Hello everyone, today I want to tell you how to lose weight healthily and effectively. I would like to share some of my weight loss methods and experiences with everyone. I will only explain based on my own experience. Of course, my method may not be suitable for everyone, and this time my plan is to lose weight healthily and steadily, and I am not pursuing quick weight loss. The key point is to adjust the physical condition and not rebound, so this article is probably not suitable for friends who are pursuing rapid weight loss. Please bear with me if the answer is not good! Before I officially start, I would like to report my current results to you: The first stage: March 22nd to August 7th, 3 and a half months (there was still one month during this period that I did not exercise due to something else), and my weight increased from 65kg to 65kg. —60kg, lost 10 pounds, I didn’t measure my circumference because I didn’t have tools, but my clothes were obviously much looser, especially my arms and waist circumference (I have a body type that is prone to obesity, and my upper body will gain weight as soon as I gain weight), and I am currently preparing for the second round Fat loss plan for each stage: 60kg-55kg. Below I have intercepted the weight record curve chart for the same period every month: Before high school, I was really thin and the shortest. When I graduated from junior high school, I weighed only 32KG and was only 140cm tall. I was always seated in the first three rows. I am always in the front row in physical education class, and the teacher will often ask me if I am malnourished. Every time I am asked, I don’t know how to answer. It is very helpless. I just want to say that I am really not malnourished. There is nothing I can do! The girls of the same age who grew up in the same yard as me were all a head taller than me. My family was worried that I would not grow taller in the future. Maybe I didn’t know much about these things at that time, so I didn’t think much about it. But starting from high school, I started to grow taller (I am a girl). Hahahaha, the short losers finally counterattacked. My height quickly increased to 164cm without me noticing. I am relatively tall among the girls in the class, and my weight is natural. I didn’t fall behind. I weighed 52kg when I graduated from high school. In fact, I was already a little fat at this time (I have small bones, and a slight increase in weight will make me look fat). But at that time, the study tasks were very heavy, so naturally I wouldn’t think of it. I want to lose weight and still feel good about myself... Especially after I went to college, my university position was in the land of abundance, which is known as the capital of food. University life suddenly became very easy, and there were temptations of delicious food inside and outside the school. , when I graduated from college in 2012, my weight soared to 60kg. For me, who is 16cm tall, I can be considered slightly fat. During this period, I also tried to lose weight. At the beginning, I was on a diet. I only ate oil-free vegetarian vegetables and yogurt every day, and the amount I ate was very small. When I was hungry, I would lie down in bed and sleep. Now that I think about it, I feel that I was really stupid at that time. Although I lost 3 or 4 pounds in one week, but I still couldn't hold it back and started eating too much. Then my weight quickly came back up and I was even heavier than before. Later, I learned to be good and stopped dieting. I started to try exercise in the second half of 2014. The most popular thing at that time was Zheng Duoyan’s weight loss exercise (actually I heard about it when I was in college and followed others to do it a few times. I didn’t think about it. You have to persist), I started with Little Red Riding Hood. I had no exercise foundation at the beginning, but I was really good if I could complete half of the dance. I persisted with the diet for a month and a half, and my weight dropped from 60 to 56. Here is a brief introduction to everyone Let’s take a look at the method at that time: Exercise - dance Little Red Riding Hood for half an hour at three o’clock every afternoon. A month later, I started to add a set of dumbbell exercises. The specification of dumbbells is 0.7kg/piece. I was afraid of growing muscles if they were too heavy (I didn’t know how to exercise at that time. Stretching, I just feel that my thighs are getting thicker and thicker. Now I know how important stretching is, and I burst into tears...); Diet - I eat very light, rarely eat meat, and control the portion very well, but there is one thing that is not right Well, the food I ate was very single, and I kept eating the same thing over and over again (I knew very little about weight loss at the time). I saw the effect of losing weight this time, but the good times did not last long. After a month and a half, the weather turned cooler and I really didn’t want to move anymore, so I didn’t hold on. As expected, after the winter passed, I returned to my original state (I, Hu Hansan, am back) ,,,). What was even more unlucky was that not long after that, in May 2015, I was accidentally injured. I accidentally tore my anterior cruciate ligament during exercise and needed surgery. The recovery process after the surgery was extremely painful. I won’t go into details about the specific process. Anyway, Unforgettable in this life! Moreover, the recovery progress was much slower than others. It was one year after the operation that I could walk normally, and I only started jogging a year and a half later. During this period, my weight kept fluctuating around 60kg, and the muscles in my injured leg atrophied very badly, one thick and one thin.

