ダイエット開始第５週が終了した。
今週は忘年会があったり比較的暴飲暴食があったものの、比較的体を動かすような機会もあり、体重の大幅な増加は防ぐことはできた。しかし経験則上、こういう場合は翌週に大きく体重が増える傾向がある。タイムラグなのであろう。来週は要注意である。
今週の行動指針に対する実績は以下の通りである。
・特茶 ： 目標4本に対して実績3本、△1本
・ｼﾞｮｷﾞﾝｸﾞ： 目標2回に対して実績3回、+1回
・筋トレ ： 目標1回に対して実績2回、+1回
・その他 ： 忘年会等あり
まずまずだったと言っていいが、 １点検討事項として、朝ごはんを多く食べることをどうするか、という問題がある。夕ご飯を多く食べるのがダイエットに良くないということで、朝昼は多く食べるようにしているのだが、かえって夜空腹感を感じるような気もする。結果的に夕飯を減らすのは容易でないため、朝昼も少し少なめにしてみようかと思う。特に朝は昼までの時間が短く、なんとか我慢もできる。昼少ないのは夕飯まで我慢するのが苦しいが、おやつを食べることでしのげればと思う。
１２月は忘年会なども多く、最後に年末年始という大きな障害があるため緊張感があるが、最終ゴールまで１年の区切りでもあり、なんとか頑張って凌いでいきたい。
＜目標と推移＞
目標
・75.0キロ 30.0% （2015年12月31日）
推移
・77.7キロ 35.0% （2014年12月05日）
・78.5キロ 35.1% （2014年11月28日）
・78.0キロ 35.7% （2014年11月21日）
・77.6キロ 35.5% （2014年11月14日）
・78.3キロ 36.0% （2014年11月07日）
・79.1キロ 36.1% （2014年10月31日）
～ダイエット開始：2014年11月01日～
・78.0キロ 36.5% （2014年10月13日）
～ダイエット決意：2014年10月13日～
＜ダイエット手法＞
第1条朝食を多めに摂取
第2条夕食の炭水化物２割カット
第3条帰宅後すぐに夕食を摂る
第4条夕食後就寝まで飲食禁止
第5条会食以外での飲酒禁止
第6条特茶を週４本以上摂取
第7条エレベータ、エスカレータの使用禁止
第8条週２回以上のジョギング
第9条週１回以上の筋力トレーニング
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