Diet like a dream steadily kg by kg 〜No.1〜
Are you the one who went on hundreds of times of diet but haven’t succeeded and gave up? Have you otherwise gained backthe weight? The trainers and registered nutritionist at our health insurance society will introduce how to go on “Diet like a
dream-steadily kg by kg.” Spring is the time of the year when fat can be easily cut off.
Let’s enjoy dieting together based on this program!
＊Please print the sheet to use.

*Firstly, let’s check out if you are really fat.
Firstly, let’s check out if you really need to go on a diet with the following calculation.
・Standard body weight=the most ideal body weightheight (m) ×height (m) ×21〜22 ＝
・Beauty body weight=body weight at which you feel yourself lightheight (m) ×height (m) ×19〜20 ＝・Ultimate body weight=body weight at which you should not lose any more fatheight (m) ×height (m) ×18.5 ＝㎏㎏㎏(eg) if you are 170cm tallStandard body weight 1.70×1.70×22 ＝63.6
Beauty body weight 1.70×1.70×20 ＝57.8
Ultimate body weight 1.70×1.70×18.5＝53.5 ＊The Japan Society of the Study of Obesity states that you are sound if
the numeric of weight(kg)÷[height(m)×height(m)] falls between 18.5
and 24 is, and ideal if it is 22.

*Let’s set a goal in your body weight.
How much do you wish to weight?

How much do you have tolose for your goal?
㎏㎏*Let’s check out your daily life.
(Exercise)

Please tick all the boxes that apply.

1 I always use the car to commute or for work.
2 I am likely to feel my feet heavy and walk ploddingly.
3 I don’t like walking and feel like avoiding places where I have to walk.
4 I quickly feel like resting when I walk and have backache after a long walk.
5 I am likely to enjoy my day off in peace at home.
6 The thickness of the fat is more than 2 cm when I vertically grab near my navel.
7 My back hurts when I stand for hours or carry a heavy load.
8 My muscle of the back is weak and I have a stoop and my chin up.
9 I easily get my back or lumbar hurt, or get stiff shoulders when I have sedentary work or watch television.
10 I become breathless or palpitant when I climb up the stairs of crossover bridge or station, or stir my stumps.
11 I hesitate at the first step on the escalator.
12 I often bump into people in the crowd or fail to avoid the bike approaching head-on.

13 I feel lazy putting on my shoes in the morning, and use a long shoe horn.
14 When I stand up or sit down, I sigh or say “oops.”
15 It is hard recovering from the weekend when I did some exercise.

How many marking did you have?
0
1〜4
5〜910〜(Diet)

Your balance of exercise is good. Keep it up!
You are slightly on the side of under exercising.
You are short of exercise. Let’s get exercise together and work up a good sweat.
Your health may be declining due to lack of exercise. Go through a health checkup to see yourhealth condition, and have some direction from your doctor to get exercise safely.
Please tick all the boxes that apply.

1 I am likely to just have bread and butter (margarine), and coffee for breakfast.
2 I am likely to eat out.
3 I am likely to finish meal in around 10 minutes.
4 I don’t chew food well.
5 I am likely to skip breakfast.
6 I don’t have regular mealtimes.
7 I like oily food.
8 I like meat dish more than sea food.
9 I am up for dessert even if I’m full.
10 I always have sweets at tea time.
11 I have cold beverage or canned coffee almost every day.
12 I often have alcohol.
13 I often have dinner after 9 pm.
14 I am likely to have supper.
15 I often eat my family’s leftover food.

How many marking did you have?
01〜4
5〜910〜Your eating style is very good. Keep it up as your eating habit!
You need a slight modification. You will get the good eating habits with just a little awareness.
There are many improvements. Start with anything think you could do.
It’s time to overhaul drastically. Getting the good eating habits is a shortcut to achieve your goal of dieting.

*Advice from the staff
To look back to your living habit and find issue(s) is the starting*Next step of “diet like a dream”
Let’s strive for 1kg of loss in weight per month!

point in dieting. Do what you think you could and change your bad “You’ll lose1kg responsively by improving 3 habits”
living styles! It will also help you avoid gaining back the weight!!

-How can I do that?
-With meals?
-With exercise?
-How will you do?