After a long period of recovery, the muscles slowly grew, almost like a good leg. Here is a picture after the operation. You can see that the left leg is swollen: What made me decide to start losing weight was after the Chinese New Year in 2017. When I came back from my sister’s house after the Chinese New Year, I found that my weight was 65kg. It was really at my sister’s house. The big fish and meat were so good to eat, but it happened to be snowing heavily, so it was inconvenient to go out. After eating, I just lay on the sofa. It would be strange if I didn't gain weight. This is already the peak of history... I can't wear many clothes... I used to go shopping and buy clothes, but now I don't even have the desire to try on clothes. I feel bad when I see others looking good in whatever they wear. This is hard for me to accept. Ah, I never thought of how I ended up like this, so I decided to lose weight this time, definitely! ! ! Fortunately, I usually like to read some articles about weight loss, and also follow some good public accounts, and have accumulated a lot. So this time I decided to lose weight steadily and healthily. It doesn’t matter if it takes longer. The important thing is not to rebound. Don't rebound, don't rebound, adjust your physical condition, start from two aspects: eating habits and exercise. What I will talk about next are the key points! 1. About diet. If you are really determined to lose weight, then please start today to quit high-calorie snacks, quit smoking and drinking, don't eat fried foods, eat low-fat and low-salt foods, have a regular work and rest schedule, and eat conscientiously on time and in the right amount. I think I deserve praise for this. I eat regularly, don’t smoke, don’t drink, don’t eat snacks often unless I really want to eat them, and I personally am not very interested in sweets (I like spicy food, no spicy food) Not happy, especially hot pot and the like), I am the kind of person who will not take the initiative to buy it. I will only eat it unless my family buys it. One bad thing is that when I find something I like, I tend to eat more until I’m full. In fact, this can easily enlarge my stomach and increase my appetite. Don't learn from me on this point. No matter how delicious the food is, it must be eaten in moderation and you can't be greedy. We all know that everyone has a basal metabolic rate. The so-called basal metabolic rate refers to the energy metabolic rate when a person is awake and extremely quiet, and is not affected by muscle activity, ambient temperature, food, mental stress, etc., which is to maintain normal breathing, heartbeat, cell activity, etc. The amount of heat required for basic functions. Calculation method: BMR (male) = 13.7 Weight kg + 5 Height cm - 6.8 Age + 66 BMR ( female) = 9.6 Weight kg + 1.8 Height cm - 4.7 Age + 655 Then we must ensure the minimum daily intake, but You also need to ensure that the calories consumed are greater than the calories consumed, so it is recommended that you check the intake of each meal through some apps. Secondly, the calorie ratio of the three meals must also be reasonable. Here we will introduce them separately according to whether exercise is scheduled on that day, that is: exercise days and non-exercise days. On exercise days - the ratio of breakfast, lunch and dinner is 3:4:3; on non-exercise days - the ratio of breakfast, lunch and dinner is 4:4:2. Breakfast - a well-proportioned breakfast can escort us throughout the day. To improve our metabolic level, the scientific method is to consume carbohydrates, fats, and proteins. Not eating breakfast for a long time will easily reduce the metabolic level, and if you don’t eat breakfast in the morning, you will easily eat more at noon, which will be detrimental to weight loss. unfavorable. Lunch - Lunch should be full, the food can be diversified, eat as many different types of food as possible, match the thickness of the food, the meat and vegetables, choose more foods rich in dietary fiber, but keep the main meal light You can drink some soup before eating to make your stomach feel full, so as not to eat too much. Chew slowly. Dinner - Many people skip dinner when trying to lose weight. This is wrong. Dinner is also very important. Dinner mainly provides energy for evening activities and sleep, but it should not be excessive. Eating too much can easily affect sleep. It is recommended that dinner be mainly vegetables and fruits, with some protein. It is enough to be 70% full. Eat at 6 o'clock, and then Don't eat anything else, especially late night snacks. As for snacks, it is easy to feel hungry during weight loss. You can snack at this time, but it should be in moderation. You can choose some low-fat vegetables and fruits, milk, egg white, or nuts that have a strong sense of satiety. In the morning Snacks can be eaten between 10:00 and 11:00, and snacks can be eaten between 15:00 and 16:00 in the afternoon. The calories should account for 10% to 15% of the total calories consumed throughout the day. good. Take myself as an example. I like to cook and eat by myself. I think cooking is a kind of fun, hahaha.

