The problem of being overweight lies in your life, diet, sleep, and social circle.

The first step is to gradually change these living habits.

No need to be angry.

Just keep in a good mood and take it step by step.

The first step is diet control, starting with taste.

Food becomes bland.

Appetite will naturally decrease.

Eating has also become healthier.

The second step is diet control and changing the proportion of carbohydrates.

For example, the egg and vegetable noodles have less noodles and more vegetables.

It takes a week to reduce the size of the stomach.

Step 3: Improve sleep time.

Nighttime hunger usually reaches its peak about 6 hours after a meal.

The only way to avoid late-night snacks is to ensure that you go to bed and fall asleep around 5 hours after dinner.

For example, dinner at 7 o'clock must be finished by 12 o'clock at the latest, otherwise you will be thinking about late night snacks (if you really wake up hungry: it is recommended to prepare some steamed small potatoes or taro in advance. And drink a glass of hot milk.?

Be careful not to eat food with rich flavors such as barbecue) The fourth step is to expand your circle of friends.

Let yourself at home sign up for more small groups.

Such as group tuition classes for various hobby activities.

Or learn English, learn diving, etc.

Using your brain and socializing are also very, very calorie-consuming behaviors.

People who are addicted to this will lose weight in a very short period of time.

Step 5: Walk a hundred paces after meals.

Exercise without stress at least 2 times a week.

You can also start by going shopping first.

For example, plan to visit all the internet celebrity photo spots.

Collected in Moments.

It is also a subtle act of making the body move.

Step 6: After controlling your appetite, you can eat with others and actively chat while eating.

It gives you more control over your food.

The two indicators of fat loss and weight loss overlap with each other and cannot be easily confused.

Taking me as an example, my body fat is about 17% all year round, and my weight is currently maintained at about 80 kg. I can easily reduce my body fat to 14% while maintaining the same weight.

What fat loss controls is the body fat ratio, and what is lost is fat. This is actually a term in bodybuilding. The purpose is to better expose the muscle shape and dilated blood vessels through the thin fat layer after fat loss. As mentioned earlier,

Because of the popularity of gym exercise, it has been talked about by ordinary people.

Weight loss refers to losing obese weight, usually referring to obese people who are overweight.

In real life, many people can't tell the difference between strong and fat, haha.

Judging from the reviewer's description, I guess the reviewer believes that body fat = traditional weight loss = weight loss.

If you want to lose weight, first test whether your weight is within the standard range. The height of boys is -100 and the height of girls is -110. The unit is kilograms.

People who regularly exercise will be overweight. For example, my height is 175cm, my standard weight is 75kg, and my actual weight is 80kg.

People who do not exercise regularly will definitely lose weight faster in the initial stage, and then people with different physiques will have different acceptance of exercise.

For example, I have seen no fewer than ten fat men who can run 5,000 meters on the business treadmill. One of them can run 10,000 meters. Yes, there are fat men who can run 10,000 meters. He does not often run 10,000 meters, but there are some who can run 10,000 meters.

physical fitness.

One more thing, this fat guy runs at a very fast pace. The way I adjusted him was to lower the pace. Hey, the effect is obvious.

If we have to rigidly define a so-called scientific standard, then I would rather give a safe standard: weight loss of about 1 kilogram per week, weight change within 4 kilograms per month, preferably within three months.

After more than three months, the weight range in a single month should be reduced. It is very reliable that the weight change in the whole year is about 12 kilograms.

If you don't reduce your weight, if you can maintain it, your weight will change at 40 kilograms, which is 80 kilograms. If the overweight is not too serious, then the data is too powerful.

There are many people who lose more than 30 kilograms in a year, but that requires perseverance, scientific exercise methods and dietary guidance, otherwise weight loss will be at the expense of health.