ダイエット開始第６週が終了した。
12月のダイエットは難しい、とつくづく思い知らされる週となった。朝は寒くてランニングに行くのが辛く、寒さは容赦なく体力を消耗させて空腹感を招く。また忘年会などでは欲するよりも多くのエネルギーを摂取せざるを得ないこともあり、また不規則な生活を強いられることも多い。
結果的には前週よりも体重、体脂肪ともに悪化することとなった。まずは状況を悪化させないように気をつけたい。特に年末年始は雑煮やすきやきなど劣悪な環境となることが目に見えている。今のうちに、年末年始を乗り切るだけの貯金をしておきたい。
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4回、+2回
・筋トレ ： 目標1回に対して実績2回、+1回
・その他 ： 出張あり
ジョギングはかなりハードルが高いのだが、少し慣れてきた感はある。一方で一度習慣をなくすと二度と立ち直れないのではないかという恐怖感から、目標以上にランニングをしてしまっているのが現状である。とりあえず貯金しているという思いで気持ちを楽にしたいところであるが、この寒さの中で外に出て行くことはかなり過酷ではある。なんとか続けていきたい。
一方で筋トレは室内でできるため比較的ハードルが低いと思っていたのだが、つい忘れてしまうことが多い。忘れるという意味では特茶も同様である。なんとか忘れないように気をつけていきたい。
成果が見えない状況の中で続けるのは辛いが、来週もなんとか頑張りたい。
＜目標と推移＞
目標
・75.0キロ 30.0% （2015年12月31日）
推移
・78.3キロ 35.8% （2014年12月12日）
・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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