The first part of the prewar article
I weighed 208 Jin when I was the fattest. All kinds of clothes should be oversized or specially made. When I wear them, I immediately become tights! ! ! In these fat days, wine can be drunk by the catty and rice can be eaten in a big bowl. To put it bluntly, the whole life is the life of "drinking in a big bowl and eating meat in a big bowl" in Liangshan, Shui Bo! ! I've been living this life and never thought about losing weight! ! Until I watched a series of movies starring Stallone (Rocky), I was deeply moved by the spirit of this ordinary hero who refused to admit defeat and constantly challenged himself and life! ! Either don't do it or do it to the best of your ability. I gave up the best time to lose weight in summer, because I think the real challenge is to choose the most difficult and difficult winter. Only in this way can I give full play to my inner limit and potential! ! I successfully lost 48 pounds in two months in the cold winter! !
It is no exaggeration to compare losing weight to a war. The opponent is himself, the biggest opponent in his life! I believe all people who lose weight have a deep feeling that we are engaged in a protracted "war" with our own fat, and its tragic degree is self-evident. What I want to say here is that the preparation before losing weight is very necessary, and the ideological and spiritual preparation is essential. Without this preparation, even the perfect plan is a blank sheet of paper. Everyone has seen this TV play. ! There is a line in it, the battle plan of the national army was made by a genius, but it was executed by a group of idiots! ! !
At this stage, we must first be mentally prepared and think clearly about what we are going to do on this road! ? I suggest that dieters take out a notebook and a pen, write down your feelings, thoughts and experiences, and read them every day. So you will know what you did today, where you did it, where you didn't do it, why you didn't do it, why you didn't do it, and why you didn't do it. What can you do to try to do what you haven't done for the time being? Moreover, every time I lose weight, every time I train! ! Maybe someone will say, "nonsense, of course I lost weight!" " But what I want to emphasize is a belief, a belief of winning, just like the boxing champion Ali, who always said to himself at the press conference and in the training room before playing, "I am the best, no one can surpass me, I can beat any opponent"! ! ! ! This is a kind of spiritual training, and I highly admire this method! ! ! Before I decided to lose weight again, I had been thinking for many days (months, so to speak). I have been thinking about the pain of training, unbearable hunger, physical and mental fatigue caused by exercise. Thinking of losing weight, facing so many difficulties, I asked myself: Can I really bear it? Can I stick to this challenge in my mind? Can I beat myself? If I don't succeed in losing weight, how can I adjust my mentality? My answer is yes, you may only have a 50% chance of success. Without reduction, you don't even have a chance of 1%!
Up to now, I occasionally go to see that movie that completely changed me. ! ! I hope to have a good figure, a healthy body and the most precious perseverance. The spirit of the hero in the movie Loki has been strongly stimulating me. So I made a choice. Now that you have made your own choice, you must stick to it. No one will like to hear you talk about how you want to lose weight, what you want to do, and what you will do after you do it. Remember, this is just talk, because it is always easier to do than to do! ! My point is simple. It's a man. He does what he says, but he doesn't say what he says. If he wants to do it, just do it! ! ! Making this choice doesn't mean that you will succeed immediately. It just gives you a belief that you can win in the painful process in the future. It is only the first step on a long road. If you can't even get out of this step, I'm here to advise you not to bother yourself and waste time and money, because you don't even have the courage to change yourself and suffer from this "ghost crime". Afraid, you will lose for life! ! !
After going to the hospital for a thorough physical examination, I suggest that people who haven't started to lose weight must go for a physical examination, because only after knowing their physical condition can they carry out targeted training, otherwise they will suddenly train when their bodies are not adapted, and there is only one result, that is, lying in the hospital and gaining weight! ! ! !