Breakfast - my usual combination: 1. Four spoonfuls of instant oats brewed with milk (250ml) (for a better taste, I will add about 10g of dried cranberries and about 10g of nuts) + one hard-boiled egg; 2 .A large cup of soy milk, about 400ml (it will be soaked in advance the night before and grinded directly in the soy milk machine in the morning, very convenient) + homemade toast sandwich (two slices of whole wheat bread + two slices of lettuce leaves + two slices of tomatoes + ham 1 slice); 3. A large cup of soy milk, about 400ml + a stick of corn/a steamed bun + a boiled egg. Of course these are not fixed combinations, I will adjust them according to the taste of the day. Lunch - there are many choices for lunch, and most people eat lunch at work, so there are more choices. I usually eat lunch normally, that is, I eat whatever I need to eat. But after I started losing weight, I I refuse pork and mainly eat fish, shrimp and chicken. One principle: match the thickness with the thickness, try to eat as many kinds of food as possible, and just be eighty percent full. Dinner - My dinner is very simple. I rarely cook. I usually just eat some fruit/green vegetables + eggs/fried oil-free chicken breast + yogurt. Sometimes I stew some soup of my choice. For example: tomato, tofu and crucian carp soup, snow pear, white fungus and red date soup, etc. Snacks - Because I rarely eat snacks in my usual habits, snacks for me are only eaten once or twice when I am very hungry. I usually drink a cup of yogurt/a few nuts/a piece of fruit. I also have a good habit of drinking water, plain water, since I was a child. When I was a child, I would not eat without a glass of water next to me. Now I basically drink water every day, and I can drink about four cups a day (500ml/cup) , and I don’t like drinking drinks. The more I drink, the thirstier I feel. I don’t have a fixed time to drink water. Except for the fact that I drink a large glass of water after getting up in the morning, I just drink whenever I want and whenever I see it. If you are not used to drinking plain water, then use lemon water (no sugar added) or various teas instead. The tea here does not include milk tea! Regarding dinner parties - During my weight loss period, I would not say that I would refuse some dinner parties just because of weight loss, because I think dinner parties are also a way to enjoy life and stay close to friends, so it is inevitable that sometimes I will eat some greasy things and have dinner together. I won’t deliberately control myself when I’m hungry, I’ll just eat until I’m full. However, the day after a dinner party, I usually take a light fasting method to empty my body. The specific method is that I will eat very few and light meals for the next three meals, such as: morning - milk cereal. + eggs, noon - a 300g vegetable and fruit salad, evening - a piece of fruit. Start eating normally on the third day. When many friends are determined to lose weight, they decide not to eat meat and only eat fruits and vegetables. They think that they can lose weight as long as they don't consume fat. In fact, this approach is wrong. For people who want to lose weight, they really need to control their fat intake, but if you eat a single diet, it is not good for your body. Therefore, it is recommended that when choosing meat, try to choose meat with low fat content and high protein content, such as chicken breast, beef, rabbit, fish, shrimp, etc. These are good choices during weight loss. Try to use the following methods Mainly steam, boil, cold, or stew. Never fry. 2. About sports. There are many ways to exercise. It is a step-by-step process that requires perseverance. You don’t have to envy those masters who abuse all kinds of equipment in the gym. The most important thing is to find the one that suits you. I usually don't go to the gym, mainly because I think it's too expensive and unnecessary, and I've seen too many people give money, but then they didn't stick to it for various reasons. It's too wasteful, and I will feel like it when I think about losing weight in the future. I didn't stick to it at that time, so I might as well forget it, it would be easier to give up. I mainly combine exercise at home with outdoor exercise, and do various aerobics at home (about three times a week), because we humans are very strange creatures. When you insist on one type of exercise or intensity for a long time, The stimulation received by the body does not change, it will adapt, and it will easily enter the plateau period (about how to break the plateau period, you can click on the link to view one of my previous public account articles: Three tips to teach you to quickly break the plateau period), so change frequently Exercise methods allow the body to experience different external stimuli, which can improve the efficiency of weight loss.

