10kg痩せてから2年半。リバウンドせずにダイエットをゆるく継続する私の1日ルーティン | 食事と過ごし方 | 3食レシピ付き

10kg痩せてから2年半。リバウンドせずにダイエットをゆるく継続する私の1日ルーティン | 食事と過ごし方 | 3食レシピ付き

Wake up at 6:10 a.m. Hello, this is ayahare. Today I’m going to show you my recent daily routine as requested. This time, I will show you a whole 1 day including those not related to my diet. If you just want to know about my diet, Please watch another video “My 9 Habits to Lose 10kg in 2 months”. After I wash my face and brush my teeth, I drink hot lemon Just add 1 teaspoon of lemon juice to hot water I want to drink coffee, but my husband is still sleeping right near the kitchen, so I can’t. I don’t like to drink warm water as it is so I drink it with lemon juice. It was shooted 2 weeks ago (end of November) It was still bright on this early morning I’m feeling nostalgic already because now it is really dark at the same time. Write the morning page at 6:30 A5 notebook, I write down things that come to my mind Until I’ve done to finish writing 3 pages This habit is learned from the book “The Artist’s Way”. This book influenced me a lot. I started in September and have been writing almost daily for about 3 months. For me, morning Pages is a “clean out the brain” process. I read a book and I intuitively thought, “I want to try morning page” and I am practicing now. I started getting up early in the morning to make time to write. I tend to think too deeply about anything. People say to me, just sleep it off and forget it, but it doesn’t work for me. When I get stuck on something, I leave it in a corner of my mind, and I keep thinking again and again. If I leave it as it is, it will come out of my mind suddenly, And all at once, the contents pop out, and I get very depressed and anxious. And then I can’t get anything done that day. The notebook opens with “It’s sunny today,” “It’s cold today,” and “I have to buy detergent.” I just start writing from the first thing that pops into my head Strangely enough, as I keep writing more and more I come up with things I concern about or things I want to think long and hard about but forget about before I knew it, etc. As I am writing, a lot of things come to my mind My thoughts go from one thing to the next. After writing, my mind is clear and positive ☺️. If you are somehow anxious every day or have a lot of mopey days, It’s worth to try it. Writing a diary at 7:00 I write diary These days I record 3 things in this diary 1) Record what I eat yesterday 2) Record how my physical condition was 3) Record what I’ve done my work or private tasks I write this in about 10 minutes, quickly remembering what I did yesterday. Of all the items I’m recording, I’m finding that the food records are having a particularly good effect. There are 2 main positive effects The first one is that if I am on a diet and I want to eat sweets, I sometimes stop eating because I don’t want to write a record of sweets on my diary.😊 But sometimes I can’t.😆 On days when I cook 3 meals by myself, I feel very proud of myself.☺️ And it motivates me for the next day. Secondly, it’s much easier to record meals by hand than by an app At the beginning of my diet, I was using an app to record my meals. While it accurately calculated calories, I was hassle by the large number of input items. I just write only the things I need, and it takes only 5 minutes I don’t need to calculate calories, I just want to record my meals and figure out what I ate, how much I ate. And sometimes I look back my diary and ask myself, Am I eating too much these days or eating out a lot? I recommend you if you want to look back regularly. When I finish my journal, I make a TODO list for the day Work in 1-hour cycles of 50 minutes of work x 10 minutes of rest Create a schedule to complete the target 8 pcs of tasks per day Once the to-do list is complete, I change clothes On days when I don’t have meetings, I don’t put on makeup, just sunscreen. I’m going to go for a walk. 7:30 a morning walk I named my morning walk to “Get ready for work walk”, it means “Let’s walk every day at least as far as I used to walk to work”. A habit started with Morning Page. It is just same as a morning walk. It is not “I’m going to lose weight with this walk!”, I take a walk with the thought, Just like when you go to work, “Okay, I’m going to start my day!”. I don’t like exercise, so if I just think, “I’m going to exercise by walk” and I feel heavy. I just tell myself that this is not exercising, this is ready to go to work. It makes me feel better 😆. What I am conscious of on my walk is getting a lot of sunshine You can reset your body clock, and you can get a good sleep at night. I always listen “Kevin’s English room” on podcast and it is so much fun.