The core of calories is to lose weight, which is almost one of the hottest topics in today's society. However, speaking of which, too many people are full of bitterness. For example, you might say, "I finally lost a few pounds and want to celebrate." I accidentally didn't shut up, ate a lot of sweets and gained more than ten kilograms! " "I get up early and get greedy every day. I am very stressed and tired at work. Why do I gain weight instead? " "I set a 30-day weight loss plan, but after more than 20 days, I lost a little weight. I can't keep going. " "I gained a lot of weight after giving birth to a child. I want to lose weight but I'm afraid it will affect my breast milk. How can I lose weight without affecting my body? "
If you are still worried about the problem, take a look at this book "Recording Weight Loss: Quitting the Fat Habit", which is at the forefront of weight loss books all the year round and is popular in Asia. Because the author is Asian, the experience in the book is more suitable for us Asians than the weight loss books in Europe and America.
Let's meet the author first. The author of this book "Record Weight Loss" is the vegetable rice in Shimashima. Because I lost 40 pounds in one breath after giving birth to a child, it has become a myth in the Japanese weight loss community. She lost weight so successfully that it didn't affect her health, so she later published her own weight loss book and gained the attention of 220,000 fans on Instagram.
Island Caifan currently weighs 46 kilograms, but can you imagine that two years ago, her weight was as high as 66 kilograms! She was once very inferior. Like most of us, she has experienced all the popular methods and products to lose weight, such as dieting, taking diet pills, eating diet replacement, going to SPA, doing aerobic exercise and practicing yoga. But she always loses weight and bounces back, and then loses weight and bounces back, which makes her physically and mentally exhausted and falls into an infinite cycle. Until her child was born, she began to teach herself food and nutrition for the sake of the child. In this process, she realized how wrong her previous method of losing weight was, so she began to try a healthy diet and exercise, and lost a full 40 pounds. After losing weight successfully, she looked as if she was going to die. She is slim and looks good in anything!
So what's the difference between the colorful sails on this island to lose weight?
Back to this question, we must first understand why you are fat! Shimashima Caifan thinks that getting fat is caused by your various habits, so she lists dozens of habits that will lead to getting fat in the book "Recording Weight Loss". Get rid of these habits and you can lose weight successfully.
Hearing this, you may worry that you can't remember so many habits. Don't worry, although dozens of habits are listed in the book, I will help you classify them into three categories, namely psychological habits, eating habits and living habits. As long as you quit these three habits, you will be thin and will not rebound! Are you very tempted?
Next, I will teach you how to quit these three habits in three parts.
The first is psychological habits. The book "Record Weight Loss" lists ten psychological habits that are not conducive to weight loss, and three of them need our attention.
First, procrastination. Why don't you want to do anything about procrastination? Put it off today and tomorrow the day after tomorrow. For example, I often say that I will start to lose weight tomorrow and come back tomorrow. So much tomorrow, the action of losing weight will always be in the future.
So what should we do? Shimashima Caifan tells us the solution to procrastination in the book "Recording Weight Loss": The fundamental reason is that there is no motivation, so find yourself some motivation-imagine what you will look like after losing weight successfully, and you will be motivated! Maybe you'll say I can't imagine. This problem is easy to solve. You can take a photo of yourself first, and then try to slim down the photo of yourself wearing underwear with Meitu software until you are satisfied. At this time, looking at your slim figure, I'm sure you will involuntarily think: if only I could really become like this! Then, face your beautiful picture quickly and set a goal for yourself. Don't wait until tomorrow, act now!
Second, there is no correct goal. I'm just saying, set yourself a goal and put it into action. It must be emphasized again here that it is very important to have goals! Many people fail to lose weight because they have no goal blindly or have no correct goal. If you want to succeed in anything, you must have a goal first, and so must losing weight. But, next, I must remind you that you can't take the goal for granted. For example, you said that I set myself a goal to lose 30 pounds in 50 days. Then I want to point out directly that this goal is not correct at all.
