Source: Zhihu.

Girls who exercise for a long time mean that Copenhagen is very useful, really useful, but it needs to be adjusted appropriately.

Because I usually exercise, I just met a platform period, so I want to use Copenhagen to accelerate fat loss. During my stay in Copenhagen, I will take indoor cycling classes and yoga classes, run 5 kilometers every other day, and usually have to work, attend classes and all kinds of things. In the first five days, the speed of one kilogram per day dropped rapidly from 49.5 kilograms to 47 kilograms. I felt a little pimple, which was not good for my health, and I was really hungry in the afternoon, so I made appropriate adjustments to my diet.

Of course, don't worry, friends. I won't eat anything other than recipes. I just increased the prescribed amount in my diet, especially the intake of protein. For example, 200 grams of yogurt, I will drink 230 to 300 grams; There are one or two eggs, because they don't like yolk, so they will eat three proteins, or two proteins plus a whole egg; 200 grams of cheese, but I don't like it, so I only eat 50 grams of cheese and an extra protein; On the day of eating cod, I will eat two pieces of fish, grass carp and mandarin fish, steamed and completely oil-free. In fact, as long as it is marine fish, I think it is ok, the fat content is not very high, and the content of protein in mandarin fish, hairtail, gemstone fish and so on is very high; When I am hungry in the morning, I will eat two pieces of toast. Besides, I will add a lot of lettuce and sometimes eat half a cucumber to get full.

As a result, in the next 8 days, I lost 4 kilograms and successfully reduced it to 45 kilograms. I don't want to make myself thin and unhealthy, so I don't intend to continue to lose weight, so I will keep it. During almost every day's exercise, I don't feel flustered and weak, which may be related to my usual exercise. My physical fitness is better.

Maintenance stage: Because the Copenhagen experiment ended only one week ago, I feel that I am not qualified to say maintenance, so let's talk less. It's been a good week, and it's always 45 kg, with a difference of no more than 1 kg. As for how to raise it, I think there are several points to pay attention to:

1 Never go back to your previous eating habits, especially the intake of staple food.

I started to recover from breakfast, because I used to like to drink soybean milk and eat fermented eggs for breakfast, so I would eat soybean milk, fermented eggs and black coffee alternately, and I wouldn't eat bread when I ate fermented eggs, because there was rice and even carbohydrates in rice wine. Breakfast recovery is more scientific, because the metabolism is high in the morning, even if you eat more calories, you can consume it.

Because I didn't eat much for dinner before, I gave up eating meat at night after Copenhagen. I will still follow Copenhagen's collocation for lunch, mainly eating meat and vegetables, chicken+boiled vegetables, or fish+lettuce salad. Because red meat is high in calories and fat, I usually eat more white meat, and sometimes I eat two kinds of protein.

As for eating, an apple or a pear in the morning and yogurt in the afternoon, I usually drink plain yogurt, which is low in calories and sugar, and skim yogurt is better. Recently, I have been fascinated by brownies, partially skimmed yogurt, which is not bad.

You must pay attention to a light diet during the recovery period. I usually eat very lightly. My favorite foods are cold salad, salad, boiled vegetables, steamed vegetables, noodle soup, sandwiches and so on. I don't drink or eat fried chicken chops, so for me, the recovery period after Copenhagen is not so painful. Girls are greedy for snacks, so am I. The only way is to try not to buy them, and prepare more fruits and vegetables, beef jerky, hawthorn slices and laver, which are healthier.

I want to share some experiences in the implementation of the Copenhagen conference:

1 I can put sugar in my coffee for breakfast, but I never put sugar because I love American coffee. The advantage of this is that the intake of sugar is virtually reduced. Coffee recommends Galanz classic black coffee, as well as hanging ear coffee. Of course, partners who can buy coffee in the morning coffee shop are happier and can drink coffee with their hands. But I think try not to put sugar.

2 Bread I will choose the whole wheat bread with the lowest calorie in the supermarket. Generally, whole wheat or coarse grain bread will be healthier, and you can also secretly ingest some fiber and plant protein for yourself, which will not affect the weight loss effect.

I suggest eating steamed meat and cook the meat for lunch and dinner, while others are not recommended. The sauce beef sold in the supermarket is also ok. I also bought instant beef and mutton in Yuelongzhai. Just wash the soup with boiling water before eating. The calories are not high, only more than 500. But don't eat fried, fried, fried, stewed, stewed and other meat. Because in these cooking processes, calories will increase a lot, and salt intake will also increase, which is not conducive to fat loss. I usually exercise, in order to maintain muscle content, I will control the intake of salt, so I usually have to eat something light.

There are some things in the diet that people don't like to eat, but they can be replaced, but they must have similar calories. For example, I changed apples into papaya and orange juice into pear juice because there were no oranges at home that day. Carrots were once replaced by tomatoes, because I really don't like eating carrots raw. They have a strange taste. I will eat less cheese and one or two kinds of protein as a supplement, because cheese alone is really bad, bad, bad.

If I want to buy all the foods in the recipe, such as bread, cheese and beef, I will choose the one with the lowest calorie, especially cheese, which is about 1000. I bought mild cheese, the salty kind, mozzarella cheese. The calorie is only 378, which is not much lower in protein. In short, it is to minimize the intake of calories, sugar and salt.

Be sure to eat more vegetables, which is the only thing that is unlimited. Moreover, there are carbohydrates and a lot of fiber in vegetables. Eating less can help you avoid constipation, dredge your intestines and fill your stomach. Therefore, friends can appropriately add several kinds of raw Caicai, such as lettuce, cucumber, bitter chrysanthemum, tomato, green pepper, bitter gourd and so on, which can be eaten together. But lettuce salad doesn't have salad dressing. The recipe stipulates that olive oil and lemon juice can be used. I eat them directly, without anything, or drink vegetable juice.

This is what I should be careful about when I realize Copenhagen. In fact, in normal times, eating only carbohydrates and vegetables, or only meat and vegetables, and then paying attention to eating less oil, sugar and salt, and eating like this for a long time is definitely very good for keeping healthy and strengthening the body. The most taboo is to eat according to the recipe during the implementation process, and immediately return to the eating habits of rice cooking and hot pot barbecue as soon as it is over. Eating like this will definitely rebound, and the recovery will be carried out bit by bit. Let's just say so much.