😂 Sometimes I walk for more than 30 minutes 😂. I don’t like exercise, but I’ve been able to go for a walk quite often lately because of Kevin’s English room 😆. I can’t prepare breakfast until my husband wakes up around 8:30 am. I’m going to work a little bit until he wake up. Breakfast at 8:30 Today’s breakfast is mug soup and mug oatmeal I bought the mugs at Daiso 3 or 4 years ago. They don’t seem to sell them anymore in stores or online store 😭 1 tablespoon wakame seaweed 5g rinsed dried-daikon radish Plenty of bonito flakes (about 2g) 1 teaspoon soy sauce 1 teaspoon mirin Pour 150cc of boiling water and mix them well. I put dried bonito flakes that I had stocked up in large quantities in my kitchen shelf. It was delicious more than I expected…! You can use ½ teaspoon granulated fish stock instead of bonito flakes. Make oatmeal risotto with cheese and egg 30g oatmeal It is convenient to have a scale because there are a lot of things to be weighed. I use Nisshoku’s premium pure oatmeal 80cc unadjusted soy milk 1 egg ½ teaspoon consommé Stir in the eggs, mashing them lightly 10g pizza cheese A pinch of salt and pepper Microwave uncovered for 2 minutes at 600W Cheese risotto with egg is ready. Let’s eat!🙏 Wakame seaweed rich in soluble fiber x Dried daikon radish rich in insoluble fiber I always drink soup first when I’m hungry. I used to skip breakfast and eat whatever I wanted for lunch. Since I started eating breakfast, the amount of food per meal has stabilized. I feel it is easier to control the appetite. It doesn’t looks good but it tastes good.😂 This is high protein oatmeal risotto I love cheese, so it makes me so happy… 💓 This mug oatmeal has 15.7g of protein + 8.3g of natto, a total of 24g I always have high-protein breakfast. I set a goal, 25g/meal. Please check the video if you are interested in the reason why I set a goal of protein to lose weight. You should chew food slowly and thoroughly makes you full ◎ I don’t do makeup when I don’t have a meeting. So I quickly clean my kitchen. I always use this spray of alkaline electrolyzed water purchased at Daiso. I wipe the table and stove area with a dishcloth just for 5 minutes. I’m not good at cleaning, so I clean the dirt that can be removed that day I don’t clean the kitchen perfectly, like I clean burnt on the stove when I have time. I often get questions about cleaning products. So today I will share you 2 best cleaning items I’ve bought recently Dishcloth, bought on Amazon This is a disposable dishcloth, but it is durable and can be washed and used repeatedly. Large in size, and when you fold it, it is thicker and easier to wipe with. It’s so sturdy so I don’t know when to throw it away.😆 It will be a while before I run out of 50 sheets.😂 Another one is a sponge by DASKIN. I thought all sponges were the same, but I was amazed at this product. Good lathering, good dirt removal, excellent durability My favorite point is the hardest abrasive non-woven layer. It is great for removing stuck-on stains and burn marks on pans and pots. It is very hard at first but gradually becomes softer and easier to use. I prepare a bottle of water and a cup of coffee and move to a workroom. The bottle is by Joseph Joseph. Unfortunately, it’s been sold out on Amazon for a long time… 😭 9:30 Start of work I start working now. I work on the PC all day when I don’t have meetings. I always set the timer to 50 minutes before starting work. After 50 minutes of work, take a 10-minute break I spend break time to hydrate, go to the restroom, or light stretching. I make sure I don’t sit and work for hours at a time The timer is a “time timer”. I haven’t looked at the product page in a while, but the price has gone up quite a bit…! The function itself is simple, so a similar product might be OK ☺️. Today, I am making a video for a company I work with for a long time. In this morning, I make a story of the video by writing. I’m going to work on editing the video in the afternoon, and my goal today is to get the first draft out. This is the video I’ve been working on all day so you will soon get bored because it doesn’t look any different… lol 13:30 Lunch I always store some prep foods but it has gone already. The day before shopping is always like this I’m going to make oyakodon with leftovers in the refrigerator. 80cc of water in a small frying pan 1 tablespoon soy sauce 1 tablespoon mirin ½ tablespoon Sake 150g chicken breast ½ pcs sliced onion ¼ size cutted shiitake mushrooms I thought about cutting them into small pieces but decided not to because it’s too much work lol Bring to a boil over medium heat One of my friend taught me this recipe when I was a college student. I could not cook at all at that time. She said, “Put the chicken, the onions in the pan and boil them. Then add the eggs . That’s all you need to do.” Even now, if I’m stuck for a recipe, I have a high rate of this oyakodon for lunch 😆. I put the lid on and wait for a while until it starts to simmer. Bring to a boil, reduce heat to low, and simmer for 5 minutes. Crack 2 eggs and mix them lightly When the chicken is cooked well and the onions are soft, add eggs. Cover with a lid and wait 30 seconds to 1 minute. Put ingredients on top of 100g brown rice While I was moving the camera around, the eggs got hard… 😭 I will make miso soup with Aosa seaweed in a mug ☺️. ½ teaspoon granulated fish stock 1 tablespoon dried aosa seaweed Pour 150cc hot water Dissolve 1 teaspoon of miso Lunch is ready! When I’m hungry, I drink the soup first.