First of all, I have lost 46 pounds in half a year. I believe that every fat person is a potential stock. I envy other people's charming abdominal muscles, especially when my obesity has affected my work and life, even my health. Because I am too heavy, my knees occasionally ring when I walk, so I decided to start losing weight. From the moment I decided to start losing weight, I hinted at what kind of figure I wanted and told myself that only by eating hard can I become a master.

I will answer this question in two parts: hugging my legs and keeping my mouth shut.

First, about hugging legs, that is, starting to exercise.

1, aerobic exercise.

I mainly chose the combination of walking and running. When I first started running, jogging for 300 meters was painful and sweaty. Later, I was able to run 800 meters, and then the longest time was to run 3 kilometers in one breath. Of course, this is just to test your state. Because fat burning has an optimal fat burning heart rate (60-70% of the maximum heart rate), it is much better to maintain the heart rate at the optimal fat burning heart rate simply from the perspective of weight loss. My personal feeling about this optimal fat burning heart rate is that when you feel your heart beating faster (there are also many bracelets for measuring your heart rate on the market), then you start to lower your heart rate by taking a deep breath and slowing down, and then run after your heart rate has calmed down. This won't make you feel too uncomfortable or even bored.

2. Anaerobic exercise.

Because of my personal hobbies, I mainly do some actions such as belly roll, Russian twist, squat, push-ups and flat support. Anaerobic exercise can make your colleagues who make muscle lines better improve your metabolism and make your skin less slack after you lose weight. It is a good assistant to lose weight.

Second, about keeping your mouth shut and eating healthily.

Personally, I don't diet, and I don't recommend dieting, but I control it very well. I try to keep my diet light and eat less sweet, spicy and greasy food (protein also eats oil and meat, but less than before). Because I like sweet drinks, I changed my drinks from cola to zero calorie drinks. This control is not that you don't eat, you don't feel hungry, and your personal feelings are not unacceptable. It can also help you achieve your goals better, and you are willing to accept this and shut up.

Set yourself a goal, when to achieve what goal, and then remind yourself of the state you want to achieve, control your heart, control your mouth, and open your legs. I wish you an early realization of your goal.

I am a fat man, and I share my fitness and weight loss dry goods with you every day. I am also losing weight.

Yes! Regulate biological clock

Set the biological clock to 5.30-2 1.30, get up at 5 o'clock in the morning, start exercising at 6 o'clock, and don't sleep at noon. In order to live up to myself so early, I will naturally keep my mouth shut [I want to be quiet]. Try it, it works!

For dieters who are trying to lose weight, losing weight must be an unforgettable manager, so am I, but recently there is an effective way to lose weight to avoid what the landlord said, that is, shut up and take your legs. This is the protein diet. It is said that many stars are using it, and my personal test results are good.

The specific method is as follows:

1, wear underwear to measure your weight after defecation every morning, register and give yourself confidence.

2. You can eat 2-3 boiled eggs every day. If you think the egg has no taste, you can dip it in soy sauce, and the taste is acceptable.

3. Eat chicken, fish and beef with boiled vegetables at noon every day. But it should be noted that only one kind of meat can be eaten, and it can be different every day. You can eat until you are full.

You can eat some fruit or cook with boiling water every night.

5. If you feel that boiled water is tasteless and difficult to swallow, you can eat it with soy sauce.

During the whole process, we must insist on daily weighing registration, and we must not eat crops such as grain and rice.

I believe you will be surprised to find that after a few days of persistence, your weight has gradually dropped.

My method will definitely help you. Are you satisfied?

Shut up and stick to one principle: eat less and eat more.

Spread your legs and stick to one principle: get as close as possible.

Let's say:

Shut up.

1, eat less Have a seven-point meal.

Don't skip meals, you get hungry easily. For example, if you eat breakfast at 7 o'clock every morning, you will be hungry until noon 1 1 point when you are full, but if you don't eat it, you will feel dizzy at 8 or 9 in the morning, and you can't help eating like a pig. Moreover, 8 am is the breakfast time for some freelancers, which makes it easier for you to form psychological comfort and feel at ease when eating.

Do not eat too much. The human stomach has a memory function. If you eat so much, your stomach will acquiesce that your body needs so much nutrition. But in fact, you are full and have no exercise. Where did the excess heat go? It became a swimming ring. Moreover, after eating, the blood supplies the digestive power of the stomach, and the blood supply to the brain is insufficient, which makes it easy to feel sleepy and inefficient.

