1, keep in good shape:
Many obese people have the same characteristic, that is, they are very insecure, because no matter how beautiful clothes they put on, they are not so harmonious, especially in important life occasions, worrying about the eyes of others. At this time, if you lose weight successfully in the right way, you can not only have a normal body shape, but also make yourself more confident invisibly.
2, not easy to get sick:
Most obese patients, with the growth of age, will suffer from such diseases, because there is too much fat in the body, which is not conducive to blood circulation. For obese patients, the common diseases are hypertension, hyperlipidemia, hyperglycemia, heart disease, fatty liver, hyperuricemia, etc. Therefore, obese people can greatly reduce the probability of these diseases by losing weight and losing weight successfully.
3, agile:
If obese people lose weight successfully, they will find themselves very agile and energetic. This is because people who are obese are clumsy, prone to sweating, and prone to fatigue when they are active. After losing weight successfully, it is like the feeling that people who are in winter suddenly take off their heavy coats and put on summer clothes.
Therefore, it is also recommended to lose weight.
Keep your word and start losing weight.
Week 1: Start losing weight.
1, set a goal. Remember, exaggerated weight loss is risky and often ineffective. The faster you lose weight, the easier it is for you to rebound. Only a real lifestyle change can bring you effective results. Popular weight-loss methods, such as diet pills and liquid detoxification, may help you lose water weight, but in essence, it depends mainly on starvation. The human body adapts to the sudden decrease in food intake by slowing down metabolism, but once you start to eat again, the body will still slowly digest the food and store most of the calories you eat, which will lead to an immediate rebound in weight.
Generally speaking, a healthy weight loss rate is to lose 1 lb (0.9 1 kg) to 2.5 lb (2.27 kg) (3,500 to 8,750 calories) a week. If you are severely obese, you can also lose weight healthily at a faster rate than this. But generally speaking, this is not common and unhealthy.
So what does this mean? Generally speaking, you can lose more than 10 pounds (9.07 kg) a month. This means that you can be thin enough to wear a smaller size pants or coat, but this is not enough to improve your overall body shape for a long time.
2. Measure the dimensions of all parts of your body. Measuring your size is the most effective way to track your weight loss progress, because your weight may fluctuate dramatically and can't accurately reflect which part of your body is losing weight. Measure your shoulder width, chest circumference, waist circumference, hip circumference and thigh circumference, and make sure to measure it about once a week.
3, dieting and slimming is to make changes and persevere. Obviously, if you want to change your body, you must adjust your diet and exercise. Of course, there are many methods, but without exception, these methods all suggest low carbohydrate, high protein, low salt, drinking more water, eating more fruits and vegetables and doing more exercise. Do your own research and talk to your doctor. Depending on your weight, exercise and diet, it may be more effective to try different methods.
1 pound of fat is equivalent to 3500 calories. So in order to lose a pound, you have to eat 3500 calories less than you need. Unfortunately, this is not feasible. The best way to reduce calorie intake is to eat more nutritious and low-calorie foods such as fruits and vegetables, which can not only fill the stomach but also satisfy people.
Just starving yourself is not effective, and it is very likely that you will fail to lose weight. Hunger is not just a mental state. Food is a necessity, and the human body produces hormones and other signals to ensure food intake. According to research, hungry people are more likely to focus on food and ignore many other needs. If you are hungry, you can't get rid of the idea of eating.
Don't overestimate yourself. If you know that you love pasta and cereals, it will be difficult to suddenly adapt to a low-carbohydrate diet. Think about what foods are indispensable, keep these foods, but be sure to eat less.
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4. Record when you tend to overeat. If you are a midnight snack killer, try to turn the craze to low-calorie food. Most calories digested before going to bed go straight to fat, because people consume less energy when they sleep. So try not to eat snacks at night.
5. Stop eating unhealthy food. It's okay to indulge occasionally, but to lose considerable weight in a month, you have to exclude unhealthy food from your daily diet. Here are some common "culprits":
soda water
fried chips
candy
White flour, rice, bread
Foods rich in processed sugar, sucrose and fructose syrup
Energy drinks and sugar/milk coffee
First rule: The more processed a food is, the more you should avoid eating it. The human body has not evolved to adapt to chemical additives or spicy corn chips.
Week Two: Integration Movement
1 If you want to lose weight, you must exercise. This is the best way to burn your body fat. Exercise is not necessarily painful and monotonous, it can be achieved in many ways.
You must make time for exercise. Be creative! Take a walk before work, or go to the gym after work. Going to work by bike can even arrange more physical activities for the weekend. Go hiking instead of going to the movies with friends. The scenery is beautiful along the way. If you have a partner, the stress is less likely to distract you.
Exercise with someone else on a date. If you make a promise to others, you are unlikely to break it.
2. Do cardiopulmonary exercise. Cardiopulmonary exercise is so named because it is exactly what it is: making the heart pump. This exercise improves human metabolism and exercises your whole body more effectively than specific strength training such as weight lifting, which exercises muscles but can't make your body move.
3. Try to find activities you like. If you can find pleasure in the physical suffering caused by exercise, then exercise will be less painful.
Running and hiking are both popular projects because they are crucial to losing weight.
Swimming is a good way, because you can do aerobic exercise and cardio-pulmonary exercise while stretching your muscles slightly. Therefore, we often advise those who are seriously overweight, aging or have little experience to start exercising by swimming.
School sports! If your school often has the opportunity to go out for non-competitive sports activities, make good use of it. Even if you don't go to school, find a temporary adult team. Most of the time, these activities are full of laughter and laughter as much as sports.
Dance/Zumba! Many local gyms offer dance/sports combinations, which are quite interesting, especially if you like to dance to music.
Yoga/Pilates. Many local gyms also offer these. These exercises mainly improve strength and endurance. They may be challenging at first, but over time, they will be incredibly relaxed.
Sports tape. Many tapes that promote fat burning are achieved through short-term and intensive cardiovascular activities between aerobic exercise lengths, so that your heart can be pumped and you can still exercise for a long time. Such popular sports tapes include P90X and Insanity.
Combine exercise equipment and exercise methods. If you exercise in the gym, don't just run for hours, otherwise you are just exercising the same muscle group at the same speed. Try the equipment for exercising other parts of the body. For example, after running, use an elliptical machine and then a rowing machine for 30 minutes each. The more you combine different equipment and exercise in different ways, the more effective your exercise will be.
Well, well, if you stick to this for three months, you will lose weight immediately!