After the physical examination, I spent a month collecting all kinds of weight loss methods on the internet to find the most suitable method for me! ! ! Of course, you mustn't touch diet pills. If you want to gain weight faster, take medicine ... it's three-point poison, remember this old saying! ! ! After I list these methods one by one, I choose the appropriate method according to my physical condition, and write it on the wall, and do it step by step strictly ... In addition, I add a photo of my obesity to the edge of the list and post a photo at the bedside, always seeing the most obese photo of myself, always reminding myself that this is the source of motivation to persist! ! ~
Next, you need the following 10 cognition (selected from the network, more effective and reasonable suggestions):
1. You need enough sleep to help your body get rid of fat. People who sleep late don't want to lose weight unless you can sleep for more than 12 hours every other day. Let me add that some people think that staying up late can lose weight. Here, I just want to say that if you want to die early, don't sleep. You can lose weight without sleeping. I suggest you dream, which is more practical.
Your weight will increase by more than 2 kilograms according to your personal physique within one week after you stop losing weight. So you must subtract 2 ~ 3kg from your target weight and replenish it. The 6 kg weight left here is the 6 kg left after your body suddenly bounced back after you stopped losing weight, because this 6 kg will make you lose weight easily when you bounce back. Don't forget that your body is resistant, and it will automatically build a defense system to make you suffer from hunger and fatigue.
It takes about 5 ~ 7 days to count the weight lost. In other words, it will take a week to see that you have lost weight. For example, you lost three kilograms on the fifth day, and you can't see that you lost three kilograms until the first 12 day. I won't add this because that's how I got here.
Basically, you should weigh yourself before going to bed and after waking up. I advise you not to record, just remember your weight before you lose weight. Why? Because once the card is closed, you will be angry at the record. Besides, it may take you two to three days to weigh. In addition, some people like to record every day, while others like to record every few days. The methods are different, but the purpose is the same. I weigh myself every few days, because I don't want to weigh myself every day, because I don't want to look at the trouble and weigh myself every few days, so that I can have a sense of accomplishment. If you really like to weigh yourself every day, I suggest you weigh yourself every day after losing 30 pounds, so that your methods and experiences can be better recorded in your weight loss notes and improved in time.
5. Being stuck is the biggest reason to lose weight, so don't weigh yourself for two days as soon as you find that you don't lose weight!
In fact, customs clearance means that your body is adjusting its appearance to catch up with the lost weight. ) I won't add much to this, because I haven't encountered customs clearance.
6. When you feel hungry because of losing weight, you should stick to it when you are hungry, don't think about anything delicious, and fantasize about how thin you are to your target weight. If you want to eat delicious food, you may lose half a catty if you don't eat it! I want to add that this article is very crucial. In the following record, I will set aside a part to talk about this. By the way, people will starve to death if they don't eat for 30 days! !
7. According to your metabolism, some people can lose 1 kg a day, while others can lose 0.5 kg. If your weight before going to bed is the same as that when you wake up that day, you will wake up thin the next day!
I won't add this, because I don't have the habit of weighing every other day.
Don't eat after 8.8 o'clock! Stay hungry! Or sleep or find something to do!
I'd like to add that I think it's best not to eat after six o'clock, at most at half past six, because many cells start to rest at the end of the day, and they will feel sleepy after eating, even if you don't exercise. That's why some people want to sleep after eating, so I personally think that after six o'clock, you should stop eating and give me water when you are hungry. It's best to drink warm and cold in winter.
9. Sit less in front of the TV and don't do anything that will leave you empty-handed. If you keep your hands busy, you will forget to eat.
By the way, if you really want to sit next to the computer or TV, I suggest you stand up quickly. Or, you can try my method. When sitting and watching TV, you can exercise your biceps or shoulder muscles with dumbbells, which can not only exercise your body, but also prevent you from being hungry ... Many people will feel this way. When they are busy with work, they will forget hunger. In the same way.
10. instant noodles are more terrible than anything else.
I just add a little personal concept. I won't say why eating instant noodles makes you fat. I only said that instant noodles are for lazy people.
