In fact, many people will encounter a problem, especially after work, that is overwork and obesity.

A website once surveyed 2,500 people, and the results showed that 84.8% of the respondents gained weight after work, of which about three years of work was the high incidence of obesity, and those who exceeded 1/4 gained 5 kilograms more than when they joined the company.

And I often encounter a phenomenon, that is, the busier I am, the more tired I am, and the fatter I am.

I graduated in 12, and my weight at that time was 68kg (height 176), so my weight was still very standard. After working for three years, that is, 15, the maximum weight has reached 78kg. A total increase of 10kg.

Up to now, I have lost weight three times, and all of them have succeeded, but the first two times I lost weight through running, and the result can be imagined as a rebound.

This is the reason why I lost weight for the third time this year. There is no rebound at present, but the more you eat, the thinner you get. So I call it scientific weight loss and fat reduction, which is also the most systematic weight loss plan.

In order to solve the common problems of overwork and fertilizer in life, we can actually diffract three aspects:

1: energy management

2. Habit formation

Step 3 scientifically reduce fat

Time is like a sponge, you can squeeze it …

I used to believe this sentence.

I didn't want to do anything until I felt my body was completely cut off. What I want to do most is to be in a daze. I don't want to do so-called time management anymore, so I really have to pay attention to my body, which is the source of all energy.

This feeling is particularly obvious in the surprise exam. After reaching a certain threshold, it is completely inefficient. Although the body is still there, the soul is gone. At this time, it is better to listen to the efficiency of rest.

Energy management model

A model is a simplification of thinking. In order to solve the energy problem completely, a thinking model: energy pyramid is specially found.

As shown in the figure

As can be seen from the above picture:

Full devotion = abundant physical strength+positive emotions+always focused attention+clear sense of meaning.

There are too many concepts, how to do it?

1) diet

Basic principle: less oil, less sugar, less salt, more vegetables and less meat.

In the three-meal recipe, observe the principle of eating well for breakfast, eating well for Chinese food and eating less for dinner.

Breakfast: 1/2 vegetables, 1/4 fruits, 1/4 staple food, eggs are a must.

Chinese food: seven or eight minutes is enough, otherwise you will be sleepy in the afternoon.

Dinner: Don't eat after 8 pm, don't think about midnight snack, or go to bed early, so you won't miss the taste of instant noodles.

Exercise

Exercise, like study, is anti-human.

My habit is to break down the exercise to the minimum granularity, which has been completed before my body reacts. It's over before it reaches the resistance edge.

What I often do is to get up early and go out to run 1 km. It is easy to insist on no resistance, but it will increase dopamine …

sleep

About sleeping, in the book Science Learning, subversion can be my cognition for more than 20 years.

Old cognition: take a nap for half an hour.

New cognition: Either sleep for 15 minutes or sleep for 1 hour, otherwise you will be in a daze.

The actual measurement is very effective, and the sleep cycle is reasonably used in theory. So now I only sleep 15 minutes at noon, and I am super energetic after waking up.

Learning to take a smart nap is one of the secrets to quickly restore energy. And a good sleep is also one of the secrets of efficient learning.

Other experiences about sleep:

Go to bed early and get up early, 10:30-6:00, get up early at a fixed time.

You can help sleep by soaking your feet, reading, drinking milk and listening to music before going to bed.

It's best to have a sleep recorder, usually in mi band, which can monitor the sleep quality. The most important thing is to look at the proportion of deep sleep. The more the proportion, the better the sleep quality, which helps to improve your sleep quality quantitatively.

Positive emotions can turn emotions into valuable energy.

So, when you are in a bad mood, how do you switch?

The answer is FM.

Several FM tools I often use are as follows:

1: Listen to music, preferably music without lyrics, especially piano music.

2:? Reading, especially the state of flow.

3:? Watching movies, movies can immerse yourself in another space, and FM plays a huge role. The highest way is to go to the cinema, especially the giant screen 3D.

4:? Exercise, the body and brain always have a way to sweat on the road, which is the easiest to adjust the frequency.

5:? People are easily influenced by the external environment when talking with people, so it is also an FM tool to find someone to open their hearts.

