Deceiving a meal means deceiving the body, so that it will not enter the low-consumption mode because it consumes too few calories, that is, the basal metabolism is reduced.

If you don't strictly control your diet and exercise a lot, eat less every day and exercise occasionally. Although you have lost body fat and are hungry, you haven't reached the limit of basal metabolism, so you can only deceive yourself.

When I started to lose weight 173, I was 90kg tall and a fitness enthusiast.

A month ago, I was hungry first. I downloaded keep and estimated my dietary calories. My basal metabolism is 1800, so I only eat food with an estimated calorie of 1800 every day. I ride a fitness bike at home, slowly, to avoid hypoglycemia.

This month is a period to adapt to hunger, and a lot of exercise may lead to an increase in appetite, which may make previous efforts wasted. Therefore, in the first month, I mainly used it to adapt to hunger. Exercise is entirely because I usually exercise and feel uncomfortable. In fact, I eat fewer calories and it is safer not to exercise.

During this period, I dehydrated my muscles and lost about fifteen pounds.

A month later, I didn't feel hungry, and after my body began to get used to eating only the calories of basic metabolism, I began to exercise.

However, the diet begins to consume one or two hundred or two or three hundred calories higher than the basal metabolism, but it will replace rice with coarse grains, increase vegetables and meat, and protein powder.

Aerobic exercise for half an hour, strength training for half an hour, after all, I am reducing fat, ensuring a certain training intensity and maintaining muscles, as long as I can consume more calories than the basic metabolism.

At this time, my body is used to low intake, so although my diet has only increased a little, it will still make me feel full. Of course, my desire for exquisite food is still strong.

During this period, my weight was reduced to about one and a half kilos, less than one kilo. After all, the calorie of food is only an estimate, which is not accurate, but the decline has been going on.

So how much I lose depends on how I eat, but I usually overestimate the calories I eat to avoid overeating.

When I entered a period of stable fat loss and didn't lose too much muscle, it was time to start cheating.

I usually smoke one day a week to satisfy my appetite.

Of course, satisfying one's appetite is not nonsense. After all, the food calories are there.

For example, I lied about choosing hamburgers for dinner. I have loved them since I was a child.

A spicy chicken leg burger has more than 500 calories, but I usually eat three and eat a lot of spicy wings, so my cheating meal will have more than 3000 calories.

Therefore, I will only eat one meal on the derailed rice day, this one at night. On this day, I won't exercise or go out. I will drink boiled water at home and brush my mobile phone. I will cook a handful of soybeans when I am too hungry at noon. I will go to KFC at four or five o'clock in the afternoon to have an derailed meal and rest all day, so that my body can get a full rest after a week of exercise.

Although the calorie intake far exceeds my usual diet, it will not get heavier the next day because it changes from three meals to one meal, and sometimes it will continue to get lighter.

At present, the weight is 76 kg, the body shape is normal, the muscles are normal, the latitude of the arm has dropped by one centimeter, and the abdominal muscles are visible.

Of course, I will eat it twice occasionally, but if I don't eat hamburgers, I will definitely get fat. When I say eat more, I will eat normally. For example, I got accurate information from my parents on Saturday, and I'm going to eat jiaozi in the evening, so I will definitely skip breakfast and lunch and eat jiaozi. After all, it's not as delicious as jiaozi.

However, although the calories in jiaozi are not low, vegetables and meat account for a large proportion. Although I eat a lot, my calories are in the early 2000 calories, which is harmless.

The most important thing is that you don't drink whether you eat cheating food or not. Sugary drinks are the easiest "poison" to break persistence.

You will be tired of eating too much fried food, but you may unconsciously drink tons of coke and bottles.

So sugary drinks are definitely the enemy of losing weight.

I personally recommend keep, which can give a daily score according to the above dietary estimation and exercise calories, and can understand your weight loss effect more intuitively.

But it is not recommended to use their sports methods. In my opinion, keep exercise must be full to practice. It's all sports that require you to spend half your life. It's too simple and inhuman.

But their personal health evaluation is good.