The above is my experience of losing weight in the past year, so I have to be careful. It's a little long, but it's true. I hope I can help you solve the obesity problem!
I was a ball from kindergarten to freshman. When I first went to college, I thought: it should be reduced. However, the height of 175 cm and the weight of 170 kg are really confusing. Although I went to the gym for fitness in the summer vacation, although the meat was a little hard, I didn't lose weight at all.
It's almost a year since school started in September last year and summer vacation started in July this year. My weight has dropped to 65kg, which is 130kg, just in line with my height standard. So, I want to share my experience this year with you.
The first is to control diet: drink a few glasses of water when you get up in the morning, which is to quench your thirst and help your metabolism, and excrete the residue in your body with urine after waking up. Then there is the breakfast problem. It is suggested to eat some bread (preferably coarse grain bread and crude fiber) first, and then drink some milk. Of course, other things are ok, but you must pay attention to the amount of food, because it is a weight loss plan. Of course, you still have to exercise after breakfast. Generally, it is best to eat until you are not hungry during exercise. After breakfast, you can rest and exercise. The best methods I recommend are running and mountain climbing. If you are a student at school, go running every morning 10 km! ! This is not terrible. Running is an absolutely effective way to lose weight. If you really can't hold on at first, start with 2 kilometers and add a little more every day. The important thing to lose weight is persistence! ! After the exercise, have a rest and get down to business, ah! Of course, before that, there are some things to explain. If you feel hungry, you can eat something else, but you can't eat snacks! Suggest drinking milk and eating bread to supplement protein! The advantage of eating breakfast is that you won't get fat if you eat too much, but you should also pay attention to the amount, because you have to consider the next two meals. Next, it's time to get down to business. If you feel thirsty when studying or working, it is recommended to quench your thirst with milk or tea. Forget the wine. . . Everyone knows that, right?
By noon, you can eat more! Of course, avoid greasy food, such as fast food and box lunch, and eat nutritious food! Vegetables must be eaten. It's best to eat more vegetables and less meat. Generally, eating until the eighth floor is full is enough. There is nothing to say here. Be careful not to eat too fast, because people will feel full after meals 15-20 minutes. If they eat too fast, it is easy to eat too much unintentionally. Chewing slowly can not only avoid this, but also help digestion You can drink some yogurt after meals to help digestion. Although yogurt has more calories than milk, it won't hinder weight loss, but you can't drink too much! Go for a walk after dinner, don't sit down or take a nap immediately, so as not to accumulate fat!
Then it's afternoon. Real scientific research shows that evening exercise is better than morning exercise, so evening exercise is more effective! ! If you have time, you might as well go jogging again, or play badminton and sweat more. Then you can have a delicious dinner! Dinner is the same as Chinese food, avoid too greasy food, drink soup before meals, and add half a bowl of rice. Pay attention! Don't eat too much, just finish half a bowl of Fan Fan, and don't think about two more dishes or something. . . You can take a walk after dinner to prevent fat accumulation ~ but there is a way to promote weight loss efficiency more easily, and that is to do yoga after walking 1 hour! Although yoga is gentle. /kloc-after 0/hour, it can make your sweat wet the floor, and there are many health care functions! ! If you have time and spare capacity, I highly recommend it! !
After taking a shower, if you feel hungry at night, drink a glass of milk, which can not only satisfy hunger, but also promote sleep. Of course, the most important thing is: a glass of milk at night can lose weight! ! (I won't mention the specific scientific nature on the basis. If you are interested, you can check the relevant information to prove that I didn't cheat! However, it is best not to make milk powder, because it has 10 times more calories than ordinary milk! ! Then it is to ensure the quality of sleep. Can't sleep after a long day? Wash and sleep early. . .
These are the basics of my daily life. Actually, I should pay attention to diet and exercise. It is also necessary to supplement some fruits occasionally, preferably apples, but others can't be ignored. It doesn't matter if you don't eat much ~
Here are some key points:
Be careful 1: Just eat less and eat more! This is also based on science. I'm not fooling around. As the name implies, eating less and eating more meals means eating more times in a day, but the amount of each meal is greatly reduced, thus effectively losing weight. For example, get up in the morning and eat breakfast normally, but the amount should not be too much, usually one-third of that of ordinary breakfast, so that after a few hours, you will feel your stomach barking again. . . So eat again, eat a steamed stuffed bun or two, and you will feel hungry again in a few hours. You can have some more steamed buns. Of course, if you want to eat more, you can eat some fruits and vegetables. Of course, you can't eat too much, such as an apple or a cucumber. This ultra-low calorie food can not only pad the stomach, but also provide nutrition and help digestion! In this way, you will be hungry again in an hour or two. . . This repetition is not just for the so-called eating less and eating more. After careful calculation, at the end of the day, you will definitely eat much less than three meals regularly, so that you will not be hungry or lack nutrition. Pretty effective, right? One more thing to remind here: friends with stomach problems can't eat like this. They still have to eat normally according to the situation of three meals a day.