My exercise schedule for the week: My outdoor exercise methods are swimming (I have always wanted to learn it after graduating from college, but I only learned it this summer, I am ashamed) or running (about two or three times a week, depending on my mood, if I don’t want to go out or the weather is bad) It’s better to exercise at home), brisk walking (during the menstrual period), and cycling (you can ride a bicycle without riding a car when you go out). For novices who have no exercise foundation, it will take some time for you to adapt at first. You can start with simpler ones. The aerobics begins, which will be introduced in detail in the following article. I wrote them all after my own personal experience, so I won’t go into details here. If you want to know more, just keep reading. You can start with half an hour and slowly increase the exercise time. When your physical fitness reaches a certain level, you can increase the amount of exercise. At this time, you can do aerobic + anaerobic. Here is a screenshot of a previous run using the APP: PS: Please remember to stretch after all exercise, don’t be lazy, after you have persisted for such a long time, a few minutes of stretching is nothing! The so-called aerobic exercise refers to low-intensity and rhythmic exercise. The exercise time is long (about 30 minutes or more) and the exercise intensity is medium or medium-high (60% to 80% of the maximum heart rate value). Common aerobic exercises include: jogging, brisk walking, rope skipping, swimming, aerobics, cycling, etc.; while anaerobic exercise refers to high-speed and intense exercise of muscles in a state of "hypoxia". Most anaerobic exercises are high-intensity and transient exercises, so it is difficult to last for a long time, and fatigue is eliminated slowly. Common anaerobic exercises include: sprinting, planks, push-ups, squats, etc. Regarding the sequence of exercise, my suggestion is to do 20-30 minutes of anaerobic exercise first, and then 30-60 minutes of aerobic exercise, because the body's glycogen is consumed in the first 20 minutes of aerobic exercise, and fat burning begins after 30 minutes. Anaerobic exercise can consume our body's muscle sugar. When doing aerobic exercise, we can omit the time of consuming glycogen, allowing fat to start burning in a short time, improving weight loss efficiency, and anaerobic exercise can increase our muscle content. , Muscles can improve basal metabolic capacity, so they can consume more calories in disguised form; secondly, if you do it with oxygen first and then without oxygen, your body will feel powerless and it will be difficult to persist in completing the exercise. Now I will introduce to you some weight-loss exercises that I usually do, and evaluate them based on my own experience. I will introduce the following weight-loss exercises from the aspects of duration, difficulty of movements, amount of exercise, slimming effect, and suitable people. 1. Zheng Duoyan’s weight loss exercise series, recommendation index: 3 stars. I believe everyone is familiar with Sister Zheng’s weight loss exercises. After all, she herself became famous for losing weight back then. Sister Zheng has four sets of fucks. 1. Aerobics (also called Little Red Riding Hood) Duration: 35 minutes, difficulty level: simple. Amount of exercise: General intensity. For novices who are new to weight loss and have no exercise foundation, it will be a little difficult to complete the whole set. After getting used to it for a period of time, you can complete the dance smoothly. I first started to lose weight with this set of exercises. Now I still jump occasionally to change the way of exercise. Slimming effect: Generally speaking, the weight does not change much after a period of time, but the muscles are obviously firmer, especially the circumference of the waist, abdomen and arms. Remember to stretch after doing it, because there will be a lot of squatting movements. , give your knees a proper rest and it is not recommended to jump every day. Rank: Beginner 2. Shaping Exercise (Little Gray Hat) Duration: 30 minutes. Movement difficulty level: simple, amount of exercise: average, exercise intensity is slightly lower than Little Red Riding Hood, and you will feel a little stressed after jumping. Slimming effect: Generally speaking, this set of exercises is mainly aimed at shaping the whole body. Each section will strengthen the exercise for one part to tighten the muscles and make the body lines more beautiful. It is suitable for those who are not overweight and want to get into shape. You can do it every day. Stick to one or two sets. Level: Beginner Level 3. Dumbbell Exercises Duration: 35 minutes. Movement difficulty level: Easy. Amount of exercise: Slightly larger. The dumbbell specification in Sister Zheng's video is 0.7kg. I used the same one as her at first, but after persisting for a while, I felt that there was no pressure anymore, so I changed to a 1kg dumbbell. It is recommended that girls not use dumbbells that are too heavy (easy Build muscular arms).

