In addition, there is no comparison chart in this article, because I didn't expect to lose weight so successfully at first, and I didn't want to write this slimming sticker, so I didn't take pictures when I lost weight. The clothes I used to wear are more suitable for my body shape, and the contrast is not so obvious. I will explain them in words, and they are all true.
Let's talk about the weight loss results first. It lasted for five months from last year's 10 (interrupted for a month in February last year because of the exam), and the weight loss 10kg was from 58kg to 48kg, the hip circumference was from 100cm to 85cm now, the thigh circumference was from 62cm to 49cm now, and the calf circumference was from 36cm now.
My height is 65438+65cm. Even when my weight reached 58kg last June, 1 1, many people still thought I didn't look fat. I'm less than 1.6 meters, nearly 120kg. It sounds fat, but I'm really not fat visually. I analyzed the reasons. First of all, my face is fat. Usually wear the right coat and skirt, and you can't see your fattest hips and legs at all.
Let's talk about hip and leg problems first. I lose weight not because of obesity, but because my hips and legs are thick and the proportion is very uncoordinated. You may not believe it. I am158cm; I am tall, and my college weight has always been 5 1-53kg. My hip circumference is 96 cm and my thigh circumference is 58 cm. The heaviest weight (last year 165438+ 10 month) was 58kg, while the hip circumference 100cm and the thigh circumference were 62cm (yes, when my proportion was most incongruous, the leg circumference was similar to the waist circumference). To tell the truth, I have never met anyone who is more incongruous with my height.
I discovered the fact that my hips and legs were thick from junior high school, but it was not so obvious at that time, and because I wore school uniforms every day, I still had suitable pants to wear. I practiced sprint and long jump for three years in junior high school physical education entrance exam. Because my legs are developed, I don't think there is anything wrong with thick legs. But after practicing for three years, I suddenly found out in high school that I had to order a bigger school uniform to ensure pants. College is even more ridiculous. Physical stores can't buy normal pants, so they have to buy extra-large ones and come back to the tailor to change their waistlines. Even if I buy leggings, it will be very inappropriate because of the uncoordinated waist, hips and legs ... and I generally don't like to wear skirts (except in summer), especially in autumn and winter, the way I wear leggings makes me feel very wordy and dislike it.
Since high school, I have had the idea of stovepipe, and I must change the problem of my thick hips and legs. I tried countless methods, but all ended in vain, because the method was wrong and I didn't stick to it (some methods I think are not suitable are mentioned in Chapter 7).
Let me talk about the specific performance of my thick hips and legs first. You can also judge whether you are similar to yourself. If not, maybe my method may not be suitable for you. It is normal from the calf to ten centimeters above the knee. Ten centimeters above the knee, the waist circumference increases sharply, and the front side of the thigh protrudes obviously (which may be related to walking posture's incorrect standing posture). My thighs are very tight when I stand, and there are no obvious lines when I sit, but I am two or three centimeters taller than ordinary people when I sit. ?
In short, my goal of losing weight is coordination. Imagine buying a pair of trousers with a waist of X or S and a leg circumference of XXL or XXXL. All jeans need to be bought back for modification. All sweatpants should be one or even two yards bigger. The upper body should fit the coat, and the hem should be stuck in the hip and leg position ...)
Since you want to lose weight, you need to give yourself a clear position first. It is meaningless to lose weight blindly without congenital conditions. I read a lot of slimming stickers and consulted some coaches. Finally, I found that my body shape should be pear-shaped, and it is outrageous pear-shaped. Plus my pelvis leans forward, which is a fake hip breadth, so my legs are thick and not straight.
In addition, from my own aesthetic point of view, I don't think vest line, S-shaped figure or chopsticks legs is the standard of ideal figure. I hope I can be symmetrical and straight as a whole, and the most important thing is to wear most pants.
So my goal of losing weight is to change from an outrageous pear shape to a small pear shape, and at the same time correct hunchback and leg deformity.
Set a goal in advance, and then be sure to be concrete and operational, otherwise it will not be implemented for a day, or it will be easy to give up halfway.
Now that I have determined that the goal of losing weight is mainly to thin buttocks and legs and correct posture, that is, to minimize the fat in buttocks and legs, the king of fat reduction is aerobic exercise to sweat and accelerate metabolism. Although I have failed to lose weight before, I have an obvious feeling that no matter how I exercise, my legs never sweat, and I always feel that it may be difficult to burn fat without sweating, so this time I thought for a long time about how to make my legs sweat. In addition, I also thought that the duration of aerobic exercise may also have a great effect on burning fat, so my aerobic exercise duration is basically kept at 30-60 minutes.