2. Eat more. Multi-meal refers to both the number of meals and the types of meals.

For example, you used to eat a steamed bread for one meal, but now you divide it into five or six meals a day, and divide the steamed bread equally. The calorie intake will be greatly reduced. To increase the variety of food, you can use a variety of meal replacement. I'm not talking about protein powder and cellulose, but natural foods, such as vegetables, dried sweet potatoes and raisins. Anyway, all kinds of little things that keep you busy are eaten at mealtimes. I am tired and full when I eat.

Two misunderstandings about eating during weight loss. 1, many little girls don't eat staple food to lose weight, and personal experience proves that it is not feasible. Unless you work in an office or have no job, you don't go anywhere every day. Otherwise, if you don't eat staple food three times a day, you won't have the strength to lose weight as long as you eat enough. 2. Do not watch TV, movies, videos, novels, etc. During the period of losing weight, because many people will eat snacks while watching TV, once they can't stop eating, the best way is to divert their attention. Find something that needs the cooperation of brain and hand.

Lift your legs.

Many people don't want to open their legs psychologically, but they can't open their legs without strength. Let me talk about the way to urge you to take your legs.

1, the choice of the gym. Whether or not to go to the gym and what kind of gym to go to depends on your own situation.

Some people are particularly concerned about the opinions of the outside world, so it is not suitable for you to report to the gym. Everyone in the gym is basically young people, little brothers and sisters. You're a little shy. After a workout, you only pay attention to others and your own image. How can you be in the mood for fitness? This kind of person can choose the nearest small park and playground, which can be used by men, women and children, and is not easily distracted. Running with scenery is easier to endure and persist than running without scenery.

However, some people are more excited and easily inspired. You can sign up for a gym. The principle of choosing a gym is close to home. At present, gyms are handling cards. One gym can accommodate 100 people at the same time, and the number of fitness cards sold may reach 1000. Even if there are three periods in the morning, noon and evening, adding up to 300 people, where will the remaining 700 people go to exercise? The remaining 700, just can't stick to it, fitness cards eat ash, they are the source of funds for the gym. So, you must be close to the card. For example, if you want to exercise at home one day, it will take you an hour to go to the gym, ten minutes to change clothes, one hour to exercise, then half an hour to take a shower, and then an hour to come back. You have to pay two hours and forty minutes more for an hour of exercise. You are too tired, so you are in the mood to go.

2. Urge people to choose.

If you want to stay healthy, you must find someone to urge you. This person must be someone you know, not a star. Some people like to put pictures of well-built stars on the wall or do screensavers, but this person is too far away from your life, and you two have no communication. After a long time, you will think that he is a star and should have such a good figure. I'm just an amateur. You can't hold on. You must find someone around you to urge you, your brother, sister and brother. It's better to find someone with a lisp. You can meet every day, and every time you meet, you are lisping. The best partner is a fat man who lost weight successfully. He is a living example of dangling in front of you every day. You can ask him for advice.

The last method: love. Neither men nor women should underestimate the role of love. Women please themselves. The same is true for men. You are in love, it is better to have a secret love, and you want to be better before you know it.

I have a deep understanding of this. I used to weigh 190 kg, but now I am still thin, but much better than before. You were tired of looking at yourself before, and clothes were not easy to buy. Large clothes are not very standard, either too thin or too big. Maybe it's not the clothes. People's weight gain in different places, and asymmetric, so clothes.

How to shut up? Try to eat less heavy-flavored, high-calorie food and change to a lighter one. You should find low-calorie food to replace meals for a while, or you will feel really hungry. When your stomach is used to it, slimming really begins. My meal replacement is fruit cereal, just breakfast. You can't go to work without eating. You can't ruin your job. Don't pay too much attention at noon.

Spread your legs. Basically, I don't like sports. I ride a bike occasionally, and I pay attention to sports. You should choose the way that suits you, which will make you too tired and affect your work. I usually go to work by bike in the afternoon. The temperature is high at noon, and I sweat a little, which is similar to wearing a sweaty suit and sweating all over. The effect is obvious, especially in summer. When the temperature is high, you will sweat when you exercise casually.

Eating enzymes without meals will make you thin.

I usually focus on green food, with balanced business and high energy consumption.

Eat less starchy food, beef, mutton and fish.