Chu Jin Wu Xiong mentioned the concept of "mental strength" in his book Thinking like a layman and practicing like an expert-the way to success in scientific research. The so-called mental strength is the ability to constantly concentrate and make an extraordinary expert.

Attention determines the direction of energy output, and important things need to be highly concentrated.

There are two common things:

1: passively respond to output, such as replying to emails and reading WeChat.

2. Systematic and creative output

Multi-threading at the same time is actually the first one. The second is usually difficult to multithread, which usually leads to procrastination, so you can only do one important and complicated thing at a time. This is the so-called slow is fast …

So how can I improve my concentration? That's what I did.

1: Set as clear a goal as possible.

Before I do anything in the morning, I will list the planned tasks and priorities for the day. There is a misunderstanding here: there are many lists, but they are often endless and have great psychological pressure.

So now there are only three items left at the back of the list, the most difficult one should be done first, and only one item should be done at a time.

2. Clear the information of brain fragments by recording.

The brain is used for thinking, not for memory, and the external brain can completely replace memory.

There are many softwares now, among which EverMemo and Knowledge Planet are my favorites. The advantage of the former is that it can be synchronized to Evernote in real time, and the advantage of the latter is that it can be recorded according to the timeline, and comments can be modified at any time. Brother Hui often records with a circle of friends.

It doesn't matter which tool is right for you.

3. Make full use of the characteristics of the brain

Adults' concentration is generally only 25 minutes, so we should make full use of this feature. For example, when studying, you should have a rest, or continue to study, or the efficiency is good, and sometimes it will be lower and lower.

Nietzsche said:

Only by knowing the meaning of life can we endure everything.

A sense of meaning is like seeing a lighthouse when sailing, and seeing a road sign when driving will produce lasting energy.

Just like when I often run, I often take the next class tree as a phased goal when I can't persist, so it's easy to persist.

In fact, no matter how good the theoretical method is, it will eventually be realized by itself. Human nature is lazy, so we need to understand the nature of human behavior in order to form habits better.

Because learning, losing weight, investing, self-discipline and growth are all anti-human, we need to know more about ourselves in order to make better use of ourselves instead of relying on persistence and persistence.

Fogg behavior model

In order to overcome the difficulties in the process of habit formation,

Behavior formula B=mat

M: Motivation.

A: Ability.

T: trigger

Starting from the above three points, such as getting up early, I will design several small links to help me form a habit.

Experience the joy of getting up early, because you can have three hours of free time, you can read books and make breakfast. Let getting up early become a happy thing, because happiness is beautiful, so you can have expectations. Use the software of getting up early to find a sense of belonging by sticking to the number of days and making friends irregularly. In this way, I will get up early and have a strong will.

Don't overestimate your ability from the beginning, and disassemble what you do to the granularity that is the easiest to achieve (spend less time, money, physical strength, brain power, etc.). ).

In fact, the core word is demolition.

For example, I will practice running 1㎞ every day, which can be achieved casually. If it is a big event, it will only take 10 minutes.

The trigger signal for me to get up early is an alarm clock, and then it slowly turns into sunshine.

The fuse of running is the running shoes placed next to it.

So through this behavior pattern, I consciously developed many good habits:

1: Early to bed and early to rise

2. Get up early and run, 1 km every day.

3. It takes 10 minutes to make nutritious and fat-reducing breakfast every day.

4. read books every day

5: Daily recovery

When things become easy for you, there will be no procrastination, it's all about talking.

There are three old ideas about losing weight that need to be changed.

1: Losing fat is not equal to losing weight. Don't reduce from a big fat man to a small fat man.

2. Exercise, but diet is not controlled.

3. The effect of jogging to reduce fat is very general.

When it comes to losing weight, what people often say is to keep your mouth shut and open your legs. At first glance, this sentence is not wrong, but what to do next, few people can take it.

Many people stare at their weight when they lose weight, which ignores a very important concept. Health and uniformity depend on body fat.

Because the same weight of muscle is 1/3 fat.

So weight is just a number, and body fat is the key.

I lost weight three times by myself, and the result was that I lost 20 Jin. The first two times completely relied on exercise to lose weight, and there was no diet control. The final result can be imagined, that is, I rebounded. In fact, the body fat of the first two times has been reduced very little, and it has remained at around 23. The third time my body fat dropped to 18.

