You can't take it anymore.
In fact, there are not many ways to lose weight, just a few come and go. Such as diet, medicine, surgery, exercise and so on. No matter how the pattern changes, the way to lose weight is always inseparable from the above. No matter how you lose weight, you will starve to death. People with strong self-control are more likely to lose weight. However, people's self-control ability is different, and it is naturally difficult for us to adhere to the weak self-control ability.
Some people may say, aren't there many drugs that claim to lose weight without dieting?
In fact, there is no drug in the world that can directly lose weight without negative effects on the body. L-carnitine, which is recognized as harmless, is only an aid and cannot directly lose weight. How can we talk about "reduction" without reducing the energy intake of the body? Don't be superstitious about the lie that beauty agencies "don't go on a diet, lose weight in one month 10 kg".
I never consider myself a person with strong self-control and willpower, but I can reduce the weight of 270 Jin to the minimum 140 Jin! Cut off half! How did I do it?
The next thing I want to communicate with you is to let people with weak willpower continue to lose weight!
For those who don't have the patience to read the whole article, just look at the seven points I summarized below, and then help me click "Follow" in the upper right corner. Thank you!
Effective strategy, habit formation, spiritual comfort, self-encouragement, regular relaxation and encouragement.
Well, if you are still curious here, how do you do these seven things? Let's keep watching.
First, recognize the reality and self.
Before looking for an effective weight-loss strategy, it is necessary to recognize the reality and self.
The so-called reality is why you want to lose weight. How far are you going to lose weight? What is the attitude of people in your life towards your weight loss plan? How much negative impact will losing weight have on your work/study? Are you willing to sacrifice entertainment and food to lose weight? Do you often need to socialize? If so, do you have the opportunity or courage to refuse to socialize? Don't underestimate these realities. If you don't recognize them clearly, you will encounter all kinds of problems after you start to lose weight. For example, family gatherings, eat or not? Will the family complain if they don't eat? Do you have more energy to exercise just to have a good rest if you don't play games or eat midnight snacks?
The so-called self, this is a bit exciting. We should throw away all disguises and thoroughly analyze ourselves in our hearts, whether positive or negative. Am I a tolerant person? Am I just showing off to make friends? How long can I last at most? Can I face the delicious food without being tempted? Analyze yourself, and you'd better prepare for the worst. In this way, when we specify strategies, we can avoid accidents as much as possible. For example, if you feel that you can't face the temptation of delicious food, then you simply don't like it. When family or friends get together, it is understandable not to attend once or twice occasionally.
After recognizing the reality and yourself, if you think you still have a chance to succeed, I believe your determination to lose weight is stronger than before.
Congratulations, the greater the determination, the greater the motivation!
Second, lose weight in one day and lose weight for life.
There is no "once effective, never rebound" weight loss method in the world. So understand that it takes a long time to lose weight. Even if you achieve the goal of losing weight this time, you can't relax because of it, otherwise you can only wait for a rebound.
"Lose weight in one day, lose weight for life!" If you really want a good figure, you must lose weight all your life and pay attention to your health.
Does this sound depressing? Do you feel that you can't achieve it or stick to it all your life? On the bright side, do you want your body to be healthy and worry-free all your life? If so, then take action. In fact, as long as you successfully lose weight once, the next insistence is a piece of cake!
Third, choose an effective way to lose weight.
Shuiyue himself is a staunch opponent of diet pills, because I have seen too many people who have failed to lose weight by taking diet pills. I have taken diet pills for a long time myself, but it seems really useless except for my big appetite. Those so-called "appetite suppression" diet pills are not as effective as your own determination! If you feel that you can't make up your mind, but fantasize about "painless weight loss" through diet pills, I suggest you eat, sleep and live a happy life, which will save money!
Really effective weight loss can not be separated from one truth: reduce calorie intake and increase calorie consumption! Simply put, it is "shut up and take your legs!"