Part II Sports Articles
I definitely can't speak as well as some professional coaches. However, I never ask professional coaches to lose weight because they don't know me .. I know myself better than them and know what I want to do, so my method is the most effective for me, because I am tailor-made for myself ... In this article, I just want to talk about some small details in my practice, and the small methods are for your reference only.
1, warm-up exercise, which is essential before any exercise. You must warm up first if you want not to strain your muscles during exercise. The so-called warm-up is to move all parts of the body, fully stretch their flexibility and relax their muscles to adapt to the next intensity training. You can find many warm-up methods at will under Baidu, and the time must be 10. The body really moves. The warm-up method I choose is that of my idol Bruce Lee, which is very effective. If you are interested, you can know how to do it by Baidu.
2. Running: You must run. A person who is too lazy to run even one step is not qualified to talk about losing weight. This was my biggest fear at first. I didn't run for a few minutes at first, but then I started sweating and panting. The calf is shaking! ! But I told myself that running is one of the most effective exercises. So I kept running for five minutes longer than last time. Slowly, I found that with the load on my body getting smaller and smaller, my heart and lung function gradually improved, and I could easily run for an hour. Some people may ask if skipping rope is ok. Of course, skipping rope is sometimes more useful than running, but radish and cabbage have their own hobbies ... The key is to choose the method you like, and only practice will make you bored and interested! !
By the way, when I say running, I don't mean running on the treadmill, but running outdoors, because the outdoor environment and air will make you forget the pain when you are tired and make you feel more comfortable ... If some friends who want to lose weight can't exercise outdoors in bad weather, I suggest you buy a floor mat, which is everywhere in the supermarket outside, and then buy a pair of comfortable shoes and run on it for at least half an hour. ! Remember, shoes are very important and must be comfortable, because you have to practice in them for hours. If your shoes are uncomfortable, you will feel even worse these hours and hurt your feet! ! !
Secondly, when running, in order to avoid single action, you can run in different ways, such as putting your hands on your head, which is beneficial to slim your waist, putting your hands flat on your chest and putting your fingertips on your fingertips. In this way, you can thin your arms, put your backhand behind your back, run with your chest out, reduce your stomach, run with your head up, and lose your face ... The key thing you have to remember is that your hands are only for auxiliary purposes. It won't have any effect .. The key point of running, speed up running, you have to speed up running for a few minutes, and then jog in the same place when you are tired. Never jog in the same place for an hour. In that case, you can sweat in summer, but you can't sweat at all in winter! If a friend who started running is really tired, he can take a rest for a minute. If you can see clearly, you can only rest for one minute, because the longer you rest, the less you want to run and your muscles are recovering. Watch out for cramps when you suddenly increase your strength! !
Thirdly, if you feel that running for an hour is too long and boring, you can play your favorite music and watch your favorite movies or programs, so that time passes quickly and you won't be completely tired! !
3, dumbbell training: the reason to increase dumbbell exercise is because many people who have lost weight are very loose and ugly. That's because when they lose weight, they lose fat and muscle, so dumbbell training is an essential weight loss project. And dumbbell training should be practiced in groups. After you have a certain strength foundation, you can practice in cycles, so you can lose weight, of course, on the premise of losing weight. ! Generally speaking, it is a group of 25 times. Every time I lift it for the 20th time, I feel extremely sore. In fact, what we need is the feeling in the last five times, and the front is the foundation and bedding of these five times. Be sure to stick to the last one. Because only dumbbell training can make our bodies look good and fit.
Calories consumed by various sports (taken from the food network for reference only)
Climbing stairs 1500 (not timed) 250 cards.
Walk fast (8 kilometers per hour) 555 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (2 1 km/h) 655 cards
Aerobic exercise (mild) 275 calories
Dance floor dance 300 calories
Aerobic exercise 300 calories
Tennis 425 cards
Billiards 300 cards
Walking slowly (4 kilometers per hour) 255 calories
Jogging (9 kilometers per hour) 655 calories
Swimming (3 kilometers per hour) 550 calories
Bicycle (16 km/h) 4 15 card
Aerobic exercise (moderate) 350 calories
Physical training 300 calories
Walking machine (6 kilometers per hour) 345 calories
Skipping rope 660 card
The third part diet articles
I firmly believe that diet plays a vital role in shaping body shape and losing weight. Although I am not a dietitian, I read various fitness magazines when I was preparing to lose weight, tried different diet methods myself and finally found the best one.
