1, establish the belief that slimming will win.

On the issue of how to lose weight, Bob suggested that we should combine a reasonable diet with effective physical exercise, find out the reasons for overeating and find out the ways to promote our successful weight loss. "This change must be a heartfelt desire and request," he added. "Sometimes I may feel that my emotions have fallen to the bottom and I can't finish the task. At this time, what we have to do is to clear our minds and be mentally prepared for' I can overcome obstacles and succeed', otherwise no matter how hard we try, we will not be able to achieve results. Therefore, the first step to lose weight is to establish the confidence to win!

2. Don't complain about genes.

Some people really gain weight more easily than others, and even "drinking cold water will gain meat"! Yes, everyone has individual differences. But if someone says, "I can't lose weight because I was born with the obesity gene," Bob Harper tells us, "that's not the case. No matter what your genes are, you should make a reasonable exercise and diet plan. When diet and exercise are closely combined, any stubborn obesity gene will fail as long as it is combined for a long time. Because genes are not the key, it is most important to find a slimming program that suits you. "

3. Overcome laziness.

When you try to change, you need to be consistent with your body. Bob Harper often says to his students, "Well, you are overweight. But, you know, it's amazing that you are determined to lose weight! Accept the status quo, accept the present reality, drive away all negative emotions that hinder your progress, and don't always emphasize' I must lose weight! I have to do this! Damn, I haven't lost any weight today. I'm such a failure. Forget it. I can't take it anymore. It's no use. Lazy mentality will hinder your progress. In order to achieve your goal, you must act actively and believe that you can do it!

4, a comprehensive study of weight loss plan

Know yourself and yourself. The same is true for weight loss, and a comprehensive understanding of weight loss knowledge will be of great help to your practice. Bob suggested that we can get more knowledge about a reasonable and nutritious diet through some healthy websites or books. Adequate preparation can make the slimming process get twice the result with half the effort. Bob thinks that it may be a waste of time to go directly to the gym without fully understanding all the links of slimming, or worse, you may get injured because of improper exercise. You can try to attend a primary dieter training class, or ask a professional to help you find the main points of a comprehensive slimming plan. Of course, you can also watch some weight loss magazines or videos.

5. Record your diet honestly.

It is necessary to keep an honest and detailed diet record. It is necessary to carefully record what I eat, not just "I ate peanuts", but "how many peanuts I ate, when I ate them a day, and why I ate them". The purpose of recording these details is to make yourself responsible for the slimming plan, face it squarely, attach importance to it, and then help you find your own problems. By recording your diet, you can also find the fluctuation of your blood sugar index during the day. When you add up your diet for a day, you may find that your calorie intake actually exceeds 2500 calories! An honest record does not lie. Look at the actual data, and you will be more sure of the necessity of losing weight.

Step 6 find your own recipe

Some foods are obvious "bad guys": trans fats, processed foods, sugar, alcohol and so on, and we should try our best to avoid them. Of course, everyone's physique is different, and you can't agree with it just because it is a diet recommended by bestsellers. Some people will strictly control the intake of high-protein foods, which will inevitably make their slimming process full of challenges, while others can achieve their goals by simply eating some fruits, grains and beans.

Bob reminds everyone that you should ask yourself a few questions-do you feel stupid or slow when eating meat? Do you feel satisfied when eating fruit? ……

Sometimes, we take some detours when looking for the right food mix. Bob realized that this process is not only a process of exploring recipes, but also a process of interrogating human weaknesses: if you can't resist eating high-calorie foods such as fried foods, it will be difficult to lose weight. Choosing to eat cereal rich in protein has many benefits to your health, because protein will slow down the decomposition of carbohydrates in bread, and will not make people feel hungry because of the decrease of blood sugar. The reason for losing weight is often "always feeling hungry". Finding a recipe can not only make you get enough nutrition in a reasonable diet, but also won't feel hungry, which is a key step to lose weight successfully.

7. Don't starve yourself.

Dieting means eating less calories, but eating too little will not have a good effect. Bob's understanding of this is that eating too little is not conducive to losing weight. At the beginning of losing weight, controlling diet can really play a certain role, but over time, the body will be unable to support because of lack of energy, and the metabolism will become slow. Most importantly, it will bring great harm to the body. Bob suggested that female dieters should stay healthy, so the daily calorie intake should never be lower than 1200 calories. Only on this basis can we get enough energy and then get rid of excess weight smoothly.

