First, the initial stage of weight loss. With a heavy load, I walk at a brisk pace, from 100 steps to 140 steps per minute. It took me more than half a year. Fast walking lasts about 50 minutes, at least 5 times a week, basically starting from 1 hour after dinner. After walking, drink water and eat a little fruit. Never eat with your mouth open.
Diet: gradually reduce the amount of food, and each meal is basically 7 or 8 minutes full. Eat less pork and more fish, shrimp, chicken, vegetables and fruits. You will gradually find that the stomach you used to eat will gradually get smaller.
Second, the platform period. /kloc-June, 0/0, after walking for 9 months, my weight dropped to about 75, and I felt that walking was already brisk, so I slowly increased my jogging amount or exercised for about 50 minutes, in which the running time increased from 5 minutes. A year later, in June of 1 1, I can walk for 20 minutes and run for 30 minutes. The weight has also dropped to about 70.
Although my running speed increased slowly, I persisted. Personally, don't be impatient, believe in yourself, and believe that it can be reduced. 1 year this platform period is really difficult. Because you worked hard, but you didn't lose much weight. Be sure to persist.
1 1 In August, I joined the Love Running Club. With the encouragement and help of your running friends. My running volume has increased. 65438+ 10 ran for about 25 days and ran more than 200 kilometers. By June 12, the weight reached 63. I feel almost to the limit.
Now my goal is not to lose weight, but to exercise.
What impressed me most about this experience is: don't set short-term weight loss goals. Because losing weight and fitness is a long term, 1 year, 2 years or even 1 life. Only by changing living habits and eating habits can we lose weight successfully. Otherwise, even if you lose 20 pounds in half a year, you will still rise if you relax.
Life is endless, and exercise is endless.
My experience of losing weight can be used as a reference.