There are many ways to shut you up. Next, Shuiyue will discuss with you. There are countless ways to open your legs. There must be something you like: some people like running, some like lifting weights, some like playing table tennis, and some like playing football. In a word, it is possible to find your favorite exercise style and stick to it. Even "persistence" has become "addiction" and "enjoyment". Generally, you are addicted to a certain sport. Congratulations, you have lost 90% of your weight!
Bite your teeth and bite the bullet, there is always a limit, and when you reach the limit, you will collapse. Only by enjoying and indulging can a person "persist" for a long time! This is the real weight loss experience of Shuiyue! Because I am addicted to fitness running, I can persist for many years and completely change myself.
So what if persistence becomes enjoyment? Let's keep watching.
Third, the hardest thing is the first week!
Everyone has laziness, whether lazy or diligent. If we want to lose weight all the time and turn persistence into enjoyment, then the most important first step is to turn the process of losing weight into a habit.
First of all, when did you start to lose weight? You can make a long-term plan, such as burning incense, taking a bath and fasting for three days before the circle of friends begins, or it can be an accidental opportunity. Shuiyue's own weight loss is the birth of his son, which suddenly gave me an idea: what people should do in this life. If they cannot change the world, then change themselves! Then my weight loss began.
On the first day and the second day after losing weight, although the reduction of calorie intake brings hunger, you are full of motivation at this time, so you can still spend the first two days more easily. But from the third day to the seventh day, you will feel more and more uncomfortable. Many people fail to lose weight because they can't do it in the first week. But as long as you get through the first week, the rest of the time, even if you feel uncomfortable, will not be much worse than the seventh day. Slowly, you will get used to the feeling of hunger and begin to ignore it gradually.
As long as you get through the first week, the next two or three weeks are just simple repetitions, and there is nothing to be afraid of for you!
Fourth, find a placebo.
Finding a placebo is an important part of maintaining weight loss, especially for people with weak willpower. If you think you have super self-control, you don't have to. Of course, this article is not suitable for you. I admire people who can lose weight through hard work.
What is a placebo? It is my favorite and has no negative effect on losing weight. Because the main pain point during weight loss is hunger, Shuiyue suggests that you give priority to what you like to eat, but it will not lead to obesity. This kind of placebo is hidden, not everyone can find it. Here is my own experience.
The first step of self-analysis, I have made it clear that I like drinking coke best (otherwise I won't get fat) and eating spicy food best (it's natural to have a good appetite). Is there any cola I can drink during my weight loss? Yes! That's coke zero, with no calories. Although the taste is not as good as ordinary coke, please, you are losing weight! Don't ask too many questions. Isn't zero coke enough for you? Some people may say: drinking too much coke is bad for your health! Yes, this is a problem, but it is very unusual to do things in an emergency. In order to continue to lose weight, it is good to drink some coke and relax the nervous spirit.
During the period of losing weight, drink all boiled water, or you can drink coke. Who do you choose?
Then there is the problem of eating spicy food. After a lot of data collection and Taobao search, Shuiyue chose konjac udon noodles. Because I like noodles, vermicelli and spicy food, and konjac is completely calorie-free, specially made for me! Because konjac noodles have no calories, everyone can eat as much as they want every meal. During my weight loss, I often eat a small bowl of rice at noon every day, 400 grams of konjac noodles for dinner, and different styles of Chili sauce every day! While eating contentedly, you can also see that your weight is constantly falling every day!
You will say: Chili sauce also has calories! What does it matter? Even if you eat Chili sauce as a meal, you can't eat more calories than you.
So, I wish everyone can find a placebo that suits them. If you can't find it, recite it hard!
Fifth, "every day" sees results!
Losing weight is undoubtedly painful, but what is more painful is that after enduring the pain, we find that we have not lost much weight! Often this becomes the last straw to crush the camel, leading to the total collapse of the weight loss action. In fact, sometimes you can't simply measure success or failure from weight. There are many factors that will affect your "daily financial report". The normal weight loss rate, if the amount of exercise is not large, is 1 kg per day, which is 500g, which is already very good. At this rate, it will be 15 kg per month! This is good, too. In fact, there are many fastest speeds every day, about 300g g g.