Because I used to run to lose weight, I had a great experience, that is, when I came back after running, I would be much thinner. Now I know that most of the weight lost is water.

Exercise is only an auxiliary means, and eating habits combined with exercise are the key to losing weight.

It takes 7700 kilocalories to consume 1 kg of pure fat.

1 kg fat =7700 calories ≈ 14 Big Mac hamburgers ≈96 medium-sized bananas.

Running for 30 minutes can burn 378 calories. This image is explained by running five marathons before losing 2 kilograms. In fact, the effect of jogging is still relatively general.

Moreover, the consumption of walking and running is actually similar. If you can't run, you will go up, which is similar to losing fat.

Calorie consumption mainly consists of two parts.

1: basal metabolism, which can be consumed even without exercise.

2. Extra exercise, here you need to choose exercise with good fat-reducing effect.

The range of normal metabolism is as follows

18 ~ 29 years old male 1, 550kcal/ female 1, 2 10kcal/ day;

Men aged 30-49 1 0,500 kcal/day women 1, 1 0,700 kcal/day;

Men aged 50-69 1, women aged 350 kcal/day 1,10 kcal/day;

Men over 70 years old 1, 220kcal/day, women 1, 0 10/0kcal/day.

Borrow a picture made by Brother Xiang to explain how to improve basal metabolism and make it easier to lose fat.

So what are the top three sports to lose fat?

Third: swimming, slow freestyle, consuming 482 calories per hour; Fast freestyle, consuming 724 calories per hour; Butterfly stroke consumes 804 calories per hour; Slow dog taxiing (2.5km/h) consumes 563 calories per hour.

Second: slow skipping consumes 563 calories per hour, and fast skipping consumes 884 calories per hour!

First: Bobby jumping training

Burning 1000 calories per hour.

By systematically disassembling how to avoid overwork and fertilization from three aspects.

1: energy management

2. Habit formation

Step 3 scientifically reduce fat

A relatively scientific scheme to avoid overwork is obtained.

Accordingly, I successfully pulled myself back from the edge of the little fat man and lost 20 pounds. The key is that my body fat has dropped by 6%. Unless I want to give up my life one day, I will rebound again, hahaha …

Eat eight points, practice two points, there is really no time to practice, then improve the basic metabolism, lie thin …

The following is a list of operations:

1: meat: vegetables =7:3

2. Eat eggs every day, preferably boiled.

3. Basic principles: less oil, less sugar and less salt.

4. Breakfast must be eaten.

5: Eat enough 15 kinds of ingredients every day.

6. Drink 2 liters of water every day.

7: No dinner, no carbonated drinks.

1: The sports that lose the most fat are swimming, rope skipping and bobby jumping.

2. Improve basal metabolism, and you can lie thin.

3. Run 1 km every day.

1: Go to bed early and get up early, don't stay up late, start at 6 o'clock, 10: 30 go to bed. Be sure to get enough sleep.

2: rest at noon 15 minutes.

3. The more you share food, sports and punching cards, the more motivated you will be.

Reading books every day will also consume calories.

5. Weigh your body weight and body fat every day, monitor the changes every day and adjust them in time.

1: alarm clock, just bring your own mobile phone (for sleeping at night and taking a nap at noon)

2. Punch-in software, and the assistant is here.

3. Friends circle, sharing tools, the more you share, the happier you are.

4. Running recording tool, tiger flapping running

5. Lexin weight meter, as long as there is a body fat measurement.

6. Tools for recording ideas, knowledge planet/hammer flash capsule/circle of friends

7: Four-part plate, the sharp weapon of breakfast setting, the best control ratio.

8: Fresh every day, lazy people must buy the app.

Again, knowing is better than doing.

Any knowledge is useful before it is solved, and the problem of life is the most inconspicuous, but it will always be encountered.

If we can apply all the skills we have learned to our daily life, we will greatly enhance our sense of ceremony and order.

Life is the martial arts field of life. Only by practicing and honing in life can Gao Huo have the life he wants.

Good figure indicates healthy living habits, reasonable diet and regular life …

Never underestimate a person who can control his weight, because he changes a lot.

May everyone go further and further on the healthy road and never look back …