Slimming effect: The arm slimming effect is very good. It can reduce fat and beautify the arm lines. Dumbbell exercises are a set of exercises that I personally like very much. I do a set of exercises before starting aerobic exercise every time. You can do this set of exercises every day. , if girls who are new to it in the early stage feel that their arms will be sore after dancing, it is recommended to rest for two or three days before doing it step by step. Level: Beginner Level 4. Mat Exercises Duration: 35 minutes. Movement difficulty level: Easy. Amount of exercise: average. It may be difficult for girls who are just starting to practice, but the most important thing about exercise is persistence. If you persist for a while and you get used to it, it will feel very nice. Slimming effect: Mat exercise is mainly aimed at training the waist, abdomen and legs. The effect is also great, and it does not require much space. Just put a mat on it and you can do it. I personally like it very much and do it often. Rank: Beginner 2. Moya Slimming Dance Series (two sets), recommendation index: 3 stars. Duration: About one hour. Movement difficulty level: medium. For beginners who have no dance foundation, it will take time to learn, but it is not too difficult and easy to get started. Amount of exercise: Slightly greater. Slimming effect: The Moya series integrates dance, which is a combination of Latin, Cha Cha, and Rumba. It is a series of dances aimed at reducing fat all over the body. The slimming effect is also obvious, but due to the strong sense of rhythm, it will not feel too heavy when dancing. It's boring, keep a happy mood when dancing, and you will feel the joy brought by the dance rhythm. It will not cause any damage to the knee joints, and you can complete one set every day. Rank: Junior 3. Pump it up series (***9 sets), recommendation index: 4 stars. Duration: Each set is about 70 minutes. Movement difficulty level: Easy. Amount of exercise: Large. It may take you some time to get used to it and you can complete a complete set of actions step by step. Slimming effect: This series of weight-loss exercises has been popular for many years. It is a series of aerobic weight-loss exercises aimed at reducing body fat. The movements are simple but high-intensity, but I have to say that the effect is very good. You are guaranteed to sweat profusely after each jump. Dripping, I dance more in the 04 version (I haven’t skipped in other versions), the rhythm is stronger, and there are also a collection of cha-cha dance steps in the middle. Friends who want to lose fat can really try it. Rank: Intermediate 4. Super Model 25 Weight Loss Exercise Series (***3 sets), recommendation index: 4 stars. Duration: 25min. Movement difficulty level: Easy. Amount of exercise: Large. Slimming effect: This set of exercises should be familiar to everyone. The range of movements is large. Based on the principle of high-intensity interval training, the intensity and range of movements are adjusted to avoid the formation of large muscle mass. The intensity of exercise is slightly higher, and there is no problem if you persist in completing it. , you can feel great after dancing, and the effect of fat reduction and body shaping is better. Rank: Intermediate 5. Those with torn abdominal muscles, recommendation index: 4 stars. Duration: 16min. Movement difficulty level: average. Amount of exercise: Large, requires a certain foundation of exercise, otherwise it will be difficult to complete it. Slimming effect: This set of abdominal muscle training is guaranteed to make you feel very comfortable, but also very sad at the same time, hahahaha, experience it for yourself, it takes a while to adapt to the intensity. This is a set of anaerobic exercises that does not require much space and can be performed at any time at home. It does not take long and is suitable for people who have no time. It is mainly aimed at training the waist, abdomen and lower limbs. Suitable to do before doing aerobic exercise, the effect will be better. Rank: Intermediate Six. Fighting Exercise, Recommendation Index: 5 stars. Duration: 30min. Movement