Drink water! You can drink some water in the morning before eating breakfast so that your stomach will feel full and you will eat less. People who want to lose weight should drink at least 2 liters of water every day. This will not only help lose weight, but is also good for the skin.

There is also the apple weight loss method. Prepare 3 apples every day (more is better). You can prepare two boiled eggs for breakfast, eat them, and then eat the apples. (Actually, some people have small appetites and can eat just one egg. It depends on the individual). Eat an apple each half an hour after lunch and dinner. Some say it should be taken before meals, but it is recommended to take it after meals. Because apple juice is alkaline and is beneficial to digestion, eating it before meals will aggravate hunger and increase appetite, which is counterproductive.

More apples can be eaten during breaks. If you feel hungry, you can also drink a cup of yogurt and an egg at night. Other meals can be carried out as usual. But you need to control your food intake. If you eat too much, all your efforts will be useless. Beauty comes at a price. Let me show you how a doctor managed to lose 60 pounds in 72 days, and you will know how to do it yourself

◆Dieting is not bitter

Losing weight It is a job that you do purely for yourself. Treat dieting as an interesting experience rather than suffering. Accepting it from the heart makes it easier to achieve your goals. Celery mixed with yuba, leeks mixed with shredded tofu, and cabbage stewed with frozen tofu were my favorite dishes during my weight loss period (I brought rice to work every day). Every meal of soy products provides me with enough protein. Eat one to two units of fruit every day, such as two apples or an apple plus an orange; rotate meat, milk, and cereals once a day, such as three slices of rabbit meat on Monday, a cup of skim milk on Tuesday, and a small cup of skim milk on Wednesday. Steamed buns; cucumbers, tomatoes and other vegetables can be added in appropriate amounts. This kind of diet structure is jokingly called "rabbit" by many people, but "rabbit" himself believes that food that is natural, not overly modified, and not wrapped in heavy fat is the healthiest and most refreshing.

When I first smell the smell of meat in other people’s bowls, I inevitably start to get greedy. So I simply went for a walk after get off work at noon to avoid everyone’s meal time. Unexpectedly, I discovered another secret to losing weight: exercise when you are hungry. Because at that time the body has to use reserve energy to increase blood sugar and support exercise. Once blood sugar increases, hunger will be eliminated, so you will eat less after exercise.

At one stage, I liked to discuss topics about food and delicacies with others, and everyone would drool together to prevent me from drooling alone. I will also calculate the calories of various foods for others. This is the amount of calories that others have increased but I have not. I am secretly happy. After losing weight for more than a month, it was the end of the year, and various dinner gatherings gathered, but I had practiced to the point where I could eat delicious food without making a sound. As soon as I sat down at the table, I ordered a lot of chicken, duck, and fish, which are popular among everyone, and finally added one or two vegetables and tofu, and told the waiter to add less or no oil. After the food arrived, I tasted a little of each item and then enthusiastically put it on everyone's plates. I organized everyone to play various games, and the losers were punished with vegetables. In the end, everyone was full of wine and food, and the most I ate was vegetables and tofu.

Editor's note: I strongly agree with this dieting method that controls calories and ensures nutrition. You also need to make your own nutritious meal that fits you best to ensure the 8 nutrients that women urgently need.

◆Exercise is fun

A variety of sports forms are interspersed and combined together, which can overcome boredom to a certain extent. During the entire weight loss phase, I experienced walking, brisk walking, running, skipping rope, playing badminton, mountain climbing, swimming, and various exercises such as treadmills, mountain climbers, rowing machines, bicycles, and equipment in the gym.

In the first few days of losing weight, because I was too fat and it didn’t look good to jump rope, I went to the roof of the hospital to jump. There was no one there, so I danced for a while, took a rest, and basked in the sun, and my heart was filled with the desire to lose weight. One day it snowed, and I had an irresistible urge to run in the snow, but I couldn't run at that time, so I walked on the street for more than an hour. This was my first time walking.

After a certain stage, exercise has become a part of life. My speed on the treadmill is getting faster and faster, and the time is getting longer and longer. I can run at a speed of 15 kilometers per hour for 30 minutes. My climbing speed is also getting faster and faster. I can climb the "Ghost Mountain" in Xiangshan within 25 minutes. See sorrow."

