Lately, I’ve been focusing on body sculpting. I’ve started paying attention to what I eat and making exercise a habit to improve my lifestyle.
As a result, I’ve noticed a significant reduction in belly fat—my belt is now loose, and I no longer struggle to button up my jacket. My slightly chubby body is gradually improving. Here’s what I’ve been doing to achieve these changes.
Improving Eating Habits
First, I decided to be mindful of what I eat. Food is essential for nourishing the body, so why not choose meals that have a positive impact? Since the food we consume shapes our body, I’ve focused on eating what’s good for me and avoiding what isn’t.
Eating Vegetables
This might sound simple, but many people struggle with eating enough vegetables. Without making a conscious effort, it’s easy to miss out on them.
For instance, getting enough vegetables while eating out can be challenging. Even if you order a salad, it often comes as a small side dish. Restaurants with salad bars are rare, and those that have them are usually pricey, making it harder to incorporate veggies into your meals.
Convenience store meals are often full of fried foods, and even supermarket deli sections are dominated by deep-fried options. Most convenience store lunches are loaded with carbs and fats, with white rice as the standard—brown rice options are hard to come by.
So, the only real solution is to prepare your own meals. Buying vegetables at the supermarket and seasoning them with low-fat dressings, olive oil, or a sprinkle of seasoning like Crazy Salt can make them enjoyable. In colder months, making a hot pot is a great way to eat warm and delicious vegetables.
Avoiding Fried Foods
As mentioned, convenience stores and supermarkets offer a lot of fried foods. Fried chicken, tempura, tonkatsu—they’re all delicious. But they’re also high in fat, which is the most calorie-dense macronutrient at 9 kcal per gram (compared to 4 kcal per gram for protein and carbohydrates).
By simply avoiding fried foods, you can significantly reduce calorie intake. Whenever I pass the fried food section, I pause and ask myself, “What’s the better choice here?” This helps me stay conscious of my goals and make smarter decisions.
Cutting Out White Rice for Dinner
As a Japanese person, rice is a staple, and I love it. But for the sake of my body, I’ve decided to avoid white rice at dinner. While not entirely eliminated, it’s rare for me to have rice in the evening.
Instead, I’ve shifted rice consumption to lunch whenever I crave it. Cutting out white rice from one meal a day can make a noticeable difference over time. It’s worth keeping in mind that white rice causes a rapid spike in blood sugar levels, so adjusting how and when you eat it can be beneficial.
Establishing an Exercise Routine
Diet accounts for about 80% of body transformation, but exercise is still crucial. The key is to start small and make exercise a habit. Going all out with intense workouts from the beginning often leads to burnout and giving up.
Instead, I began with light exercises that are easy to maintain. Once the habit was established, I gradually increased the intensity. I now do at-home strength training at least twice a week and walk outside twice a week. On workdays, I get off the train one station early and walk the rest of the way to my office—about 40 minutes round trip.
Visualizing the Ideal Version of Myself
Whenever I’m tempted by greasy or unhealthy foods, I remind myself of the person I want to become. For example, if I pass by a McDonald’s, I imagine my ideal self and ask whether eating there aligns with my goals. Sometimes I still go, but I opt for a salad instead of fries to minimize the impact.
Final Thoughts
Modern life is full of temptations, especially when it comes to food. But by resisting those temptations and staying active, we can take steps toward a healthier body.
When I started, I weighed in the 70kg range. Within a month, I’ve entered the 60kg range. While progress is slow, I can feel the difference—my belt is looser, and my waistline is noticeably smaller.
I plan to keep believing in myself and staying consistent.