difficulty level: Easy. Amount of exercise: high. Slimming effect: Kickboxing is a kind of aerobics and another innovation of Aerobics. It combines the basic movements of boxing, Muay Thai, Taekwondo, Sanshou and Tai Chi. It has a strong sense of rhythm, fast movement frequency, strong instantaneous explosive power, large limb extension, and greater exercise volume than traditional aerobics. It is especially suitable for young people with excessive fat accumulation. It can be called a very effective "slimming" exercise. I personally tested it and found that the arm muscles will be sore after jumping. Girls should pay more attention to stretching and relaxing. Level: Intermediate 7. HIIT high-intensity interval exercise, recommendation index: 5 stars. Duration: 33 minutes including stretching. Movement difficulty level: Easy. Amount of exercise: Large.

Slimming effect: HIIT high-intensity interval exercise is high-intensity exercise mixed with low-intensity exercise or a short rest. It is a combination of aerobic and anaerobic exercise. It is also a popular exercise method in recent years. It has a fat-burning effect. It is much higher than traditional aerobic exercise, and it can also protect muscles from loss. It can continue to burn fat within 24 hours after exercise, making it the best choice for gaining muscle and losing fat. But you need to have a basic foundation in exercise, otherwise you may feel unable to persist when you first start doing it. Rank: Intermediate. 8. Swan Arm, recommendation index: 5 stars. Duration: 15min. Movement difficulty level: Easy. Exercise level: low. Introduction: This is not a set of weight loss exercises. It is just a training for the upper limbs and back. It can reduce body fat, tighten the muscles of the arms and back, and beautify the lines. Although the movements are extremely simple, it is still very difficult to complete without rest. . In fact, the reasons why I strongly recommend it are that first of all, this set of movements is very short, only 15 minutes, and you can use the fragmented time to complete it; second, the movements are very simple, and you only need to stand in place to train; third, After personal experience, the effect is really amazing. If you stick to it for a week, you will feel obvious changes. The collarbone will be more prominent, the neck will become slender, the upper body will become straighter, the posture will be more beautiful, and the effect of thinning arms can also be seen. You see, don’t all girls want this effect? Hahaha! Many friends have praised it and just insist on completing one set every day. Rank: Beginner. In addition, I suggest that the best time for general exercise is between 15:00 and 20:00. Too late will affect sleep. Exercise 1 to 2 hours after meals, and then start eating 1 hour after exercise. Don’t be anxious immediately after exercise. When drinking water, drink it slowly and in small sips. Do not drink functional drinks. Mineral water is better, which can replenish water and lost minerals. I usually start exercising at 7 p.m., and finish each exercise around 8:20. Then I take a break, wait until my body relaxes, take a shower, and then go to bed. Also, weight is not the only criterion for measuring the success of weight loss. Circumference and body fat percentage are also very important criteria. Many friends around me feel that their weight has not dropped after exercising for a while, so they become discouraged and feel that their exercise is in vain. However, I told her that although her weight has not dropped, her body shape has changed significantly. This is because fat has been converted into muscle. You have to know that the volume ratio of fat and muscle of the same mass is 3:1, and the body fat rate is It's down, what a cause for celebration. So don’t give up because you haven’t seen results after exercising for a while. You must stick to it. Weight loss is a step-by-step process. Your hard work will eventually be rewarded. While you are still young and the time is good, let’s make ourselves better. ! I just share some of my experience with you, hoping it can help you all. If everyone