My height is 170cm, and I used to keep a standard weight of 60kg. Of course, this is the number of spring, summer and autumn. If you don't pay attention in winter, your weight will soar to about 67/68kg. When people get fat, the most obvious thing is their faces. Everyone will say "Oh, you are fat" when they see you. It doesn't matter if you say it alone. Only when there were more people talking did I realize that this was a problem. (ps: At present, I am an authoritative fan, completely unaware of it. I think if there are many people talking about it, I must be fat. I act entirely on others' feedback. Seeing the contrast before and after losing weight, I realized how confident I was at that time. My face has become like this, ................................................................................................................................................... Then I will start my weight-loss plan and bring my weight back to the standard 60kg from the "warning" boundary in winter. Once the goal is achieved, losing weight has little to do with me. I will switch to the previous automatic mode and do whatever I want. For several years, I have been circling in this strange circle. If I get fat, I will lose it. If I get fatter, I will lose weight again and again. I thought I had been like this, and I couldn't break through the 60kg hurdle anyway, because that's it. Hearing all kinds of information from the outside world, elephant legs are hard to reduce, and they can't be reduced at all. So I also implanted such a "bacterial" cognition in my mind. I couldn't turn a blind eye until I saw my weight 140 kg on weighing scale last February. Up to now, I am surprised at 55kg (completely out of my expectation), which completely subverts my previous cognition. This is really a big gain. Recalling the process from repeated short-term weight loss in the past to weight loss in the past six months has changed my view on food, weight and the psychological role behind it. Now that I have developed healthy living habits, I will definitely not gain weight again and may continue to lose weight. Take some time to write these down and share them with you. I hope it works for you.
? You may have seen many articles about losing weight or videos of some successful people. Finally, you will find that the secret of their weight loss is simply four words: eat less and exercise more. Through my physical evidence, it is true, so I will talk about diet and exercise from the following two aspects. Maybe you will say that it's hard for you to eat less, because you still don't understand the The Secret Behind hidden in your huge appetite. When you know what the problem is, it is not difficult for you to lose weight.
? If you really want to start to lose weight seriously, you must pay attention to adjusting your diet structure, with less oil and salt, low fat and low carbon water, high protein and fiber, and keep seven or eight points full. You can choose to eat "cheat meals" one day a week (that is, those you really want to eat but can't eat because of weight loss). This is a general dietary principle.
Tell you how I cook three meals a day. You must have breakfast. No matter how busy you are, you must remember to have breakfast. You are not afraid to eat too much breakfast, because you have a day to digest it, and it is easy to get gallstones if you don't eat breakfast. Because 7-9 am is the time when the small intestine runs, at this time, the body will automatically secrete bile to help you digest food. If there is no food to combine with it at this time, stones will form after a long time. Breakfast should be as rich as possible. The ratio of staple food, vegetables and fruits should basically be kept at 3:2: 1. The amount of staple food for lunch and dinner should also be controlled. It is best not to eat staple food for dinner, and you can use fruits and vegetables instead. Of course, don't skip it. Since I lost weight, I found that dieting is the biggest lie and the most self-defeating. I have seldom eaten staple food since I lost weight. If I want to eat (such as noodles, jiaozi, rice, etc. ), I will eat at breakfast, and then eat a lot of vegetables at lunch to achieve a basic balance of nutrition throughout the day. At first, it was basically boiled, so I ate it with some seasoning. You may not be able to do this at first, but you can use less oil when cooking, and slowly achieve the effect of stir-frying without losing flavor. You can adjust slowly according to your own situation. I was not used to it at first, but I grew to like it after a long time. Because there is no heavy seasoning, you can taste the original flavor of the food, which is naturally sweet and mellow. Later, by coincidence, I joined a breakfast punching group and cooked a healthy breakfast by myself every day. When I saw all kinds of ingredients become a landscape in my own hands, I enjoyed it, ate happily and was of course healthier. Since I started to lose weight, I have cooked three meals a day by myself. I just need to bring my lunch to the company to heat it. Basically, I add a little staple food to dishes with different patterns every day (there is an app for cooking in the kitchen, which has various gourmet recipes). I eat some fruit, porridge or a piece of toast or vegetable salad in the evening. It is best not to eat staple food. Try to eat it at breakfast or lunch. I really can't help eating at night. ! ! One more thing, you must have a panoramic view of what you eat, that is, how much you want to eat, put it on a plate and visualize it. Otherwise, you may eat this for a while and then put something in your mouth, so you won't realize that you have eaten very little, or you may unconsciously eat a lot.
