ダイエット開始第12週が終了した。
最近風邪気味であり、なんとか耐える毎日である。ダイエット開始前は風邪っぽくなったと思ったら漏れなく重い風邪になっていたことを考えると、運動による効果で免疫力が上がっているのではないかと思われる。体つきはまだそれほど変化が見られないが、ここからだろう。特にジョギングと筋トレに力を入れることで体質改善を目指していきたい。 今はノルマをこなすという視点で軽いものを申し訳程度にやるのみであるが、もう少し体が慣れてこればと思う。
週末の朝をフルーツ食にするのが良いのではないかと思い、少し実践中であるが、ノルマにするかどうかは考え中である。カロリーを摂取しないことによる免疫力の低下という副作用がないかどうか、慎重に判断していきたい。お腹が減ってしまうという副作用があることは間違いなく、 無理せず継続することを第一条件とする今回のダイエットには反する部分もあり、導入には慎重な検討が必要である。
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1本、△3本
・ｼﾞｮｷﾞﾝｸﾞ： 目標2回に対して実績1回、△1回
・筋トレ ： 目標1回に対して実績1回、±0回
・その他 ： フルーツダイエットを検討中
＜目標と推移＞
目標
・75.0キロ 20.0% （2015年12月31日）
※体脂肪率測定ミスを受け、30%から20%に上方修正
推移
・77.9キロ 22.5% （2014年01月23日）
・77.8キロ 21.8% （2014年01月16日）
・78.1キロ 22.5% （2014年01月09日）
※以下体脂肪測定ミス
・78.3キロ 36.5% （2014年01月02日）
・77.4キロ 35.5% （2014年12月26日）
・78.0キロ 34.9% （2014年12月19日）
・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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