Breaking Through Weight Loss Plateaus: Strategies for Sustained Weight Loss During the Cruising Phase

For someone like me who used to consume 2500-3000 kcal a day, even 1500 kcal a day felt insufficient, leaving me feeling unsatisfied even after finishing my meal.

However, even for someone like me, after drinking this soy milk and vegetable juice every morning for two or three consecutive days, I felt full after eating only half a meal. No willpower was needed, and I didn't have to force myself to put down my chopsticks—I'm so grateful!

This method has been featured on television many times, and its effectiveness has been proven. Everyone should definitely try it.

When I successfully navigated the challenging "75-day transformation," at the climax of my journey, I discovered the astonishing combined effect of this soy milk and vegetable juice. I felt full after eating only two-thirds of my usual portion, and my body fat percentage continued to decrease. This is probably because I had always focused on restricting calorie intake and hadn't considered nutritional balance, so this soy milk and vegetable juice powerfully disrupted my body's balance.

This soy milk and vegetable juice has another major appeal: although it only contains 200-250 kcal, it can replace one breakfast. As we discussed in the previous chapter, having to plan all three meals in advance is quite troublesome every day.

If breakfast can be replaced with soy milk and vegetable juice, there are fewer things to consider. Moreover, the remaining two meals can provide 1250-1300 kcal, making menu planning easier, and perhaps even allowing for some snacks. After breakfast, there's always the worry of hunger; planning meals in advance reduces the chance of mishaps.

Although this is a bit of a tangent, I've now come to think of it this way: "One delicious meal a day is enough."

Having to constantly consider how to eat something delicious, low in calories, and filling is truly tiresome. It's better to have just soy milk and vegetable juice for one meal, and for the other, if you're at home, either have a vegetable-based hot pot or a low-calorie quick curry or rice bowl; if you're eating out, just have a low-calorie sandwich from Subway.

This way, you can really decide what you want to eat for the remaining meal. Plus, since the first two meals only used 700 calories, you can eat almost anything for this meal—how great is that?

Enjoying only one delicious meal a day might seem unbelievable to many. Let's use an analogy.

No one goes on three dates a day. No matter how much you like women or how popular you are with women, no one will insist on dating three people every day.

Why? Dating would become exhausting and lose all its fun. If you really want to enjoy dating, you can only date one person a day. No matter how popular someone is, more than one a day becomes purely a physical activity. Even a general with free access to the inner palace only sees one woman a day.

Similarly, one delicious meal a day is enough. Trying to restrict calories while maintaining three meals a day will leave you exhausted. Instead, try a different approach: eat only one delicious meal a day, and consider the other two meals as preparation for that one.

In this way, the other meals become more effective. "Restricting calories," "saving time and effort," and "considering nutritional balance" respectively fulfill the functions of "reducing calorie intake," "reducing the time and stress of dieting," and "avoiding unnecessary hunger."

The meals you eat in a day should not be viewed the same way. Some are for "enjoyment," while others are for "saving" and "control." They should be distinguished according to their different purposes.

If you try to eat delicious meals at every single meal, you will only end up feeling unsatisfied and never full. Let's distribute "a little luxury" and "a little practicality" throughout our three daily meals.

Notes for the Cruise Phase

Day 150 after starting (weight 82.0 kg, body fat percentage 28.7%, body fat weight 23.5 kg): Author's diet—Breakfast: Soy milk and vegetable juice (approx. 248 kcal); Lunch: Half a Sasebo burger, snacks from the Kyushu Specialty Exhibition, cheesecake (approx. 500 kcal); Snacks: Orange, chocolate, senbei (approx. 200 kcal); Dinner: "Natural food" buffet (approx. 500 kcal). Total: 1448 kcal.

To minimize suffering and easily overcome the challenges of the cruise phase, the efforts and preparations described above are necessary.

No need to force yourself; happily persevere, continuously exploring in daily life to find methods that suit you. To achieve this, readers are encouraged to apply the note-taking method flexibly.

Once you truly experience the benefits of note-taking, even daily recording won't feel like a hassle. Detailed record-keeping not only motivates you when you review it later, but also helps you identify areas for improvement and serves as valuable material for comparison and review.

Therefore, I hope everyone will refer to the recording items I recommended above. You don't have to record everything; you can add other items as long as they suit you.

Key points of the fourth stage of the record-keeping weight loss method, "Cruise":

① Your body's condition will change by day 75.

② Weight and body fat will fluctuate.

③ Use various weight loss methods to overcome plateaus.

④ I recommend soy milk and vegetable juice.