Perhaps the hardest thing to lose weight is to give up all kinds of delicious snacks, because I seldom eat snacks myself, so it is not difficult to do this. All kinds of tempting desserts, snacks and other foods with excellent taste can't be eaten outside. Do you suddenly feel that life is boring? Note that these things are edible, and the key is to control the amount. You can't eat it completely at first, and it's unnecessary. Just eat less than before. Because your pent-up desire will not disappear for a while, but will erupt more strongly later, then you will eat much more than for a while, and your body will be more likely to store it to form fat. Because you think in your heart that if I don't seize this opportunity to eat now, I won't be able to eat in the future. Maybe your body doesn't need that much, but you can't stop because of this hint in your heart. Then the body receives this signal and feels unsafe in the future, so it stores everything you eat without metabolism. This is to tell many people that I don't usually eat much, so why can't I lose weight? At this time, it is necessary to think about what you eat for to fill your emptiness or lack. If this is the reason, then you should be alert, because it will become body garbage and be stored. This is because the signals sent by your thoughts are received by your body, and your subconscious needs to store too much food you eat to cope with future food shortages and some uncertain and unpredictable situations. This is the psychological problem behind the appetite mentioned above. You can observe that people who don't eat much around but are not too thin are generally insecure. Knowing this, the next time you eat, you can analyze it and see what you eat for. If you want to enjoy delicious food, no problem. Enjoy it. If you want to fill the emptiness inside, you should pay attention. There is a popular saying on the Internet: "You are obviously hungry, but you keep filling your stomach.". Just like this.
I hope you don't think of the word "pain" when it comes to losing weight. In other words, you can lose weight happily, enjoy what you eat and get rid of that painful restriction. Don't set the tone as gray at the beginning, and regard losing weight as a very difficult and bitter process, so that you will feel very enjoyable and happy in the future, and make yourself feel that everything seems "abnormal".
I was too lazy to do morning exercises in high school. Somehow, I fell in love with running. From college to now, I have also kept the habit of jogging, with a long time in between. But if you want to run, you can start at any time, so exercise is just a matter of regaining and persisting for me. Because it's dark in winter, it's not safe to have fun at night, so I dance Duoyan Zheng at home. In spring, I will go to fun run after work, basically jog for 5 kilometers every day, and then go back to my room to do some abdominal muscles by myself. In summer, it was too hot to run after work, so I ran in the morning instead. Because of the tight working hours, I ran back and forth for half an hour and went home to stretch (my favorite thing is to stretch on the equipment in the park). Put a yoga mat at home at night and practice with keep software for ten minutes. Remind everyone here that you must stretch before and after running. I didn't pay attention to this before running. If I don't stretch, I'm easy to get hurt and my calf will get thicker.