In fact, no matter what you do, if the goal you set is correct and reasonable, it will promote you to stick to your actions and eventually succeed. On the other hand, if the goal you set is too whimsical, it is likely to make your action fall by the wayside. Because it was impossible, I was hit hard and gave up.
For example, on the African prairie, there is a large herbivore called wildebeest, which is the favorite hunting object of the lion, the king of the prairie. Every little lion will make a mistake when he learns to hunt for the first time when he grows up-that is, when facing a large group of wildebeests, his eyes are fixed on the fattest and strongest wildebeest. This is also easy to understand. When you are hungry, if there is only one wildebeest, you have no choice. You should catch both big and small, but if there are a group of wildebeests, you should catch the big one! There is too much meat, so you can have a good meal if you catch it! However, the ideal is full, but the reality is a bit skinny, because tall adult wildebeests are usually the strongest and fiercest members of wildebeests. They can grow up successfully and naturally have rich experience in lion fighting. Therefore, in the process of chasing them, lions are not only difficult to catch them, but also often injured by their horns or hooves.
Therefore, after many failures, the lions slowly learned their lesson and realized that their chosen goal was incorrect. If they don't correct their mistakes, they will only face blows and failures. At this time, the lions will change their goals and catch wildebeests that are weaker and easier to catch.
So, what kind of goal is correct and reasonable?
The book "Record Weight Loss" gives everyone a standard. Simply put, it is easy to achieve in a certain period of time, even a correct and reasonable goal. Scientific research shows that if people can constantly compare their actions with their goals when doing something, and then clearly know their distance from the goals, it is easy to persist in winning.
This research achievement has been verified by the famous Japanese marathon runner Yamada Benichi. 1984, the international marathon invitational tournament was held in Tokyo, Japan. At that time, the little-known Ibn Yamada unexpectedly won the world championship. Two years later, Yamada Ben won the world championship again and again. People have always been curious about the secret of his victory. /kloc-0 0 years later, he published his autobiography. It turned out that before each competition, he had to carefully survey the competition route and draw more eye-catching signs, such as the first sign is a bank, the second sign is a big tree, and the third sign is an apartment ... Then he remembered all these signs in his mind. After the start of the official race, he quickly rushed to the first goal, rushed to the second goal in the same way after reaching the first goal, and rushed to the third goal in the same way after reaching the second goal ... The whole course of 42 195 meters was broken down into several small goals by him, and it was relatively easy to run. Yamada said that he didn't do it. At first, he immediately set his goal at the finish line. As a result, he only ran a third of the distance, and he felt exhausted and couldn't keep going, because he thought he was too tired to run more than ten kilometers. What can he do with the remaining half of the journey?
So, losing weight is the same. You can't set the goal of losing 30 pounds in 50 days, but set the goal of losing 3 pounds every month in 10, and finally achieve the goal of losing 30 pounds, that is to say, you can't rush for success. In "Recording Weight Loss", Shimashima Caifan told everyone that she lost weight like this. She didn't lose 40 kilograms in a month or two, but gradually lost weight at a rate of 2 to 4 kilograms a month. It's really slow She used 15 months, that is, one year and three months, and lost 40 kilograms.
This is also based on science. According to the book "Record Weight Loss", the maximum weight a person can lose in a month is 5% of his current weight. If you exceed this value, you should pay attention! Yes, this is not the time to make you feel complacent, because if you lose more than 5% of your weight, your body will feel threatened, and then in order to maintain its own function, your body will automatically adjust to the mode of storing energy. The consequence is that you may gain weight next month, so be sure to remember! Set this goal, and then check it yourself at the end of each month. As long as you lose 3 pounds, you win! If you win, you will naturally have a sense of satisfaction and accomplishment, and you will start next month's action in high spirits.
The third psychological habit that is not conducive to weight loss is too many excuses. One of the difficulties in losing weight is that you can always find various reasons for not taking action. This is not the same as procrastination. This is because I have a headache at the thought of losing weight, because there are many obstacles. In this regard, the book "Record Weight Loss" seriously pointed out that all difficulties are actually excuses.