Secondly, the main problem of my legs is that they are thick and very tight, so how to make them soft and lose fat better is also a problem I have to consider.
Thirdly, although I decided to lose weight from the end of June of 10, I was preparing for the exams in February of 10 and February of 12, so I couldn't devote myself to losing weight (and I stopped for the exam in February of 12), so my weight loss process was divided into two parts. The content of weight loss in the two stages is different.
I have failed to lose weight many times before, or lost my legs, all because I didn't persist for a month. So at the beginning of this weight loss, I told myself that even if it was just for exercise, I must stick to it and stick to it for a month to see the effect.
Losing weight requires exercise and diet control. However, I didn't control the normal three-meal diet at any stage of losing weight. I just gave up snacks. I used to like puffed food, especially large potato chips. I even ate until I went to sleep after dinner ... after I decided to lose weight, I almost gave up snacks (potato chips, shrimp strips, cotton candy, etc. ) And I only ate fruit, and, by the way, chocolate. I also like chocolate very much, but I don't eat much, so I didn't deliberately.
Suitable sneakers and sportswear are necessary, so I won't go into details. I want to be clear, as I said before, fat loss is mainly in the buttocks and legs, so how to make the legs sweat and burn fat is my focus. I considered many methods and finally bought sweaty pants. I feel that this principle is equivalent to wrapping plastic wrap to exercise.
It's hard to say where the exact starting point of this weight loss is. I officially decided to start losing weight in the middle of June last year from May 438+10, but before that, I had been exercising (pictured). I saw this yoga movement in a post the other day, which is very useful for stretching the front thigh muscles. Stick to it for five minutes every day since last year's Spring Festival. As it turns out, I think this action is very useful for stretching the front thigh muscles. Before I officially started to lose weight, my thighs were not as tight as before. I think this contributed to my success in losing weight to some extent. I still insist on it now, and I feel very good. Friends like me who have tight front thighs can try it. At first, they may not come down. Take your time. It took me a week to fully practice.
? Well, it's finally time to talk about losing weight.
At this stage, my weight loss is mainly to control my weight from rising (165438+58kg in mid-October). Because I sit and study every day, I am afraid that my legs will continue to get thicker, so it is better to have an exercise time every day to lose weight at this stage.
As mentioned earlier, aerobic exercise can reduce fat, and this aerobic exercise must be kept for more than 30 minutes. Too long exercise wastes my study time, so I insist on jogging outdoors for 40 minutes every day, regardless of speed, but I must reach this length. Stretch for 20 minutes after running. As for stretching, I basically stretch wherever I feel tight, mainly the front thigh and calf. I like leg press in ballet very much, which not only exercises flexibility but also stretches, so I won't go into details here, as long as I can relax my muscles.
The first stage is mainly normal jogging and stretching, without doing other sports. After more than a month, I lost nearly 4kg and weighed 54+kg. There are some changes in my leg, which may be 65,438+0,2 cm, but it is basically not obvious.
At the end of June, 1 1, it was very cold outside and the exam was tense. More importantly, I found that my knee began to hurt and I was in a bad state, so I stopped exercising in February.
After the exam, losing weight has become the number one problem, because in the first stage, after jogging for one and a half months, my legs didn't become thinner obviously, and I still didn't really burn fat. So in the second stage, I bought sweatpants and strengthened the duration from 40 minutes to 60 minutes. Because jogging hurts my knee, I changed from jogging to going to the gym to step on the elliptical machine.
In addition, regarding the problem of incorrect leg shape, I searched in Weibo for some correction methods, and practiced 1 0 minutes every day from1month, and now the effect is obvious. You can find specific methods by searching for pelvic bone anteversion and fake hip breadth, so I won't talk about it here.
Maybe I really made up my mind to stovepipe this time. Maybe I did a lot of exercise this time, and the method is basically right. In January, I insisted on going to the gym every other day, and the elliptical machine stretched for one hour in 20 minutes. By the end of 1 month, my weight was 52+kg, my leg circumference decreased from 60cm to about 57cm, and my hip circumference also decreased by 4 or 5cm.
Continue to go to the gym after the Chinese New Year in February. I thought I would get fat during the New Year, but instead of losing weight after the New Year, I gained 52 pounds, and my hips and legs didn't change much.
