After multiple attempts in her youth, Satoco successfully reduced her weight from 56 kg to 45 kg. Rejecting rapid weight loss methods, she opted for sustainable lifestyle changes, sharing her journey on social media, TVBS reports.

Satoco successfully lost 11 kg, from 56 kg to 45 kg, in one year by adjusting her diet. *Screenshot*

Satoco's weight loss strategy centers on carefully managing protein sources and cooking methods. During weekdays, she focused on consuming protein from fish, shrimp, shellfish, and legumes. Red meat, eggs, and dairy were reserved for weekends, easing digestion. This approach reduced animal fats while offering menu flexibility, contributing to her positive mindset.

For cooking, Satoco replaced refined white sugar with mirin as her primary seasoning. Mirin's subtle sweetness and fermented aroma enhanced flavors without contributing to fat accumulation. She opted for steaming, boiling, blanching, or stir-frying with minimal oil over deep-frying. Her steamer became a staple, ensuring light, nutrient-rich meals. Crucially, Satoco avoided absolute restrictions, treating flavorful or fried foods as small weekend indulgences. This strategy helped her maintain consistent calorie control and eliminate post-meal guilt.

Beyond her diet, Satoco customized her daily eating habits to align with her personal circadian rhythm. Discovering she felt more alert without breakfast, she began her days with only a cup of black coffee. During meals, Satoco adopted a rule to chew the first bite of food at least 30 times. This practice extended chewing time, allowing her brain to register satiety signals and significantly reducing her food intake. She also structured her week into "strict discipline" weekdays and "free eating" weekends. To help her palate adjust, she consistently maintained the "strict discipline" phase for at least three consecutive days.

Satoco's physique after losing 11 kg. *Instagram*

Unlike her past extreme weight loss attempts, Satoco ceased self-reproach when goals were not immediately met. She permitted herself convenience store purchases, favoring healthy, low-calorie options such as grilled fish bento, instant miso soup, or salmon onigiri. Instead of grueling high-intensity workouts, Satoco developed a sustainable, scientific diet for lifelong adherence, enabling her to maintain a slender physique and a refreshed state of mind.

By Binh Minh (Source: TVBS)