As long as you insist on exercising and controlling your diet, you must eat it.

A cheat meal is to trick the body into not entering a low-consumption mode due to too few calorie intake, which means that the basal metabolism is reduced.

If you don’t strictly control your diet and don’t do a lot of exercise, but just eat less every day and exercise occasionally, although your body fat has been reduced and you are very hungry, you have not yet touched your basal metabolic limit, then cheat meals can only

I deceived myself.

When I started losing weight, I was 173, 90 kg tall and a fitness enthusiast.

In the past month, I was hungry first. I downloaded keep and estimated dietary calories. My basal metabolism was 1800, so every day I would only eat food with an estimated 1800 calories. For exercise, I rode an exercise bike at home, slowly, to avoid hypoglycemia.

This month is a period of adapting to hunger. Exercising a lot will lead to an increase in appetite, which may undo all my previous efforts. So in the first month, I mainly did it to adapt to hunger. I exercised entirely because I usually work out and it feels uncomfortable to not move. In fact, I consume less calories and it is better not to exercise.

Safety.

During this period, I lost about 15 pounds due to dehydration and muscle loss.

After a month, I feel no longer hungry, and after my body begins to adapt to taking in only basal metabolic calories, I will start exercising.

But the diet begins to consume food calories that are one to two hundred or two to three hundred higher than the basal metabolism, but the rice will be replaced with whole grains, and vegetables, meat, and protein powder will be added.

Half an hour of aerobic exercise and half an hour of strength training. After all, I am trying to lose fat. I need to ensure a certain training intensity and maintain my muscles, as long as I can burn calories higher than my basal metabolism.

At this time, my body is used to low intake, so even though my diet only increases a little, it still makes me feel full. Of course, my desire for refined food is still strong.

During this period, my weight loss ranged from about half a catty to less than one catty a week. After all, food calories are only estimates and cannot be accurate, but the decline continued.

Therefore, how much I lose depends on how I eat, but I usually slightly overestimate the calories in the food I eat to avoid overeating.

When I entered a period of steady fat loss without losing too much muscle, it was time to start cheat meals.

I usually smoke one day a week to satisfy my cravings.

Of course, it’s not just a matter of eating to satisfy your appetite. After all, the calories in the food are there.

For example, I chose burgers for my cheat meal, which I have loved since I was a child.

A spicy chicken drumstick has more than 500 calories, and I usually have to eat three to be satisfied, and I also have to eat a lot of spicy wings, so my cheat meal has more than 3,000 calories.

So on my cheat day, I will only eat one meal, one in the evening. I will not exercise or go out on this day. I will just drink boiled water at home and use my mobile phone. If I feel hungry at noon, I will boil a small amount of soybeans and wait until 4 or 5 p.m.

Go to KFC for a cheat meal at 1 o'clock, take a full day's rest, and give your body a full rest after exercising for a week.

Although I consume far more calories than I usually eat, because three meals become one, I won’t be heavier the next day, and sometimes I will continue to lose a few pounds.

My current weight is 76 kilograms, my body shape is normal, my muscles are normal, my arms have dropped by one centimeter, and my abdominal muscles are visible.

Of course, I occasionally eat twice, but not hamburgers, which will definitely make me fat. What I mean by eating more than once is a normal diet. For example, if I get accurate information from my parents on Saturday that they let me eat dumplings in the evening, then I will definitely

I just skipped breakfast and lunch and went to eat dumplings specifically. After all, they are not as delicious as dumplings.

However, although the dumplings are not low in calories, they contain a large proportion of vegetables and meat after all. Although I eat a lot, the calories are only just over 2,000 calories, which is not harmful.

The most important thing is that you don't drink any drinks whether you eat cheat meals or not. Sugary drinks are the "poison" that can easily break your persistence.

If you eat too much fried food, you will get tired of it, but if you drink tons and tons of Coke and drink several large bottles, you may finish it without even realizing it.

So sugary drinks are definitely the enemy of weight loss.

I personally recommend keep. Calculate exercise calories according to the above diet estimates and exercise calories. It can give you a daily score and make your weight loss results more intuitive.

But I don’t advocate the use of their exercise methods. In my opinion, keep exercise must be done after eating a full meal. They are all exercises that will cost you half your life.

Too single and inhumane.

But their personal health evaluation is still good.