Let's talk about four types of weight loss: heavy, strong, fat and weak (measured by the ratio of weight to body circumference, such as waist circumference, arm circumference and calf circumference). These four ways to lose weight are from difficult to easy.

I don't know the height and weight of the subject, so let's talk about mine: height 160cm, weighing 56KG in April this year, belonging to strong weight, with a target of 50KG, and becoming more physical. By May, 52KG has been successfully achieved. At present, 50KG, you can eat and drink normally without rebounding.

Now tell me what I did.

The first step: I read a lot of books and materials before losing weight, mainly to understand the principle of fitness (not losing weight)

Generally speaking, the correct way to lose weight is to lose fat and gain muscle. Fat and muscle are two substances that cannot be converted. The advantages of muscle are: small size, beautiful body lines and high daily calorie consumption.

Reducing fat is carried out all over the body, and it is also achieved by decomposing fat when the calorie intake is lower than the calorie consumption every day.

Exercising muscles can exercise muscles locally. The principle of muscle enhancement is to tear muscle fibers through exercise and grow again, so that the newly grown muscles become stronger (however, it is difficult to build large muscles every three to five years).

The second step: scientific methods to lose weight.

Control your diet. You must consume fewer calories than usual. I downloaded a food bank APP. In the first week or two, I controlled my diet with reference to food calories. Here is a special statement: running can't consume too many calories. It can be said that a small piece of chocolate needs us to jog all day to consume; When you exercise for a week, you will find that your appetite for high-calorie foods becomes smaller.

Reasonable exercise. I take a combination of anaerobic and aerobic methods. I get up every morning and do HIIT for half an hour (there are many videos on the internet, I recommend three: Nike training; Duoyan Zheng fuck; Insurance for 63 days). I chose the first one. It is difficult to exercise for the first time. Just stick to it three times. Then run for half an hour.

You don't need to weigh yourself. It's normal for weight to fluctuate up and down, and it's normal for weight not to change in the first week or two. This involves the self-regulation principle of human metabolism.

Step 3: Restore your diet reasonably.

But people who lose weight don't want to eat less and exercise more every day in the future. I will exercise less slowly and eat normally. I didn't exercise for two weeks, but I ate and drank in the sea every day, having dessert and dinner. I only gained more than a kilo, then exercised for a week and recovered immediately.

Supplement:

People with different constitutions and weights lose weight in different ways. For example, for very fat people, running and high-intensity muscle training are not recommended at the beginning of weight loss; People who want to have a perfect figure should pay attention to local muscle training. I just started to understand these things, so I'd better read more books on fitness principles before losing weight.