I've been trying to lose weight for a year, and although I've only been on the right track for a month or two, I think the rest of my life is definitely not useless, definitely not useless.
Let's talk about the basics first. The skeleton is big, the bones are big, the joints are thick, 162, the weight is 59, the shoulder width is 42, the waist circumference is 72, and the exercise ability is good. In fact, before I lost weight, I really thought I was not fat, my belly fat never accumulated, and my collarbone was always clear, but you know, a thin camel is bigger than a horse, and it looks strong when put on clothes, so I was told by my parents.
The first stage:
At first, I cooked by myself. I don't eat much. I haven't eaten much. Then I basically kept the core training three times a week. Yes, I started to choose strength training+no diet.
So in the past two months, the conclusion is:
Strength training+no dieting = constant weight+slightly smaller latitude
The second stage:
Then I started to soak in the library because I didn't want to cook. At this stage, I eat sandwiches outside. Because I eat too little and eat snacks occasionally, I really eat very few sandwiches every day. In terms of exercise, I switched to aerobic exercise, about three or four times a week for 50 minutes each time. This kind of life lasted for a season.
Aerobic exercise+light diet+occasional snacks = no change in weight.
The third stage:
Then I thought about it and decided to add anaerobic. Sometimes my knees are uncomfortable when I am aerobic day by day, so I changed my strategy. At this stage, one day is aerobic and one day is anaerobic, 40 minutes a day, one day off at most a week, or eating sandwiches, but dinner begins to decrease.
Aerobic+anaerobic+dieting = slightly lighter and faster platform.
It worked. Dieting and exercising for about three months really brought me to 56, but I have reached the platform. I think I have done enough exercise, so I think the problem must be eating. It turns out that I was right.
At that time, I had eaten very little. Sandwiches looked like eggs+sliced meat or whole wheat bread, but now it seems that the calories are still high. Later, I stepped into the situation of preparing food by myself. Looking back, eating out really has too many heat traps, and eating out is basically super-calorie.
At this stage:
The current diet is oil-free, salt-free, sugar-free, high in protein, low in moisture and low in fat. I don't eat white rice and flour, nor do I eat pork. Even whole wheat bread, strictly speaking, GI is very low, because bread is a processed food and is not suitable for long-term consumption.
The staple food is corn, potatoes, purple potatoes, sweet potatoes and so on. Vegetables are not important. The meat is cooked in water without seasoning. It took me a long time to change my diet. The reason why we don't add seasoning is because we are not satisfied with the seasoning, which promotes our appetite and facilitates the purchase of snacks. If it's boiled water, I can stick to it.
If you don't do well, you will be unhappy, but if you do well, you can't stand it.
Exercise for an hour every day. But in fact, exercise now is not for losing weight, but for dopamine secretion. Now I am steadily losing weight.
Looking back on this year, I formed the habit of exercising for half a year, and then changed my eating habits for half a year. I've never tried to starve. If I feel that I am eating less, I will further reduce carbohydrates and increase vegetables and meat the next day. If I choose between hunger and low-carbon water, it is of course low-carbon water. Anyway, losing weight is a process that hurts the body, and people's bodies don't like energy reduction.
To sum up weight loss, we must control our diet and control our diet! I'm not asking you to eat less, but to pay attention to what you eat. I once ate a sandwich with 400g calories and 560 calories on an empty stomach. Now I prepare my own lunch, and the daily broccoli is only 400 calories. The calories of food outside are much higher than you think. If you don't have enough willpower to starve, learn to cook by yourself first.
I eat these at present.
These are lunches. Don't they look much?
This is what I eat every day during my diet. In the evening, a small sandwich was too hungry, because, as a result, the calories of the sandwich were super high. Although it looks like bread, the food outside will add a lot of ingredients for the taste. Of course it's delicious, really. This is why when I go on a diet, I feel that I eat very little and I am not thin, and I am cheated by those shivering external foods.
Now, I eat my full fitness meal every day, with the most calories 1000 calories. In fact, I can't reach the basic metabolism, but I eat on the principle of not eating the whole body and stop when I'm full. Until you really lose weight. In fact, I think the diet is very good now. When I get used to it, I will feel that putting oil and seasoning is too greasy.
Exercise 30 times a day to run, jog or change gears, plus about 40 times an elliptical machine to protect your knees. If you feel tired, you will become anaerobic. Actually, sports are just icing on the cake. All exercise is useful, absolutely control your diet!
I haven't tried it myself, but I believe that a real diet is definitely the most effective. It's just that I'm too hungry to persist for a long time, so I choose to eat vegetables and exercise.
Write at the end:
Any way to lose weight will rebound as long as you don't stick to it, whether it's unhealthy diet or healthy exercise, and exercise faster because you have a good appetite, so you must find ways to keep it for a long time, and long-term means forever. This is also the reason why although I approve of dieting, it is useless, because I don't believe in my perseverance, and the pain of not eating is far greater than the taste of bad food.
PS: As long as there is heat difference, basal metabolism will definitely decline. Whether it is because of exercise or dieting, this is the body's self-protection mechanism, so relax. In addition, anaerobic muscle building can really increase basal production because of muscle building and weight gain (weight gain and metabolism increase, which is correct nonsense. If you add fat, your metabolism will increase).