1, in good condition:
Many obese people have a common feature, that is, they are very insecure, because wearing beautiful clothes is not so harmonious, especially in important life occasions, worrying about other people's eyes. At this time, if you lose weight successfully in the right way, you can not only have a normal body shape, but also make yourself more confident invisibly.
2, not easy to get sick:
Most obese patients will suffer from this kind of disease as they get older, because there is too much fat in their bodies, which is not conducive to blood circulation. For obese patients, common diseases include hypertension, hyperlipidemia, hyperglycemia, heart disease, fatty liver, hyperuricemia and so on. So obese people can greatly reduce the probability of these diseases by losing weight and losing weight successfully.
3. Agile:
If obese people lose weight successfully, they will find themselves very agile and energetic. This is because obese people are clumsy, prone to sweating, and prone to fatigue during activities. After losing weight successfully, it is like the feeling that people in winter suddenly take off their heavy coats and put on summer clothes.
So it is also recommended to lose weight.
Keep your promise and start losing weight.
Week one: start to lose weight.
1, set a goal. Remember, exaggerating weight loss is risky and often ineffective. The faster you lose weight, the easier it is to rebound. Only a real lifestyle change can bring you effective results. Nowadays, popular methods of losing weight, such as diet pills and liquid detoxification, may help you to lose weight, but in essence, it is mainly by starvation. The human body adapts to the sudden decrease in food intake by slowing down metabolism, but once you start eating again, the body will still slowly digest the food and store most of the calories you eat, which will lead to an immediate rebound in weight.
It is generally believed that a healthy weight loss rate is to lose 1 pound (0.9 1 kg) to 2.5 pounds (2.27 kg) (3,500 to 8,750 calories) in a week. If you are severely obese, you can also lose weight healthily at a faster rate than this. But on the whole, it is not common and unhealthy.
So what does this mean? Generally speaking, you can lose 10 kilograms (9.07 kilograms) a month. This means that you can be thin enough to wear a smaller size pants or coat, but this is not enough to improve your overall body shape for a long time.
2. Measure the dimensions of all parts of your body. Measuring your size is the most effective way to track your weight loss progress, because your weight may fluctuate greatly and cannot accurately reflect which part of your body is losing weight. Measure your shoulder width, chest circumference, waist circumference, hip circumference and thigh circumference, and make sure to measure it once a week or so.
3, dieting to lose weight is to make changes and persevere. Obviously, if you want to change your figure, you must adjust your diet and exercise. Of course, there are many methods, but without exception, these methods all suggest low carbohydrate, high protein, low salt, drinking more water, eating more fruits and vegetables and doing more exercise. Do your own research and talk to your doctor. Depending on your weight, exercise and diet, it may be more effective to try different methods.
1 pound of fat is equivalent to 3500 calories. So in order to lose a pound, you must eat 3500 calories less than you need. Unfortunately, this is not feasible. The best way to reduce calorie intake is to eat more nutritious and low-calorie foods such as fruits and vegetables, which can not only fill the stomach but also satisfy people.
Just starving yourself is ineffective, and it is very likely that you will fail to lose weight. Hunger is not just a state of mind. Food is a necessity, and the human body produces signals such as hormones to ensure food intake. According to research, hungry people are more likely to focus on food and ignore many other needs. If you are hungry, you can't get rid of the idea of eating.
Don't overestimate yourself If you know that you like pasta and cereals, it will be difficult to adapt to a low-carbohydrate diet suddenly. Think about what foods are indispensable, keep them, but be sure to eat less.
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4. Record when you will overeat. If you are a midnight snack killer, try to turn the craze to low-calorie food. Most of the calories digested before going to bed are directly removed from fat, because people consume less energy when they sleep. So try not to eat snacks at night.
5. Stop eating unhealthy food. It's okay to indulge occasionally, but to lose a lot of weight in a month, you have to exclude unhealthy food from your daily diet. Here are some common culprits:
soda
Fried potato chips
candy
White flour, rice, bread
Foods rich in processed sugar, sucrose and fructose syrup
Energy drinks and sugar/milk coffee
Rule number one: The more processed food you have, the more you should avoid eating it. The human body has not evolved to adapt to chemical additives or spicy corn flakes.
Week Two: Integration Movement
If you want to lose weight, you must exercise. This is the best way to burn body fat. Exercise is not necessarily painful and monotonous, but can be achieved in many ways.
You must make time for exercise. Be creative! Take a walk before work, or go to the gym after work. Cycling to work can even arrange more physical activities on weekends. Go hiking instead of going to the movies with friends. The scenery along the way is beautiful. If you have a partner, stress is less likely to distract you.
Exercise with others on a date. If you make a promise to others, you are unlikely to break your promise.
2. Do cardiopulmonary exercise. Cardiopulmonary exercise is so named because it really makes the heart beat. This kind of exercise improves human metabolism and exercises your whole body more effectively than specific strength training such as weightlifting, which exercises muscles, but it can't make your body move.
3. Try to find your favorite activities. If you can find pleasure in the physical pain caused by exercise, then exercise will not be so painful.
Running and hiking are both popular projects because they are essential to lose weight.
Swimming is a good method, because you can do aerobic exercise and cardio-pulmonary exercise while slightly stretching your muscles. Therefore, we often advise those who are seriously overweight, senile or inexperienced to start exercising by swimming.
School sports! If your school often has the opportunity to go out to participate in non-competitive sports activities, make good use of it. Even if you don't go to school, find a temporary adult team. Many times, these activities are as full of laughter as sports.
Dance/Zumba! Many local gyms offer dance/sports combinations, which are quite interesting, especially those who like to dance to music.
Yoga/Pilates. Many local gyms also offer these. These exercises are mainly to improve strength and endurance. They may be challenging at first, but over time, they will become very relaxed.
Sports video. Many belts that promote fat burning are achieved through short-term and high-intensity cardiovascular activities between aerobic exercise lengths, so that your heart can be pumped and you can still exercise for a long time. This popular sports tape includes P90X and insanity.
Combine exercise equipment and exercise methods. If you exercise in the gym, don't just run for a few hours, otherwise you are just exercising the same muscle group at the same speed. Try equipment that exercises other parts of the body. For example, after running, use the elliptical machine first, then use the rowing machine for 30 minutes each. The more you combine different equipment and exercise in different ways, the more effective your exercise will be.
Uh-huh, stick to it for three months and you'll lose weight soon!