In pursuit of victory, I strengthened my strength again in February, wearing sweaty pants and stepping on the elliptical machine. The resistance changed from 1 to 2, the duration increased by 15 minutes, and the stretching remained unchanged. By the end of February, the weight dropped to 50+kg, the leg circumference was about 53cm and the hip circumference was 90cm.
I still exercised like this until mid-March, but the effect was not obvious. I think this may be a platform for me to lose weight. I still practice like this, and I haven't changed any strategy. Another week passed, and one day I weighed myself and found that I was less than 100 kg. I think the platform period has passed.
So until now, the combination of stepping on the elliptical machine and stretching has achieved obvious results. Now I weigh 48kg, with a hip circumference of 85cm and a leg circumference of 49cm. To my surprise, I heard from the gym coach that stepping on the elliptical machine would probably thicken my calf. Maybe it's because I wore sweaty pants and stretched them in place, and my calf actually lost 3 or 4 centimeters.
To sum up my weight loss, the normal diet is not deliberately controlled, as before. The important reasons for losing weight are a lot of exercise, sweating and burning fat. To tell you the truth, I stepped on sports shoes on the elliptical machine for two months. .......
I am satisfied with my present weight and waistline. If there is anything unsatisfactory, I hope my leg circumference is thinner. Therefore, reducing fat is not my next goal. My ultimate goal of losing weight is to be symmetrical and straight. In fact, after nearly half a year's exercise, my overall state is very good, because I often go to the gym and have met many friends who have lost weight and gained muscle together. The coach probably saw that I was so persistent that he took me to do strength exercises without a personal trainer. I feel very happy ~
The problem of pear shape is that his hips and legs become thick because of fat accumulation and edema. Stretching his thighs in various ways is definitely a good way. You don't have to find all the time, but you can use all kinds of piecemeal time to stretch. But we must stick to it. We can't fish for three days and dry the net for two days.
The function of aerobic exercise is to reduce fat. If it is pear-shaped, you can exercise by jogging, elliptical machine, swimming and other aerobic ways according to your own situation. It should be noted that it usually takes more than half an hour to start burning fat, so the duration must be controlled. If your weight is already very thin, don't think about slimming your hips and legs by reducing fat. The effect is not great. You should mainly correct your standing posture and sitting posture.
Generally, pear shape has pelvic forward tilt and false hip breadth. Correcting these two wrong postures is very useful for stovepipe.
I won't go into details. I also learned some methods from Weibo. I have been doing it every day since June 5438+ 10, and now it has some effects. The most intuitive change is that the legs look longer.
Try not to sit when you can, especially after meals. Now I always stand for half an hour after dinner or go out for a walk.
Many girls do squats blindly in order to practice ass-lifting. You should know that squat hips are at the expense of increasing thigh circumference, especially in the case of blind training and not knowing how to exert strength. I tried this exercise once. It should be that the strength is wrong and the leg circumference is getting thicker.
? In junior high school, in order to train the explosive power of leg muscles, I jumped 500 times a day ... forget it, I really don't want to talk about this sport. I think it is absolutely necessary to avoid pear shape.
The reason is the same as skipping rope.
? In short, the biggest problem of pear shape is disharmony, that is, when choosing sports, try to choose sports that don't make hips and legs developed. If the hips and legs are fat, reduce fat. If it is leg-shaped, pay attention to shaping.
To tell the truth, I can't lose weight too quickly. It may be that I have experienced many weight loss failures before, and my mentality has gradually changed. Take your time, nothing will happen in a day, but after a long time, you will always see the effect.
All weight loss comes down to six words, "Shut up and take your legs". If there is anything important, it is persistence and persistence. When you see that you have changed a little, you will be in a good mood and you will be more motivated to lose weight. No one can refuse to be a better self. When you have a habit, fitness will become addictive.
In addition, it is meaningless to talk about losing weight. Being thin and weak is against the purpose of fitness. The purpose of losing weight and fitness is to make the whole person form good living habits, improve temperament and be more energetic. This is a long process.
Everyone's physical condition is different, and the situation is different. The above is my experience of losing weight. If I want to learn from it, I will analyze it according to my personal situation.
Everything else is a cliche, so I won't go into details.
I hope you can also have your ideal self!
Off-topic: I didn't want to post this experience, because I really feel that although losing weight varies from person to person, the only shortcut is to stick to it. But I usually communicate with friends and understand pear-shaped troubles. I'd better send it out. You see, such an outrageous pear shape can lose weight, of course ~