For example, if you say you are forgetful, you can post a reminder in a conspicuous place at home, or set a ringtone in your mobile phone memo to remind yourself.
It doesn't matter if you say that you are financially nervous and really can't afford to go to the gym to get a card. You don't have to go to the gym to exercise. You can do exercises at home, such as squatting, climbing stairs, or searching for yoga videos online, and just follow them.
You said that with children, you are so busy every day that you really can't find time to exercise. When the child is playing outside, can you stop sitting and watching and move with him? This can not only promote parent-child relationship, but also exercise and save money. How to kill three birds with one stone!
The above is the first part. In this part, we talked about procrastination. We need beautiful pictures to motivate ourselves and stop procrastination. We talked about setting the right goal, and it is easy for you to give up early if the goal is not suitable; We also talked about the problem of too many excuses. In fact, all the reasons are excuses and there are solutions.
Next, let's look at the eating habits that lead to obesity. The book "Record Weight Loss" lists 25 eating habits that lead to obesity, and we need to pay attention to the following three.
The first kind, like heavy taste, eat more and eat faster. Some people like to eat heavy food, such as spicy food, which makes us very easy to get fat. Why? Here I have to mention a word that I often encounter in my daily life-eating. Strong food can make people unconsciously eat a lot more. In addition, we are all raised by the education of "who knows that every meal is hard", and it is too wasteful to see leftovers! So we were obviously full, just to avoid waste, we took the "CD action" and ate all the rest of the food, and as a result, we accidentally ingested excess calories.
So what should we do? "Record Weight Loss" tells us that when you cook or order your own food, carefully evaluate your own needs, cook as much or order as much as you need, and then remind yourself when you start eating, don't directly extend your chopsticks to your favorite food, but start with vegetables that are not strong in flavor, or drink a bowl of light soup first. There is a proverb in Guangdong: "Drinking soup before meals is slim and healthy." So starting today, adjust the order of eating.
In addition, the speed of eating should also be reduced. You can pay attention to observe, when eating with everyone, do you eat faster than your colleagues and friends around you? Eating too fast, food is not fully chewed in the mouth, which will affect metabolism and make people fat. So when eating, you can pay attention to other people's eating speed, and then try to slow down your own eating speed. There is a standard for reference, that is, it is enough to make food as soft and digestible as baby complementary food. It takes about 30 to 50 times to chew. By the way, I can't chew it that many times every time, but there's nothing wrong with chewing it a few times.
Second, I like cold drinks and sweets. Cold drinks and sweets are very attractive to most women, and it is difficult for many men to refuse. However, the book "Record Weight Loss" solemnly emphasizes that no matter what season, it is best for girls not to eat cold things, and then try to drink warm water. Remember, drink water and don't drink sports drinks with sugar or cream.
There is a hit drama called "You know, it should be green, fat, red and thin". I don't know if you have seen it. In the play, Zhao plays Sheng, who asked DOG, the personal maid, to prepare a glass of ice wine for her one night, saying that it was boring to drink ice wine in cold weather. As a result, He from a medical family criticized her the next day and told her not to drink cold wine. This is not only from the perspective of weight loss, but more importantly from the perspective of health, because Chinese medicine says "cold is coagulation." Think about it, when the weather is cold, is it that if you wear less clothes, your body will unconsciously contract? Similarly, the uterus contracts when it is cold. Once the uterus contracts, it will directly affect menstruation. If menstruation cannot be completely discharged smoothly, it will stay in the body again and again. In the long run, it will do considerable harm to the body.
From the perspective of losing weight, the same is true. When the body is cold, it will lead to problems such as fat accumulation, edema and decreased metabolic capacity. Drinking warm water to warm internal organs can promote internal circulation and beautify the face. Therefore, whether it is winter or summer, you should drink more warm water. Yes, you heard me right. Summer is the same. If you find it unacceptable to drink hot water in summer, drink warm water instead of ice water. At the same time, be careful not to wait for thirst every time, and replenish water every once in a while.