8. An excuse to be lazy.

Bob suggested that dieters should make an attractive plan to ensure that they stick to it. If you love outdoor sports, you can try hiking, or go to parks, beaches, historical blocks and so on. Experience the beautiful feeling brought by the environment while exercising. Everyone needs to seriously think about what kind of person he is. Some people like to do things independently, so that they can achieve their goals. Some people like teamwork, the excitement brought by competition and the motivation given by people around them, so they can go to the gym, take part in some training, or participate in competitive sports such as tennis or volleyball. But if you are a good excuse to avoid responsibility, you can ask your friends for help and let them sign a contract with you, so that you will take responsibility for yourself for everyone's agreement.

9. Reasonable exercise is the weight of success.

What kind of exercise is reasonable? Bob provided us with the best fitness plan: combining jogging, climbing stairs, lifting weights and equipment training. Jogging and climbing stairs help to increase the number of heartbeats, while an accelerated heartbeat will accelerate fat burning. Weightlifting and resistance training in instrumental sports are helpful to shape and increase muscle groups. The more muscle mass, the faster metabolism, even at rest. Targeted and reasonable combination of different types of exercise can not only help us achieve the goal of losing weight smoothly, but also consolidate the results of losing weight more effectively.

10, pay attention to long-term changes.

Bob observed that some students would have anxiety symptoms during the process of losing weight. They would be dissatisfied with the coach and complain to him: Why did the coach forbid them to enjoy delicious food and let them do sports they didn't like, but these pains didn't bring any effect at all. Bob will let them learn to relax and tell them that the process of losing weight is not self-torture, but self-improvement. The purpose of recognizing these painful trainings is to get rid of your uncontrollable appetite and understand the different characteristics of food. In the face of students' unstable emotions, Bob will allow them to eat anything they like one day a week after they reach the goal of losing weight: popcorn and hamburgers. Losing weight and keeping it means a kind of balance, which tells us that losing weight is not to say that we can no longer enjoy life, but to establish a healthier and more reasonable attitude towards life.

1 1, stick to it.

The initial stage of losing weight may be very painful, so stick to it! The human body is a magical machine. It only takes two weeks to adapt itself, and even bad weather can't stop you. There are many people in "Super Weight Loss King" who don't believe they can stick to it at first, but as long as they stick to it, there will be amazing and obvious changes in a month! Bob said, "once a student called me excitedly and told me that I could touch my hips!" " "This is absolutely true, because as long as you insist, you will win!

12, not afraid of slowness, but afraid of standing and walking step by step.

Doing 20 minutes of exercise every day will not delay anything, but will help speed up metabolism. For example, go for a walk in a restaurant or supermarket at lunch time, take a walk or walk the dog after dinner, etc. Although these exercises may not look ordinary, they will increase our weight loss process. Therefore, we must first establish an important concept: motion. Bob is convinced of this. He said: "Some people always say that it is impossible to spare two hours a day (not a complete continuous time) for exercise, which is unrealistic. Is this an excuse for inaction? Start with small things, don't let them become a burden, small things will also play a great role. If we make a' grand plan' from the beginning, people will not be able to bear all kinds of pressure and even bring physical harm. Isn't this another reason for you to run away? "

13, there is no shortcut to lose weight.

Bob made it clear that any advertisement that promises you to slim your legs and waist for two minutes every day and make your rock-solid hips beautiful and stylish is deceptive and will only waste your money. Because, slimming will never happen overnight!

14, let the body change.

The human body is like an urchin, and it often needs some surprises, otherwise the smart body will soon be familiar with the established routine, so that the slimming plan will be secretly destroyed by it. Then, give the body some unexpected changes, and the effect will be unexpected. Bob gave us two examples of diet and fitness. First of all, we need to keep the fluctuation of food intake, so that the body can't understand the law. Bob's diet for female students varies around 400 calories. The specific method is: on the first day, let dieters eat food with 1700 calories; on the second day and the third day, it will be reduced to 1300 calories; on the next two days, it will be 1500 calories; and on the second day, it will be 1700 calories. The calories needed by the body have not decreased much, but fluctuated to a certain extent. This is playing games with the body.