Editor’s note: I admire it! Many people cannot persist in sports, but this "rabbit" happily persists. The trick is to "have fun" and encourage yourself with achievements.

I lost 8 pounds in the first 8 days, but on the 9th day, the needle of the scale stopped moving. The amount of exercise is small. Let’s work harder today and exercise more intensely.

On the 10th day, I was still 196 pounds and didn’t move at all. I was a little panicked. Is the method wrong? If it is really a plateau, I must break through it! Get off work early and go climb Xiangshan Mountain. On Sunday, it was still 196 pounds. I can't sit still, maybe it's time to think of other options.

In the community, I first found a national chain of professional weight loss and beauty salons. Calculating the price, the entire course of treatment in my situation cost more than 10,000! I ran out of the door.

Several other beauty salons and hospitals use acupuncture or acupuncture, which is cheaper than machine weight loss, but the principle is also to reduce appetite and detoxify at the same time.

But my willpower can completely control my appetite, so I decided to work hard on my own. If the weight still doesn’t drop after two days, I will try these methods again. Temporarily give up wandering between beauty salons and hospitals and go hiking or swimming. On Monday, I finally saw the 195 pounds I had been looking forward to for 4 days and 4 nights! After that, I never looked back or hesitated again. The so-called plateau period means that the weight stagnates after a few days of weight loss. This situation exists objectively and is a manifestation of the body's adjustment. However, it is necessary to maintain a full weight loss state in order to achieve the goal in one go. This is also important to prevent rebound.

The weight loss stagnation period is a normal physiological protection mechanism of the human body. When we reduce our caloric intake for a period of time in order to lose weight, our body will adapt to absorb the food calories as much as possible and make the most effective use of them. At the same time, it will reduce the basal metabolic rate and reduce energy consumption, so the calories will reach In a new equilibrium state, weight no longer decreases.

To overcome the weight loss stagnation period, you must follow the weight loss stagnation period and revise the weight loss plan in time. After a period of time, the weight will definitely decrease again

◆Weight loss is a family affair

In During my weight loss journey, my parents’ attitudes changed significantly. At first they were very supportive, "You should have lost weight a long time ago! Look at your fatty liver!" When I started to strictly control my diet, they thought I was too "cruel" to myself, and they always brought newspapers for me to read articles about diet and nutrition, and tried to persuade me. I'll eat more. But I think the nutritional combination is enough, just enough, but it must be strictly controlled during weight loss. We had many arguments about this. Once when we were arguing on the phone, my father dropped the phone. In order to prevent my career from being ruined by the delicious dishes prepared by my parents, I had no choice but to go back to my parents' house less often. Later, the physical examination helped me. I took the report home and saw that the items that had exceeded the standard returned to normal, and my parents laughed.

My wife’s attitude is a bit opposite to that of my parents: she initially thought I was just talking nonsense about losing weight and ignored me. A few days later, I saw that I was losing one pound a day. I weighed myself and took notes with me, and I became more and more interested. She was eager to work with me to lose the extra 6 or 7 pounds. We eat "sober" meals together and go to the gym together, with the same goal and the same pace. She lost 6 or 7 pounds in a month, but I continued to work hard, so she began to be unable to stand the food I cooked. She found it tasteless and tasteless, and she was dissatisfied for a while. You must know that I have always been a cooking expert in my family who is good at cooking big fish and meat!

◆The Story of Beihai Dumpling House

The most uninterrupted exercise during the weight loss period was walking at noon. I often went to Beihai Park.

At least one nurse will exercise with me every day. If you happen to have been to Beihai during those days, you will see the following scene: a fat man is driving quickly in front, and a little girl is running and chasing after him. The fat guy stays the same every day, but the little girl changes every day! Even the park gatekeeper showed "that" expression.

There is a "Beihai Dumpling House" on the east bank of the lake. I go out to exercise without eating every day, and I can't help but feel a little hungry. When I go there, I can't help but say to my companion: "I will definitely invite you to eat dumplings after I lose weight!" Then miraculously I am not hungry anymore! So every day when I come out, I look forward to walking to the dumpling house as soon as possible. I always think it is magical.