Then talk about sweets. It should be said that it is a girl's nature to like sweets! Cake, milk tea, chocolate, ice cream etc. Are girls' favorite! Many girls know that eating sweets will make them fat, so they usually try to control it and only eat it under special circumstances. What are these special circumstances?
I'm under too much pressure these days. To relieve the pressure, eat! I'm glad this project ended today! To celebrate, eat! It's so hot these days that I can't stand it. To cool down, eat! In short, in order to eat sweets, girls' wisdom can be tapped infinitely, and the more reasons, the better.
In order to solve this headache, Shimashima Caifanli summed up two methods in "Recording Weight Loss" and shared them with you now:
The first way is to decompress in other ways. If you feel too stressed, don't use dessert to relieve stress. Instead, for example, you can hang some relaxing ornaments in your room, or raise some green plants, or make a beautiful mask, or take a bath. Note that it is a bath, not a shower. You can add some essential oil or bath salt to the water when soaking.
Besides taking a bath instead of dessert to relieve stress, there is another advantage. As we said just now, if the body feels cold, it is easy to get fat, and bathing is especially beneficial to the warmth of the body from the inside out, so that it will not be bloated and obese.
At the same time, we also mentioned a problem earlier. Some girls say that they work hard and are under great pressure. They get up early and get greedy every day. How can they gain weight? Let me answer now. This is because once people lack sleep and feel tired, they will crave sweets. Everyone knows that sleeping helps to relieve fatigue. In fact, bathing also helps to relieve fatigue. Bathing can also be combined with massage, which makes it easier to completely eliminate fatigue.
Yi Nengjing likes bathing very much. Yi Nengjing is not a peerless beauty in the film and television circle, but Yi Nengjing is famous for her care in beauty maintenance. She once said that after coming home from work every day, she likes to take a good bath to completely relax herself and then go to bed.
The second way, if you really want to eat, choose high quality and expensive. Good and expensive food has two advantages. First, buy less if it is expensive. Second, high-quality food is easier to satisfy your appetite. In the "record weight loss", there are also some substitutes for you, such as replacing dessert with fruits and nuts. You can choose grapefruit, kiwi, pitaya, blueberry and other fruits. When you want to drink sweet drinks, for example, whenever you want to drink sweet milk coffee, use sugar-free but delicious tea such as vanilla tea and red bean tea instead. In this book "Recording Weight Loss", Shimashima Caifan frequently mentioned her diet drink, a kind of vanilla tea, and even made me wonder if she sold vanilla tea. Of course, this is just a joke. You can try this substitute.
The third bad eating habit is to eat white food frequently. Why does such food make people fat? This is because most foods, such as sugar, bread, rice and noodles, have high calories. How to solve this problem? A very effective secret recipe-eating brown rice and changing the staple food into brown rice-is mentioned in Record Weight Loss. Brown rice is definitely a good friend to lose weight. Not as soft as rice noodles, but very chewy, so even if you eat only a little, you will feel full.
Mabel Yuan has personally confirmed this. When she first made her debut, continuous shooting made several TV dramas, which were ridiculed by netizens. At one time, it was a situation of "everyone shouting". However, since she was exposed to the vest line, her personal image has turned sharply and she has become an inspirational model. And her success in losing weight is mainly attributed to exercise and brown rice. If you look at her diet during her weight loss, you will find that she eats brown rice every day. In her view, brown rice has too many advantages, such as nutrition, low carbon and nourishing the stomach.
Coincidentally, let's look at 46-year-old Sammi Cheng. She is so slim that she can't tell her age at all. The more she lives, the more like a girl. One reason is that she often eats brown rice. So, feel free to use brown rice instead of staple food!
The above is the second part. This part talks about three eating habits that lead to obesity: first, we like to emphasize taste and eat more quickly. We teach everyone to drink soup first, eat lightly and chew more. Secondly, we like to eat cold drinks and sweets. We encourage everyone to drink warm water instead of cold food, relieve stress by taking a bath, and replace sweets with high-quality and expensive food. Finally, white food is often used. Here is a secret that can be solved, which is to replace the staple food with brown rice.