Such games are also suitable for fitness. In the early stage of losing weight, accurate exercise plays a very good role, thus increasing the motivation to persist. However, after about 4 weeks, you need to change the exercise mode that your body has adapted to. You can do this: If you used to walk on the treadmill for 30 minutes every day, you can try to slow down and increase the inclination of the treadmill. If you use a stationary bicycle for fitness, you can change your bicycle from normal mode to mountaineering mode. Bob also asked the students to do the practice of lifting barbells, and later changed it to lifting barbells for 5 minutes, which shocked the students, because a small change made them feel very tired, and this kind of hard work meant that the body was accelerating the consumption of fat. Remember: if you give your body a change, it will give you a surprise in return.

15, forget your "elephant leg"

Pay more attention to the fitness exercise that you can do, and think less about some unsatisfactory place in your body. Bob always hears female students complain that "my legs are too thick" and "why are my hips so fleshy?" Bob told them that as long as you start exercising, everything is possible, and it is a good start to realize your own problems, but our focus should not always be on a certain part, but on how to lose weight healthily and effectively. When you find that your body has become firm and tight because of exercise, some parts of your body have been well improved, which will be transformed into your positive energy and motivation.

16, learn to press the "pause" button.

While changing eating habits, it is also necessary to change behavior patterns. When you feel the need to eat a milk ice cream to calm your unhappy mood, you need to press the "pause" button at this moment! Ask yourself before you act: am I really that hungry? Do I really want to eat ice cream that much? Why should I eat such high-calorie food? This "pause" button can help you calm down instead of acting on impulse. If you think about it carefully, you will find that this desire is not caused by hunger, so find another way to appease it. You can give up eating ice cream and reward yourself with a manicure, massage or a beautiful bubble bath. Doing something positive and healthy can not only make the weight loss plan fall short, but also make you more beautiful and positive.

17, don't be afraid of discontinuity.

If you feel heavy and sore in your legs, it means that you have exercised too much and need to have a rest. Relax, increase the calorie intake of 10%, and let the body function repair itself. Excessive exercise does harm to the body and may lead to unsustainable weight loss plans.

18, seeking professional help.

As a beginner to lose weight, it is difficult to get a personal trainer, because these people are often depressed, and the coach will doubt whether they have the motivation to stick to it, so the coach is more willing to train people with a certain foundation and perseverance to stick to it. Sometimes, you just need one or two courses to get on the right track. Call the fitness center and ask how their courses are set up, whether it is directional training for everyone or a unified training model. Besides, ask yourself whether you like your personal trainer, and whether this person can inspire you, influence you and make you want to get up at 6 o'clock every morning to see him. If you are considering joining a fitness club that can provide personal trainers, you can apply for a free personal trainer for one week before signing the contract and confirm whether the trainer is a qualified official trainer.

19, don't expect to keep slimming miracle.

Think back to the time when you started to lose weight: in the first two weeks, you insisted on dieting and exercising, and suddenly lost 15 Jin. Later, after working hard for a week, you lost one or two Jin. Everyone may reach a weight loss peak, and then even if they still try to diet and keep exercising, their weight will not change at all (metabolism has become relatively stable). In this case, we must maintain our inner strength and let ourselves spend this period calmly. The process of slimming is like this. Stick to it, the weight loss effect will appear again, and the weight will definitely continue to drop!

20. Don't be disturbed by the external environment.

Never expect yourself to have a standard star figure once you lose weight unless you are very lucky. Of course, don't blame yourself for not losing weight. You know, those stars with perfect figure are provided with all-round services by personal chefs and personal fitness instructors 24 hours a day, 6 days a week, and other problems are solved by plastic surgeons. A Zhang Mingxing photo is composed of great lighting, painting and image processing. A place like Hollywood is only a small part of the world, which is unrealistic for most people, so don't set the weight loss goal as "shining like a star".

It is not difficult to lose weight successfully. If you fully understand the concept of weight loss, master the knowledge of weight loss, reasonably match the diet and fitness methods, strengthen the psychological obstacles in the process of weight loss, and add the confidence of perseverance and victory, you will definitely have an ideal figure!