After losing weight, I finally went to a dumpling restaurant for a meal. There is only one kind of three fresh fillings, and they are obviously bought quick-frozen dumplings, which are not delicious. It turns out that that position happens to be the limit of physical strength. After it passes, the body begins to mobilize fat reserves, blood sugar begins to recover, and the real effective stage of weight loss begins.

◆Village in the City

After changing my diet, my demand for vegetables and fruits has increased. One day nurse Xiao Ke said she found a very good vegetable market with extremely fresh apples and Chinese cabbage piled like mountains. Without further ado, let’s go at noon! The bus takes 6 stops and we walked there in only 17 minutes. Turning into the alley, I was amazed by the scene in front of me: Is this in the center of Beijing? Is it the 21st century?

There are hundreds of stalls in the market. The vegetables and fruits are extremely fresh. They are built as high as a hill. The stall owners stand on the top of the hill to collect money. Each shop advertises itself in neat calligraphy. The one selling cabbage writes "Local mussels, rotten in the pot", and the one selling tomatoes writes "Authentic Hainan cherry tomatoes, sweet and pollution-free". From then on this became my main source of food during my weight loss phase.

◆I will never regret it as my clothes get wider

Perhaps it was due to the fact that I studied some clinical medicine in college. Although no one guided me, I succeeded!

The weight loss effect is very significant: one cycle every 12 days, 6 cycles. In the first 8 days, I lost one pound every day; my waist circumference dropped one inch every 8 days; then there was a 4-day plateau period, where my weight and waist circumference remained unchanged. This rate continued for nearly two months. On Christmas Day, that is, on the 56th day of losing weight, I reached my preliminary goal: my weight dropped by more than 40 kilograms, down to 160 kilograms; my waist circumference dropped by 6 inches, to two feet five. Because the changes are too fast, the old clothes have become obviously fat, but because the changes are too fast, I dare not buy new ones, so I can only make do with them. The belt moves inward one by one from the outermost eye.

First of all, I can’t wear jeans because the waistband is too uncomfortable; then I wear trousers. The waistband of Shunmei trousers can be adjusted. When adjusted to the innermost position, the trousers become bloomers, and then they are too fat to wear...

After I won the first battle, I appropriately increased animal protein and cereals in my diet, but my weight loss did not slow down. After another plateau period and a 12-day cycle, my weight dropped to 150 pounds, and my waistline dropped to two feet, three inches and five inches. At this point, the 72-day active weight loss process ended, and I began to gradually return to a normal diet. Due to the healthy lifestyle I had formed, my weight and waist circumference continued to decrease slowly for a period of time. Before the Spring Festival, all indicators dropped to the lowest: weight 144 pounds, waist circumference 2 feet 2, and body fat ratio of 18%, which is already the body fat standard for athletes. These indicators have remained unchanged and have not rebounded to this day. What makes me even more happy is that during the physical examination, the liver function, blood lipids, and blood pressure indicators all returned to normal, and the fatty liver was gone. In the swimming competition held in the hospital, I won the 50-meter and 500-meter breaststroke championships!

I started shopping for clothes. From the inside to the outside, from thick to thin, styles that I didn’t dare to try before are now available, and brands that I couldn’t find sizes in before now have no problem. The only problem is that I no longer have the air of an old expert, and many old patients no longer recognize me. Patient A: "Doctor, my porcelain crown was originally made in your hospital. Today I want to have the one here too." I looked at the medical record and said, "No problem, I was the one who made it for you two years ago." "Patient: "Thank you, but you really didn't do it."

Similar situations happen every day. I have to explain to many old patients every day: I am the Doctor Liu you are familiar with. , call my number, that’s right.

Look! Dr. Liu Feng’s secret recipe for weight loss

Establish systematic goals. The weight loss goals include weight, waist circumference, and body fat. All three are indispensable.

Weight is the number that most directly reflects the effect of weight loss.

Buy a good-quality floor scale and measure your weight at the same time and in the same state every day. The results will be more comparable. Record on the handheld computer, and the computer will automatically generate a weight change curve. The declining curve is the best motivation for further efforts. Of course, if you don't have a handheld computer, you can achieve the same effect by drawing by hand. Waist circumference is an important indicator of health and a key reflection of changes in body shape.

