I succeeded in losing weight by myself. Before, my weight reached 168 kg and my height was 1.66 m. At that time, I was obese, my body increased by 3, and I wanted to lose weight for my health.
There are many ways to lose weight in society, most of which will have a negative impact on the body. After I used a reasonable diet, I lost weight more successfully!
Generally eat an egg, a box of milk and less bread for breakfast; Eat more vegetables at noon, fish, beef and chicken must be eaten less, and the staple food should be eaten less. Generally speaking, it is good to eat 7 points full. Just drink porridge with a little green vegetables in the evening, eat some fruit between meals and try not to eat sweets and drinks.
I did it according to the above method for several months, from 168 kg to 135 kg. The effect is quite good. After several years, there is basically no rebound, sometimes a few kilograms more, sometimes a few kilograms less, and there is no big rebound!
If you want to lose weight, you must control your diet. A reasonable diet is the most reliable choice!
During weight loss, you must have balanced nutrition, reasonable collocation and scientific exercise; It is essential to consume high-quality protein every day, which can reduce energy intake and increase satiety. More importantly, it is an important substance for our muscle synthesis. Our muscles are strong, and our basal metabolic rate has also increased. No matter what kind of sports we engage in, we all have enough strength, so it has a multiplier effect on our weight loss.
Secondly, proper amount of carbohydrates, vitamins, cellulose and minerals are also essential.
After entering school, we should also pay attention to the problem of intestinal exclusion:
Drinking a glass of water every morning can moisten the intestines, and eating an apple or half helps to relax the bowels. It is also very important to drink at least 2000ml/ day. Water is a good lubricant, which helps the intestines to eliminate toxins and finally achieve the purpose of purifying serum.
Starting weight 67.5 kg
57kg muscle gain has a certain effect.
My starting weight is 67.5 pounds. At first, I didn't eat every day 18 hours, and I ate normally within 6 hours. When you meet the first bottleneck (about 63.5kg), you only drink water for 48 hours and gradually reach 62.5kg. In the second bottleneck, you don't eat staple food, but drink tea with olive oil (primary cold rolling), sea salt and apple vinegar. Start strength training for 30 minutes every day until you sweat, eat some high-protein food after bathing, eat salad (olive oil+apple vinegar+sea salt cold salad) in the morning, and sometimes eat fried mushrooms or boiled sweet potatoes, reducing it to 57,0 kg.
I think fast food is the safest way to lose weight. It's enough to skip dinner 18 hours. During eating, you can eat pork belly in addition to high-calorie foods such as fried foods. I was very hungry three or four days ago, so I have to take the postgraduate entrance examination and persevere to relieve hunger by drinking water. I got used to it after a week.
After losing fat, I saw that I was too thin and began to plan to gain muscle. At the end of March, I squatted and pushed myself to strengthen my abdominal chakra. Bought dumbbells and pull-ups in June. In August, the body contour changed, but the change was not obvious. Weight gain began in August. The pictures were uploaded in chronological order.
I hope I can help my friends who want to lose weight.
The easiest way is.
Not hungry, not eating;
Eat when you are hungry;
Eat, not hungry;
Stay away and talk.
In two months, I reduced from 130j to 108j, and gained the following experience: 1. Drink plenty of water every day,1500ml2000ml; ml； 2. A bowl of millet porridge every morning, eat more vegetables, fish, shrimp and beef, and two eggs a day; 3. Exercise more, walk 10 km every day or run at home for 45 minutes; 4. hardly eat rice and flour, of course, the nutrition should be balanced, you can eat coarse grains, don't drink drinks and beer, and drink a glass of red wine before going to bed every night!
1. Set realistic goals. As the beginning of your journey to lose weight, you can set a goal of losing 3-4 kg every month. This doesn't sound like a lot, but it is indeed a wise goal that everyone can easily achieve.
2. Be patient. Patience is one of the most critical factors for success in losing weight. A successful person is always patient, no matter what happens. They will all move on and never stop.
Don't drink any sugary drinks. Just drink water, or tea or lemon. 8 cups of 250ml water every day to replenish enough water to the body.
4. breakfast calories are controlled at 400 calories. Do not eat high-calorie foods such as fried dough sticks or fried noodles, and supplement high-quality protein and appropriate carbohydrates, such as boiled eggs with whole wheat bread and a little fruit.
5. Eat more coarse grains and less fine staple foods such as rice. Coarse grains belong to complex carbohydrate staple food, which can prolong satiety and take longer to digest. Compared with rice, the sugar rising coefficient is slower and it is not easy to cause fat accumulation. Coarse grains can be selected from a variety of beans, brown rice, coix seed, millet and other foods.
6. Sleep and soak your feet for 20 minutes. Soaking feet can promote blood circulation, make the body warm and improve the quality of sleep. There are various acupoints on the soles of feet. Insisting on soaking feet can strengthen the kidney, replenish qi and blood, and maintain the vigorous metabolism level of the body.
7. Quit fried food. Foods with high fat content are not low in calories, and most of the fat in fried foods is unhealthy. Ingestion will increase the burden on the stomach and organs and produce harmful substances.
8. Eating habits of chewing slowly. Slow down the eating speed, you can have enough time to promote the secretion of leptin, let the brain send a satiety signal, thus reducing hunger, reducing food intake and improving the speed of weight loss.
9. Dinner is six minutes full. Don't eat big fish and big meat at night, eat and drink, the diet is mainly light, eat more vegetables and fruits, and match a small amount of carbohydrate staple food.
In the morning, you can eat two eggs and a glass of milk. At noon, you can eat a small piece of beef or tofu with vegetables, a plate of rice or a steamed bread, but you should be eight points full. Eat vegetables or fruits in moderation for dinner, soak your feet for 30 minutes or jump rope 10 minutes at night. Stick to it for a month, and you should be able to reduce 10 kg.
Losing weight is a word "hungry". Eat breakfast normally, have lunch at 8: 00, skip dinner, put an end to all snacks and drinks, and have a light meal one day on weekends, that is, skip meals for one day. Usually you can lose 4 A Liang a day, and you can lose 2 Jin and 5 Liang on the day of fasting. Record your weight every day. After the last experience, I probably lost 10 A Jin month. Let's talk about the misunderstanding of losing weight: 1, saying that people who eat vegetables to lose weight lie to themselves, and no herbivore is thin. 2, said that cutting the stomach to lose weight, too many sequelae, nausea, nausea, spitting acid water. 3. It is said that Chinese medicine acupoint weight loss means paying IQ tax to weight loss institutions. 4. Anyone who sells orlistat diet pills online has to pay IQ tax to the seller. The oil you excrete can't buy those pills.
The core of losing weight is not whether to exercise, but to correct overeating behavior.
What is overeating behavior?
It refers to a series of non-hungry eating behaviors such as happy eating, sad eating, lonely eating, stress eating, boring eating and full eating.
You have to understand: you are fat!
But you won't get fat when you are hungry.
The real obesity is non-hungry eating, that is, overeating behavior.
Therefore, the key to losing weight and keeping slim is to correct overeating behavior first and then optimize eating behavior.
what do you think?
Shut up and take your leg! Hang in there, don't fish for three days and dry the net for two days. It will definitely be thin, and there will be no sequelae.