Finally, talk about lifestyle habits that are not conducive to weight loss. There are 1 1 habits that are not conducive to weight loss in the book "Record Weight Loss". We only need to pay attention to two aspects to get rid of those cliches.
The first aspect is whether the clothes are suitable. There are two levels here: whether the underwear is too tight and whether the coat is too loose.
Let's talk about underwear first. When the author of "Record Weight Loss" was a beautician, she met many girls, and there were heavy dents on the edge of underwear, indicating that underwear was tight. Wearing this kind of underwear will hinder blood flow and lymphatic circulation, making the body cold and swollen. We have repeatedly said that cold can lead to weight gain, so I suggest you try to choose loose underwear that won't oppress your body.
Then let's talk about coats. Maybe you will think that you just said not to wear too tight underwear. It is contradictory to say that always wearing loose clothes is not conducive to losing weight. Actually, it's not. It is not recommended to wear loose clothes, because it will make you lose your vigilance and you will not know when you gain weight. So try to choose your own clothes when buying clothes, which is equivalent to reminding yourself to lose weight at all times in disguise.
Remember Scarlett in Gone with the Wind? In order to make her wear beautiful clothes, the nanny tried her best to help her gird her waist, which made her almost breathless. She worked hard enough for beauty. Besides her, Ruth in Titanic has not escaped this robbery.
Of course, we don't mean to make you as grandiose as they are, and try your best to stuff yourself into beautiful clothes, but don't indulge yourself too much. In addition, in addition to slim clothes, you can also choose your favorite style. For example, you like a pair of jeans, but they are three sizes smaller than your current size. You can also buy it first and then try to put it on, so that you will have motivation.
The second aspect is whether walking is enough. Shimashima Caifanli clearly pointed out in "Record Weight Loss" that one of the reasons for her success in losing weight is walking, which is the most convenient way to exercise. Because the child goes out to bask in the sun every day, she puts the child in the stroller, pushes it out to bask in the sun, and then walks by, which means she doesn't put the child in a quiet place, but sits next to it. When she goes out without children, she tries to walk instead of driving. If the distance is far, she will choose to take the bus.
After the holiday, Caifan on the island will not stay at home, but consider where to go for a walk. She will look for parks, museums or zoos. It doesn't matter if you are really not interested in these places. For girls, there is another choice, that is, shopping! Go shopping when you have time, especially to find some clothes that you can wear after you lose weight, to increase the fun of losing weight and help you stick to it.
In fact, this method has also been used in Yang Mi. Although Yang Mi got married very early and gave birth to Noemie, her figure is still first-class. It is not contradictory to play a girl in various TV dramas. This is because her biggest hobby is walking. Her principle is to walk every day and try not to take the elevator if she can climb the stairs. She also recommended this slimming method to her fans. So, please learn from them and walk more!
These are the lifestyle habits that we are talking about that are not conducive to losing weight. In this part, we only need to remember two points. One is that clothes should be appropriate, underwear should not be too tight, and coats should not be too loose. The other is to walk more and leave if you can. Grasping these two points can greatly improve living habits.
Hearing this, the essence of the book "Record Weight Loss" has been finished for you. You may feel that you can't remember anything after listening too much, especially this aspect and that aspect. It doesn't matter. Let me summarize these essences for you in a few words. You just have to follow them.
First of all, we understand that losing weight always fails because of psychological habits. We need to seduce ourselves with beautiful photos, solve procrastination, and then set a suitable but not exaggerated goal and refuse all kinds of excuses.
Secondly, we understand that getting fat is due to eating habits. Like heavy taste, eating more and eating faster is an important reason for getting fat, as well as cold drinks, sweets and white food. How? We can drink soup before eating, chew more, eat lightly, refuse raw and cold food, drink more warm water, take a bath to decompress, replace sweets with expensive and high-quality food, and replace staple food with brown rice.
Finally, understand the living habits that are not conducive to weight loss. Here we only need to pay attention to two points, that is, don't wear too tight underwear and too loose coat, and walk more. Is it simple?