Scientific research reports believe that under the same weight, the larger the waist circumference, the greater the chance of suffering from cardiovascular disease, and the reduction of waist circumference is the most important for changing the appearance of the body. If you reduce your waistline and strengthen the muscles of your chest and upper limbs, you will form a beautiful inverted triangle shape.

Body fat is the most scientific parameter that reflects the effect of weight loss

Dieting alone can reduce weight and waist circumference, but this may be caused by losing a large amount of muscle. Body fat ratio refers to the proportion of fat in body weight. Only when it decreases does it mean that fat is lost.

◆Healthy eating pattern

The first step in losing weight is to establish a healthy eating pattern. It’s not about starving, but about reducing caloric intake as much as possible while ensuring necessary nutrients, and doing everything possible to “save resources and increase expenditures.” Remember the law of conservation of energy. As long as the energy intake is lower than the body's needs, the body's reserves will be used, and the effect of weight loss can be achieved. Make a complete break with high-fat, high-sugar, and high-calorie foods! Coke, burgers, fat meat, cheese, desserts, cream cakes, ice cream, fried chicken, potato chips, snacks and other inherently unhealthy foods are not suitable for healthy people, let alone those who want to lose weight.

Control high-calorie foods

Many foods are necessary for the human body, such as lean meat, animal protein, dairy products, eggs, and cereals, but they should be reduced to the minimum necessary for the human body. quantity, and choose varieties with low calories and low fat content. For animal protein, choose fish, rabbit or pigeon meat; for milk, choose skim milk; for eggs, choose quail eggs with a smaller unit volume; and for cereals, choose whole grains such as wotou without added sugar.

Get closer to the “weight loss master”

High-fiber foods are low in calories and can take away other food residues accumulated in the intestines and reduce their absorption; and the digestion and absorption of high-fiber foods needs to be accelerated The peristalsis of the intestines and stomach consumes a lot of energy. The representative "characters" are celery, leeks, and Chinese cabbage.

An appropriate amount of fruits

Some fruits contain a lot of easily absorbed sugar and calories, so you should eat them selectively and in moderation. The sugar in apples is the least likely to be converted into fat, so you can eat more of it; the sugar in watermelon is easier to convert into fat, so you shouldn't eat more. In terms of weight loss, fruits are not as safe as cucumbers and tomatoes. If you are worried about not getting enough vitamins, you can add some vitamin complex.

Changes in details

Instead of drinking beverages, switch to mineral water or tea; replace sucrose, which is not good for weight loss, with low-calorie xylitol; eat vegetables raw or cold , boil and other eating methods, reduce frying and stir-frying; change the peanut oil used for cooking to olive oil; change the large oil pot into a small oil pot with a thin neck and a small mouth to control the amount of oil used.

Drink a lot of water, drink water scientifically

Drink more water during weight loss, because the decomposition of a large amount of fat in the body will produce a lot of waste, which requires a lot of water to dilute and help excrete. Never drink less water in pursuit of weight loss, as this will quickly rebound after replenishing water.

Scientific drinking means that it is best to drink more water in the morning, gradually reduce it in the afternoon, and drink less water in the evening to avoid water retention in the body and being difficult to be excreted.

◆Exercise brings back the vitality of life

Fat people usually don’t like to exercise, because exercise will increase the burden on the already overloaded heart and lungs, making them panting and uncomfortable; and fat people are often clumsy. , failing to achieve good results will damage your self-esteem; if you only rely on dieting or medication to lose weight, you will easily lose muscle and further decline your athletic ability. This vicious cycle drives fat people and exercise further and further apart. In fact, exercise can greatly enhance the effect of weight loss, and more importantly, it can help you rediscover your vitality. This is the essence of weight loss life.

All exercise can consume energy

No matter any exercise can consume a certain amount of energy, in the early stage of weight loss, ensure a certain amount of exercise every day and form the habit of exercise, which is success.

Aerobic exercise consumes fat: After you have a certain exercise foundation, you should focus on aerobic exercise to directly consume fat. The most effective ones are running and climbing. If you are not strong enough, you can start by walking briskly for about 40 to 60 minutes every day.