Be careful 2: just weigh yourself, losing weight is the most taboo! ! Weight 1 time or several times a day will not have obvious effect, but will seriously undermine your confidence in losing weight! Thereby giving up the idea. It is best to weigh yourself once a month, so that you can clearly see your changes. In addition, looking in the mirror is also a truth. Don't look in the mirror all day to see if your waist is thin and your ass is small. Your own changes will be hard to detect in a short time, so you should divert your attention and do what you want, and don't care about these subtle changes, so as not to ruin your good mood and reduce the efficiency of losing weight. If you are a man who loves fitness, don't worry even if you are overweight. Simply put, because fitness is muscle exercise, after the muscles are strong, the fat will decrease, the density will increase, the quality will naturally increase, and the volume will not change much, so even if you gain weight, you don't have to worry.
Caution 3: It is the practice method of yoga. Although it has been said above, I need to repeat it here. To practice yoga, if time and money permit, you can go to a professional yoga class and follow the teacher step by step. Of course, the most recommended is super effective high temperature yoga! It can not only burn excess fat, but also have remarkable effects on body shaping and disease prevention. ! If time or money doesn't allow, you can buy one or two videos of yoga practice and come back to learn from the teachers in the videos. You can check the relevant information online before buying a disc. I personally recommend Kuang Xuemei's slimming yoga teaching video. I used to be the TV coach of CCTV's Five Minutes of Bodybuilding, and also a senior yoga instructor. She is an authority ~) Generally, the practice time of a set of yoga is about 1 hour. Don't look at this short hour, it will make you sweat! Usually once a day, the main purpose is to sweat, not to do more! Another point is the mentality of yoga practice. The main purpose of practicing yoga is to keep fit, prevent diseases and balance body and mind. To put it bluntly, it is to burn excess fat (remember, it is excess fat), so that the body standard is beautiful and the weight is up to standard. Don't always think about "slimming". Yoga is not created by turning you into a bamboo pole. . .
Caution 4: Emotional factors. Losing weight is about the combination of body and mind. If you worry and cry every day, the efficiency of losing weight will also decrease. Try to imagine the day when you lose weight successfully, your enviable standard figure. This confidence should be cultivated from now on! There is also the weight factor. As mentioned above, overweight is not necessarily a symbol of obesity, and volume is not equal to weight! ! At first glance, there is a great contrast between a nobody like some bamboo poles and a plump woman who is full of meat. In fact, the weight difference is only one or two kilograms. This is the so-called body shape relationship.
Caution 5: Save some fat for yourself. People cannot be fat-free. Any action will burn body fat. If a person has no fat, he will lose his beauty. Especially women, don't blindly pursue the unscientific view that "thinness is beauty", and show a little sexiness appropriately, which will not only keep them healthy, but also get more attention from men! Besides, nobody wants to be hard, right?
Be careful to get 6: the problem of diet pills, don't trust diet pills too much, diet pills are not good! First, pulling, eating something similar to laxatives, saying it was detoxification, actually made you spend a day in the toilet, and after that, although you lost weight, it didn't take long to rebound. The second is dieting, so that you can only drink their products and listen to their opinions, so as to achieve the effect of losing weight. Actually, this is to make you eat less. So instead of believing in these diet pills that can't solve the problem by spending money and time, it is better to follow the most scientific and primitive methods to lose weight.
These are some of my weight loss experiences. I can't say that they are particularly effective, but they are absolutely genuine. I hope they can help you!
In addition, I also want to mention one thing: a really scary but extremely harmful diet. After getting up every morning, eat only things that don't contain calories, then stop eating, and drink water when you are hungry, so that you can live a day. . . This method can lose at least 5 pounds a week! If you come down in two months, you can generally lose at least 50 pounds, but your body may have collapsed. . . And even if you eat less, it will rebound in a short time. Do you want to do it yourself?