You know, everyone who drinks a glass of water will gain 400-500g, and the last time he goes to the toilet, he will lose 200g g. If there is stool in the body, it is normal for the weight fluctuation to exceed 1kg. Then how can I see my progress every day?
"Every day" here has double quotes, not necessarily every day, but also a period of 2-3 days. After all, there are too many factors that affect the weight data. But don't weigh it once a week. For people with weak willpower, they will definitely collapse when they see unsatisfactory data.
Shuiyue bought a body fat scale at the beginning, and measured body weight, fat content, water content in the body, muscle rate and fat content in all parts of the body every day. Then record the data into an Excel table. After persisting in losing weight for a period of time, looking back at these data, you will find that even if sometimes the weight is inexplicably not reduced, in fact, on the whole, there will still be an obvious downward trend! Not to mention the "big surprise" of reducing 1kg one day!
My own records
Although it is hard to lose weight, you can see your daily progress through the recorded data, which is a great encouragement for people with weak self-control! We should do this kind of encouragement every day!
Sixth, relax regularly.
Relaxation on a regular basis actually means that after dieting and exercising for a period of time, you can choose one day to relax yourself and have a good meal 1-2.
This is based on science. After long-term low calorie intake, the body will adapt itself and reduce metabolism (also known as basal metabolism). In extreme cases, the basic metabolism of the human body will be reduced to half of normal. Lower metabolism means that the body consumes fewer calories. You eat the same food, and the body is easier to store. Therefore, every time you eat food with normal calories for a period of time, even twice the normal calories, you will get enough calories to supplement your body and make your basal metabolism rise again. The next weight loss will be more effective.
Of course, the most important thing is that you can eat and drink in the sea and have a good rest on this day. The calories you consume on this day are mainly used to supplement blood sugar, liver sugar and muscle glycogen. During weight loss, fat is difficult to form, so don't worry too much.
Seventh, reward and stimulate!
The so-called reward is easy to understand. And this kind of reward, it is best to lose weight, so as to truly turn "persistence" into "enjoyment". Because everyone's economic conditions and hobbies are different, they naturally need different stimuli. Here Shuiyue talks about her own experience.
My weight loss method is dieting+running, and I am a complete equipment party. In the second month of running, I bought the top running shoes Asics Nimbus, which is called a cool run. After another month, I bought Decathlon's heart rate belt and heart rate meter and ran MAF 180 to keep myself from exceeding my physical load. When I was about to lose weight and run faster and faster, I simply upgraded my stopwatch to Garmin 920XT, which is still in use today. In addition, there are all kinds of running tights, thigh and calf compression sleeves, wireless Bluetooth headsets, mobile phone arm sleeves and other large and small things.
It did cost a lot of money, including a lot of waste caused by the upgrade, but it made my weight-loss running process full of freshness. It can be said that my running will be updated almost every 1-2 weeks. Let my weight loss not be boring.
As for stimulation, everyone can understand it as the motivation for you to get up every day to exercise or lose weight. This motivation can change frequently, or it can be loyal, noble and dirty. For example, your motivation is to shoot the city every morning, then bask in your circle of friends and let everyone praise it, or bask in the running APP every day. Of course, in order to see that beautiful woman or handsome guy every day, you must go running at that time.
In any case, rewards and incentives will make your weight loss and exercise no longer boring!
"Not boring to lose weight+regular relaxation+seeing the effect every day", do you think this kind of weight loss can't be sustained?
In a thousand words, the method that Shuiyue mainly introduces to you comes from psychological aspects. After all, it is the hardest thing to keep losing weight. As for how to lose weight effectively, these hidden dangers can be shared with you in the next article.
If nothing else, if you think this article is useful to you, please click on the headline number of "Runner Shui Yue" in the upper right corner, and there will be more dry goods!