? When someone mentions sports, they will say that I am lazy and don't want to move. First of all, please remove this belief. If you are lying on the sofa or sitting on a stool now, say to yourself, I am tired and bored, repeat it several times. See how your body feels. Is it as weak as you say? Then, I'll talk to you again. I am very excited. I am slow and full of energy. I'll repeat it a few times. Feel your body again, do you feel that the fatigue just now is gone or not so obvious? Does it feel amazing? That's what your subconscious does. Everything is my own creation. What do you think you are, your body will inevitably adjust to match you. Therefore, please get rid of the restrictive beliefs such as "I am not born for sports", "I don't like sports" and "I can't do it for sure" before exercising. In the process of exercise, connect with your body with your heart, feel your breath, feel every part of your body, and tell you if you are uncomfortable. Maybe you can't run that far at first, but it doesn't matter. You can take your time from 500m, 1000m, 1500m, 2000m, or you won't want to run. You can leave quickly. Badminton, table tennis, climbing stairs, skipping rope, etc. Can be your exercise method. What matters is what you do and do, not. As long as you start, you have a chance to make progress and change. If you stay where you are, you will never change, and God can't help you. As for sports, some people have just started swearing, and they may have a whim, saying whether I should sign up for a gym or buy a treadmill. My opinion: If the economic conditions are good, we can do it regardless of the cost. If you don't want to waste money, you should give up the idea first. Maybe after going to the gym a few times, there just happens to be a card, and the treadmill becomes just a decoration. Put on your sneakers and try to run in the park or somewhere around you where you can exercise. See if you can stick to it, stick to it for a while, and then think about your thoughts if you can.
? In fact, if you really want to do something, you can start anytime and anywhere, such as standing for half an hour after dinner, taking the stairs instead of taking the elevator to work, having a 20-jump before going to bed, and supporting the flat for 30 seconds. You really don't have to care about those forms. And what you like, you will definitely try to do it, instead of making excuses to shirk it. Finding a lot of reasons for what you want to do can only show that you don't really want to do it, otherwise you will find a way, not an excuse.
This is aimed at those who may appear in the process of losing weight, demanding perfection, everything must be within the plan, and asking themselves to do something that they can't do at the moment. What I want to say is "accept the unplanned situation", which is also an important part of my homework in the process of losing weight. Even if you eat too much or don't exercise occasionally, don't feel guilty, accept yourself, don't ask yourself to do it at once, and you can't do it. Give yourself a process of change and take your time. Self-blame and guilt will only lead you into a vicious circle and bring about a worse situation. Remember a word, the more you accept, the easier it is to come out and the longer it takes to resist.
Now, my diet is very healthy. I find that when you maintain a very healthy lifestyle, the demand for snacks that you used to think were delicious will decrease. Now I eat something I want occasionally, but it's not necessarily nutritious and healthy. When you want to eat, eat. Maybe it will bring some inspiration to your work, or make your mood better. It's strange that when I allow myself to do this, I don't eat much every time I eat my favorite snacks, just a little bit of mouth addiction. Maybe it's because my attitude towards food has changed. I don't just think it's just for me to eat. Every meal is a dialogue with food. When eating, you should connect with food with your heart. Eating is eating. Don't look at your cell phone or think about anything else. Experience the process from cutting teeth to chewing food (you will find that your body is the smartest, and you have told you how to eat. Our teeth are divided into four categories according to their functions. Incisor: Located in the front of the mouth, there are 8 incisors, left, right, upper and lower, whose main function is to cut off food, and they are single. Fangs, commonly known as canine teeth, are located at the corners of the mouth and have four teeth: left, right, upper and lower. Their main function is to pierce and tear food. The bicuspids, also known as premolars, are located in the left, right, upper and lower ***8, with cubic crowns and occlusal surfaces. Their main function is to help premolars tear food and help molars crush food. There are 12 molars behind bicuspids. Their main function is to grind food. Generally there are three maxillary molars and two mandibular molars. You see, our molars are mostly, so we should eat more vegetarian food. Animals have many fangs. Taste the taste of food carefully with taste buds. I think it can whiten your skin, fade spots and deliver surgery to every part of your body that needs improvement. Food is not only food, but also your friend. Every meal is also a process of dialogue with it, and every time there is a new perception.
? What you gain from losing weight is not the gratifying figures in weighing scale, but a healthy lifestyle, a serious attitude towards life and a good mental outlook. You will find that things you can't do before can be done now, and you will want to try more possibilities, get in touch with other things you wanted to do before but thought you couldn't do, and open more windows for your life.
? The above is just my personal feeling, for reference only. There is no completely applicable method, and everyone can find a suitable method according to their own physical changes. Anyway, I wish you and I a healthy body!