1. No pasta.
Generally speaking, I don't eat any food made of spaghetti, noodles, toast, biscuits, cakes and corn. These are all "empty heat cards". Nowadays, many people suffer from acute gastroenteritis because they eat too much fine food. I think: if a food is bad for your health and only provides calories, you should definitely not eat it.
2. Various side dishes
Side dishes are the most nutritious natural food, which will make you no longer hungry and will not increase fat during the long process of losing weight. It is also a natural beauty food. I often eat fried bitter gourd and cold cucumber. Very effective, and less oil and less salt.
Don't eat dairy products
I don't like dairy products I only eat milk powder instead of fresh milk, just to absorb protein. Especially skim yogurt, which is my essential drink. Friends who don't like yogurt can also switch to black coffee, and the effect is the same.
Eat less and eat more.
Pay attention to the quantity and frequency of eating. Protein is essential nutrition for muscle growth and repair. However, excessive and frequent eating will also increase the burden on the stomach and eventually lead to indigestion, which is why eating snacks often is not good for your health. When eating, always hint that you are full after a few bites, and don't lose control of your appetite. If you eat like this, you will practice for nothing in one day ... If you are the kind of friend who doesn't want to exercise hard and wants to lose weight by eating less, I suggest not to use this method, just don't eat directly, because if you don't eat or practice, you will be sent directly to the hospital.
Drink eggs
I said drink eggs, not eat eggs. This method is learned from Loki's movies. I break raw eggs, pour them into a cup, stir them and drink them directly. It will supplement your body's nutrition for a long time, so that you will not be weak because of hunger when training, but it is really terrible. I threw up the first time I drank it, but I got used to it later. ...
6. Drink fruit juice to supplement carbohydrates.
For people who exercise vigorously, carbohydrates are the main energy source. Drink fresh fruit juice and vegetable juice regularly to replenish energy. I often mix carrots, apples, pears and bananas to make juice. It tastes really good! !
8.honey and ginger
He often drinks honey and ginger because it can quickly replenish energy in a short time. Royal jelly is rich in vitamins, pantothenic acid and minerals. Chinese medicine believes that ginger can invigorate qi, accelerate the circulation of qi and blood, and enhance physical fitness. And if women lose weight, these two things can also be used for beauty, so that the skin is whiter and better, and the skin will not relax because of weight loss!
The last sentence: "You can't steal food if you are exhausted." One nutritious meal a day is enough to maintain the recovery of our body functions, so there is no need to add more meals. Especially when losing weight, there is no need to eat six or seven meals a day like a professional bodybuilder, because you have to understand that you are losing weight, not gaining muscle. If you eat five or six meals a day without losing weight, you will only get fatter and fatter ... I believe everyone who can't stand losing weight will regret it after stealing it. Why bother? To tell the truth, I'm hungry, too. I have thought about stealing vegetables countless times, but I have put up with it. This is why I always emphasize psychological training at the beginning of the article! ! But the thought of stealing a day's hard work will go up in smoke. I can't stand it. At least I have to control myself these days. After losing weight successfully, there won't be so many restrictions, but I must avoid overeating and learn to eat scientifically, otherwise my previous efforts will be in vain.
My diet for a day:
Breakfast:
A glass of raw eggs or crushed juice such as apples and bananas.
Lunch:
Meat (fish, or beef, don't eat red meat, you can eat pork if you want to be fat), vegetables (bitter gourd, cucumber, cabbage), rice (one to half bowl is enough).
