ground":

① Record your weight and body fat percentage every day.

② Record everything you eat and calculate its calorie content.

③ Try to imagine how you can reduce your total calorie intake, but don't force yourself.

After getting used to the off-ground phase and adapting to calorie counting, it's time to enter the weight gain phase. In this next phase, your weight will change more noticeably. For example, I lost 1 kilogram per week for two months. If you can maintain this pace, you'll naturally enjoy the weight loss process.

For many, losing weight is a rewarding experience with a satisfying outcome, but a painful process. Therefore, the desire to shorten the period of suffering and see their goal sooner leads them to be tempted by irresponsible advertising slogans like "Lose 3 kg in three days."

However, when you see yourself losing a significant amount of weight, the process of reaching your goal is actually quite enjoyable.

Therefore, we hope that everyone will not be fooled by those nonsensical weight loss plans and inflammatory slogans.

Once you enter the ascending phase, your weight will begin to drop dramatically. Even though you're losing weight, why is this phase called "ascending"? The real feeling isn't just weight loss, but rather a feeling of lightness and joy. Therefore, "ascending" is a very apt description. I hope everyone can visualize themselves becoming increasingly slender, ascending towards the free sky.

The goal of the upward phase is to control your daily calorie intake within a certain range. The most efficient way to lose weight is to use the calories you consume for your basal metabolic rate.

Basal metabolism refers to the energy consumed to maintain basic life functions such as breathing and body temperature. Even the energy consumed during sleep is essential for human life.

Males reach their metabolic peak at age 16, while females reach it at age 14. The basal metabolic rates for each age group are shown below:

The recommended intake for men aged 18-29 is 1550 kcal, and for women it is 1210 kcal.

For men aged 30-39, the recommended intake is 1500 kcal, and for women, it is 1170 kcal.

For men aged 40-49, the recommended intake is 1350 kcal, and for women, it is 1110 kcal.

We define this basal metabolic rate as the daily calorie intake during the rising period.

You can easily calculate your basal metabolic rate using the website below. Simply enter your height and age on the website, and it will automatically calculate your basal metabolic rate.

http://www.e-uruoi.net/about/index3.htm

It's important to note that the basal metabolic rate mentioned above is already the minimum, so when setting target calorie intake, it should not be lower than this value. This is because these figures are calculated based on the average body type and the energy required for basal metabolism.

Obese people-that is, those with an average body type-have a much higher basal metabolic rate than this number. For example, a 35-year-old man weighing 100 kg needs a basal metabolic rate of 2230 kcal. If he restricts his calorie intake to 1500 kcal, he will naturally lose weight.

Conversely, reducing weight below the standard range can lead to malnutrition and hinder weight loss efficiency. This is because the body may mistakenly perceive this as starvation, thus reducing metabolism. Furthermore, weight loss requires physical exertion; if the body is too weak, it cannot efficiently burn fat.

I am 48 years old and 171 cm tall. As shown in the table above, my basal metabolic rate is approximately 1400 kcal. To effectively lose weight, I set my daily calorie target at 1500 kcal. As a result, I lost weight very quickly, so this standard is low enough. However, this is based on my own experience, and readers should adjust their goals according to their own physical condition. Consulting an expert if possible is even better.

The primary goal during this upward phase is to reduce calorie intake, so there's no need to pay special attention to nutritional balance, nor is it necessary to do any exercise.

If you try to balance nutrition with exercise, it's hard to stick to it if you overthink it. I hope everyone can experience what a 1500-kcal daily diet is like for themselves firsthand.

Because you already know how many calories you usually consume in a day when you're off the ground, it might feel very serious now.

You can start by reducing your intake of your favorite snacks, desserts, high-calorie fruit juices, and carbonated drinks, and see how it goes. If simply limiting these items can help you reach your 1500 kcal goal, that would be ideal.

If you absolutely must have a snack, you can skip one main meal and replace it with a snack. Whatever method you choose, as long as you limit your calorie intake, you can freely combine your daily meals.

During the growth phase, planning your diet is like playing a puzzle game. The rules are simple, with only two: ① Limit your daily calorie intake to 1500 kcal; ② Eat what you like as much as possible.

Imagine it as a hitchhiking trip where you can only spend 1,500 yen a day. "Breakfast costs 180 yen, lunch costs 350 yen for curry rice..." Traveling on a budget doesn't have to be a hardship. Hitchhiking with the mindset of "enjoying poverty" can also be a joyful experience.

Similarly, you will also need to start a 1500 kcal daily diet.

People often complain that if they can only consume 1500 kcal a day, they absolutely cannot eat barbecue or pork chop rice bowls.

Actually, that's not the case. As long as the total daily calorie intake is 1500 kcal, it's fine.

Unlike diabetics who can't eat sweets or people with kidney problems who can't eat salty foods, you can eat anything, whether it's sweet, salty, or oily.

For example, eating two-thirds of a grilled meat or a quarter of a pork chop is perfectly fine. It's not that you can't eat them because you're trying to lose weight; if eating them all would lead to weight gain, then just eat half. So, it's not that you can't eat them, but rather that you need to think about ways to make them possible.

Take myself for example. As soon as the Big Mac came out, I immediately bought one, cut it into eight pieces like a birthday cake, and chose the juiciest, most sauce-filled, and most delicious-looking slice. The rest... I immediately threw them in the trash!

A Big Mac has about 720 kcal, so 1/8 only has 90 kcal. Savor the piece you've chosen slowly.

Mmm, it's so delicious!

So, let's think about it.

Do you want more?

-YES!

Should we buy another one?

Well...NO.

Why?

-It's not to the point of wanting to eat that much.

That's right, everyone has things they really want to eat, but it doesn't mean they have to eat everything. Make sure you eat the one you absolutely must, and throw away the rest. That way, if you want to eat it again after you've finished it, you'll have to go buy (or cook) it again.

If you don't want to buy (or make) it, it means "it's not to the point where you want to eat that much."

The idea of ​​restricting calorie intake often gives the impression of someone eating very poorly.

That's not true. The opposite is true. Throwing away the rest without hesitation, except for the portion you genuinely want to eat, is actually an incredibly luxurious lifestyle.

Do you all know what was laid out on the dining tables of ancient royalty and nobility? The tables were laden with all sorts of dishes, made with precious ingredients imported from all over the world and meticulously prepared by top-notch chefs. Yet the emperor and empress would merely pick up their chopsticks and taste a small bite of each dish.

What you are eating can be described as royal cuisine for princes and nobles.

Now that you're royalty, you don't need to be bound by the "one-person serving" limits set by manufacturers and restaurants. If you really want to eat, just have a bite or two, or eat half or a third of it.

If it's a cake, just eat your favorite part; if it's ice cream, just eat the middle part.

So, isn't losing weight the most luxurious lifestyle?

Not only can you live a luxurious life, but you can also lose weight. Thinking about it this way, losing weight becomes even more enjoyable.