☺️ I don’t touch my PC/smartphone while eating. If you do so, you may feel the difference of fullness when finished eating. I noticed that I don’t have any frozen stock of brown rice, so I decided to cook rice in a hurry Check the past video when you want to know how to cook and freeze brown rice. You need to scratch on the surface of brown rice to absorption of water. It’s so much easier to use a whisk than to scrub by your hands. After washing in 2-3 changes of water, soak the rice for 8 hours before cooking. 15:00 Back to work in the afternoon I always keep water at my desk to stay hydrated Before I started my diet, I was not in the habit of drinking water. So I start keeping water within visual range all the time, and taking a sip of water at the same time you do any action As a result, I drink about 2 liters a day, and it contributed to the relief of chronic constipation The amount of 2L is not important, but consciously drinking water is important You don’t need to focus on the quantity, so please start to set a goal that you can achieve and try it☺️. While Taking a break, I soak up the sun, do stretching, etc. I try to keep a good balance between work time and break time It was already dark outside😳 18:00 Snacking Snacks I always keep in stock are unbaked nuts and high cacao chocolate. I sometimes eat sweets or other snacks. But I try not to stock them in my house. People ask me “Do you eat any junk food or any other snacks at all?” I eat them when I want to! I think the important thing is frequency and quantity Now I keep a daily food record so that I can look back regularly When I think, “I’ve been eating too much lately…”, then I cut back on sweets and eating out. I also increase the number of times I cook myself Another thing that I’m practicing is take a cheat meal in 2 times a week, that is you can eat whatever you want and systematically relieve stress. Lately, I eat out on Wednesday and Sundays for lunch Now I’m working so hard to finish making a video today😳 Last spurt while snacking…! Not as much progress as I expected, but it’s past 19:30, so I’m done with my work today. 19:30 Dinner Tonight’s dinner is rolled tofu and shiso leaves with meat Sliced pork loin 100g tofu 100g Cut them into small pieces Put rinsed shiso leaves on top of the pork. Put the tofu on top of the pork and roll them A pinch of salt and pepper I’m going to put it in the refrigerator because I’m going to heat it in the microwave after I take a bath. Cut 1 bunch of bok choy into 4cm pieces Put the bok choy in a heat-proof dish. I take a bath People ask me how to take a bath, and massage after the bath. But there is nothing in particular that I do for my diet. About 20 minutes in the shower When I have time, I sometimes soak myself in the bathtub. When I get out of the bath, I cook food in the microwave. I don’t know the reason, but the data was broken from here…. So I reshot it on another day… 😭 Microwave 600W for 4 minutes After the meat rolls are done to heat, next, heat qinggengcai up for 1.5 minutes in a microwave While microwaving, I will make soup A handful of my favorite shredded kombu (about 3g) A lot of bonito flakes (about 2g) Ginger tube 3cm ½ teaspoon soy sauce ½ teaspoon mirin Chopped green onion, if you have. Pour 150cc of hot water Put them on the plate Pour ponzu on top The most important thing for dinner is to make it a light meal for the stomach. It is difficult for me to have dinner at early evening because of my work. And I find out that I don’t sleep well when I eat full at dinner. First, I have a soup to satisfy my stomach And then I cook food with a light and easy-to-stomach foods such as tofu. You can see a dinner recipe playlist if you want. Please check it out! I spend my time watching movies and dramas before going to bed. At this time, I watched a drama “First Love” which is only available on NETFLIX. I cried every single episode 😭 It was an excellent drama! 22:50 bedtime
I’m going to bed now It is said that lack of sleep (less than 6 hours) increases appetite. So I always try to get 7 hours of sleep every day. I was never a very good sleeper, to begin with. Since I stopped bringing my phone into my bed, I sleep much better now. Well then, good night. Thank you very much for watching to the end today! I hope you find at least one thing helpful from today’s video. See you next video….💓