Dinner:
Low-fat milk or fruit (one is enough, eat separately. When you are hungry, eat a little. Don't eat it all at once, let alone eat it, because your stomach can't stand it.
All kinds of food calorimeters (from food network, for reference only)
Food Name Weight Calories (Calories) Food Name Weight Calories (Calories)
Daily food, grains and roots
Beef noodles 1 Bowl of 470 fried dough sticks with sesame seeds 1 Package 376.6
Pork ribs noodles 1 bowl 480 radish cake 4 portions soybean oil 2 teaspoons 280g10g 359.9
Wonton Noodles 1 Bowl 560 Instant Noodles 1 Pack 80g 344.8
Chicken leg noodles 1 bowl of 500 yellow beans, 4 packs of 240g, 343.2
Shredded pork noodles 1 bowl of 440 white rice 1 bowl of 200g 3 16.0
Jiaozi 10 535 soda biscuit 12 pieces of 80g 303.2.
5 pieces of steamed bread 600 pieces of toast 4 pieces100g 282.0
Fried 255 potatoes, 2 pieces, 360 grams, 4 portions, 270.2.
* Burn 4,560 corn kernels, 4 portions of 200g, 268.0.
Salted soybean milk 1 bowl 100 sweet potato 4 portions 240g 266.4
Maixiangbao 1 Guest 563 noodles 4 portions 200g 262.0
Maixiang Fish 1 Guest 432 Red Bean 4 portions 80g 248.0
Maixiang Chicken 1 Guest 439 Food Name Weight Calories (Calories)
Jiyi hamburger 1 g 524 milk, eggs, beans, fish and rice
Iman Hamburg 1 Guest 424 Pork 2 portions 60g 208.2
Cheeseburger 1 guest 307 whole milk powder 4 tablespoons 35g 17 1.5
Hamburg 1 guest 255 milk 1 cup 240mg 163.2
Apple pie 1 guest 253 fish 2 portions soybean oil 1 teaspoon 60g 05g 124.8.
French fries 1 guest 220 meat floss 2 portions 30g 105.6
Ice cream cone 1 guest 185 dry pork 2 30g 95.7.
Chocolate sundae 1 guest 3 10 egg 1 50g 86.5
Soda cola Maixiangbao 1 French fries 1 500cc 983 dried silk 1 25g 85.5
KFC fried chicken legs (whole) 257 spiced dried bean curd 1 serving 43g 83.7
Fried Chicken Legs in KFC 1 17 Beef160g 79.5
Pudding 1 cup 140 pork liver 2 portions 60g 77.4
Coke 1 can 375cc 150 edamame 1 serving 55g 72.6
Food Name Weight Calories (Calories) Chicken Legs 1 Only 60g 69.0
Alcoholic beverage chicken breast 2 pieces 60 grams 66.0
Daqu Liquor 27cc 100 tofu 1 block 100 g 65.0
Jinmen sorghum 3 1cc 100 soybean milk 1 cup 240mg 60.0
XO (Hennessy) 40cc 100 syringe 2 copies of 60g 49.2 Yuan.
Brandy whisky 43cc 100 shrimp130g 26 438+0.
Rice wine 8 1cc 100 prawns 1 serving 30g 22.2
Shaoxing wine 108cc 100 food name weight calories (calories)
White wine 133cc 100 vegetables
Beer 3 10cc 100 cabbage 1 vegetable 100g 3 1.0
Honey 34cc 100 mung bean 1 dish 100 g 28.0
Sugarcane juice 170cc 100 green pepper 1 vegetable 100 g 26.0
Soda 333cc 100 radish 1 vegetable 100 g 24.0
Coconut juice 435cc 100 asparagus 1 vegetable 100g 2 1.0
Food Name Weight Calories (Calories) Bamboo shoots 1 vegetables100g 20.0
Fruit cauliflower 1 vegetable100g 20.0
Pineapple 1 serving 90g 42.3g eggplant 1 vegetable100g 18.0
Pomegranate 1 60g 4 1.4 tomato1vegetable100g 18.0
Hami melon 1 serving 1 70g Chinese cabbage1vegetable100g 17.0
Apple 1 80g 40.8 spinach 1 vegetable 100g 16.0
Papaya 1 90g 40.5g cucumber1vegetable100g 12.0
Lianwu 2 1 30g 40.3g Chinese cabbage1vegetable100g 10.0
Oranges 1100g 40.0 peas1vegetables100g 94.0
Banana 1 ~ 240g soybean sprouts1vegetable100g 45.0
Grape 8 80g 40.0g onion 1 vegetable100g 38.0g.
Watermelon 1 serving 1 90g 39.3 carrot1dish100g 37.0
Liu Ding 1/2 cups 120g 38.0 kelp 1 dish 100g 36.0
Food Name Weight Calories (Calories) Food Name Weight Calories (Calories)
Oil and fat
White sesame 17 100 lard 1 spoon15g 135.3
Black sesame 18 100 soybean oil soup 1 spoon15g 132.5
Pistachio nuts/KOOC-0/0 capsules/KOOC-0/4g 45 vegetable oil/KOOC-0/teaspoon 5g 45
5 cashews, 8g, 45 soybean oil 1 g, 100.
Peanut18g peanut oil100g
Melon seeds 2 1 g 100 mayonnaise 16 g 100
Seeing this, you should understand why it is reasonable to lose weight, eat less meals and exercise more, because if the food you eat every day is out of proportion to the amount of exercise, then you will lose weight, which is why many friends don't know why they are fat. They often say that they don't eat much and don't know how to gain weight. That's the reason. Specific training and diet methods must be chosen according to your own situation.
The fourth part is psychological articles.
Winners will never give up, quitters will never succeed, remember this sentence .. Some people will think that I don't need to write this part. On the contrary, I think this part is the most important part of losing weight. Everyone who succeeds in losing weight will agree with me. Having a good psychology is your endless energy to lose weight! ! !
Whenever I can't run or lift dumbbells, I hit sandbags until my hands are weak! ! ! I always hear someone shouting in my body: give up! Give it up! Why torture yourself so much! ! The sun still rises as usual! ! ! This is actually everyone's demons. Whenever the training is the most uncomfortable, the demons will come as scheduled, interfere with you and fight with you all the time. It will remind you of comfortable beds and delicious food! ! ! Delicious! ! ! I will think of something to stimulate myself at this time. For example, photos hanging on the bedside when you are obese, such as a good figure after success, such as encouragement from friends and people who have laughed at you. And inspirational movies! ~! ~ all these will help me get rid of my demons.
In fact, the so-called devil is just a physiological manifestation of human beings, which is what we call the limit. If you can bite your teeth and stick to this limit, you will find that every cell in your body is waking up, and a lot of energy will follow. Therefore, in the days to come, demons always lose more than they gain. Gradually, I found that I was actually stronger than I thought. Many times, the devil suppressed your potential, so you didn't know you could have done better! !
When I often can't persist, I will repeat this passage to motivate myself: losing weight is not for me, not for clothes, not for love, and I am not interested in it. Is to use it to overcome my shortcomings. If I can lose fat and achieve my goal, it proves that I can persevere in other things. If I can't do it all the time, over time, the characteristics of giving up halfway, muddling along and lacking perseverance will go deep into the bone marrow, and everything will be hopeless.
I want to be a persevering person, a person who won't stop until I reach my goal. Don't be afraid. If you are afraid, you will lose your life.
Concluding remarks
Many people usually take heredity or family disapproval, fear of hunger, fear of fatigue, boyfriend's distress, husband's indifference and other factors as excuses for being lazy or not wanting to lose weight, but in fact, whether you are overweight depends on whether you want to stay healthy and your own thoughts. If someone else's words move your mind, don't lose weight first, or follow my first step and strengthen psychological will training before considering losing weight ... remember.
Don't be afraid, remember, if you are afraid, you will lose all your life.