▼ 目次
00:00 6時10分 起床
01:34 6時30分 モーニングページを書く
03:12 7時00分 日記を書く
05:10 7時30分 出勤散歩
06:29 8時30分 朝食
09:03 おすすめの掃除グッズ
10:02 9時30分 午前の仕事
11:01 13時30分 昼食
13:35 15時00分 午後の仕事
14:33 18時00分 間食
15:33 19時30分 夕食
18:22 22時50分 就寝

ダイエットに関する内容だけ知りたい方は：「運動なしで2ヶ月で10kg減量した、私の痩せる9つの習慣」

モーニングページをやるきっかけになった本：「ずっとやりたかったことを、やりなさい。」
https://amzn.to/3V90iUR

痩せるためにタンパク質を摂る理由について：

玄米の炊き方：「簡単5分で作る、痩せる朝食レシピ10選」の10:00~

夕食レシピをまとめた再生リスト：

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【広告リンクについて】下記の製品URLは一部Amazonアソシエイト・楽天アフィリエイトのリンクを使用しています。
▼ 今回使った材料や道具
日記：東洋図書出版株式会社 ５年日記 (ベージュ)
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オートミール：日食 プレミアムピュアオートミール300g×3袋
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スポンジ：ダスキン 台所用スポンジ ハードタイプ 6個 ブラック
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ウォーターボトル：Joseph Joseph (ジョセフジョセフ) 水分量が分かるウォーターボトル 水筒 600ml (グレー)
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コーヒーカップ：VKCHEF ダブルウォール グラスカップ 300ml コップ
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仕事用タイマー：タイムタイマー(TIME TIMER) カバー付き チャコールグレイ TTM9-W
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シリコン蓋：IKEA KLOCKREN クロックレン
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包丁：京セラ セラミック包丁
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まな板：3coins カッティングボードL
※ネット上に商品URLなし
エプロン：Francfranc(フランフラン)ロング丈ポケット付き
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玄米：水菜土農園 あきたこまち5㎏
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※動画内は直接農家さんから買った玄米です。こちらは以前購入していたものになります

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▼ 今回紹介した材料一覧・レシピ

■朝食：わかめと切り干し大根のスープ

＜材料1人分＞
乾燥わかめ……..大さじ1
切り干し大根…..5g
調味料(かつお節,しょうゆ,みりん)

＜作り方＞
①乾燥わかめ大さじ1、水洗いした切り干し大根5g、かつお節2g、しょうゆ小さじ1、みりん小さじ1を入れてお湯150ccを注いで混ぜたら完成

■朝食：卵とチーズのオートミールリゾット

＜材料(1人分)＞
オートミール…..30g
無調整豆乳………80cc
卵………………….1個
ピザ用チーズ….10g
調味料(顆粒コンソメ, 塩, 胡椒)

＜作り方＞
①マグカップにオートミール30g、無調整豆乳80cc、卵1個、顆粒コンソメ小さじ½を入れたら軽くかき混ぜる
②ピザ用チーズ10g、塩胡椒少々したら、レンジ600Wで2分加熱したら完成

■昼食：親子丼

＜材料1人分＞
玄米ご飯………100g
鶏むね肉………150g
玉ねぎ………….½個
しいたけ………2個
卵……………….2個
調味料(しょうゆ, みりん, 酒)

＜作り方＞
①小さめのフライパンに水80cc、しょうゆ大さじ1、みりん大さじ1、酒大さじ½、1口サイズにカットした鶏むね肉150g、スライスした玉ねぎ½個分、¼カットしたしいたけ2個分を入れる
②蓋をして中火で煮立たせ、煮立ったら弱火にして5分加熱する
③卵2個を溶いて流し入れて、蓋をして30秒~1分待つ
④玄米ご飯100gの上に具材を乗せて完成

■昼食：あおさの味噌汁

＜材料1人分＞
乾燥あおさのり……..大さじ1
調味料(顆粒和風だし, 味噌)

＜作り方＞
①マグカップに顆粒和風だし小さじ½、あおさを大さじ1入れてお湯150cc注ぐ
②味噌小さじ1を溶かし入れたら完成

■夕食：豆腐と大葉の肉巻き

＜材料1人分＞
豚ロース切り落とし….100g
木綿豆腐…………………100g
大葉……………………….6枚
ちんげん菜……………..1束
調味料(塩, 胡椒, ポン酢)

＜作り方＞
①豚肉を広げて、大葉→小さくカットした豆腐の順番に巻く
②耐熱皿に並べて塩胡椒少々し、レンジ600Wで5分加熱
③副菜として添えるちんげん菜は3cm幅にざく切りしてレンジ600Wで1分半加熱
④皿に盛り付けて、ポン酢をかけたら完成

■夕食：とろろの生姜スープ

＜材料1人分＞
とろろ昆布……..ひとつかみ(3g)
あれば刻みネギ適量
調味料(かつお節, 生姜チューブ, しょうゆ, みりん)

＜作り方＞
①マグカップにとろろ昆布ひとつかみ(3g)、かつお節2g、生姜チューブ3cm、しょうゆ小さじ½、みりん小さじ½を入れてお湯150ccを注いで混ぜたら完成

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書籍「ayahare式やせるつくりおき手帖 季節の味でらくちん夜ごはん」
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https://www.instagram.com/ayahare.log/
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