In May, all kinds of ups and downs, all kinds of sense of ceremony, clearly crossed the line of 50 years old, shouting that life begins at 50 years old, but where can we start? There are many pleasures in life. It is also one of the joys of life to experience and control your own desires and body, from body to mind as light as a swallow!
In June, I completed the arrangement of a balanced diet from two aspects: the body's demand for food and nutrition, energy intake and exercise consumption. I use 28 days of persistence to enjoy the happiness of self-discipline; I started a healthy and happy life after 50 years old with 28 days of persistence!
As you get older, you will find that even if you don't gain weight, you look fat and the size of your clothes is increasing? Our sisters often joke: not fat, but loose meat ... as shown in the picture, even if the weight is the same, the body fat rate is different, and the body state and girth are different.
How can we keep fit? On the one hand, I want to find a way to improve the diet structure, on the other hand, I want to keep fit under the premise of health. By chance, my friend recommended me to attend a 28-day fat-reducing training camp, and the concept and curriculum design of the training camp touched me.
First, 1 minute, theory first.
What the training camp emphasizes most is the rationality of diet, that is, "balance". This is just in line with my idea of deciding on a healthy diet and sorting out the diet structure. In order to understand the nutritional theory of healthy eating, I had a good meal with nutritionists, developmental psychology, the diseases I ate back, the dietary guide for China residents, and even took out the Book of Changes and Huangdi Neijing to study.
The Book of Changes is the treasure of China culture and the source of health care wisdom in China. The essence of the Book of Changes is the Eight Diagrams of Yin and Yang, which is China's meta-culture, as well as China people's health philosophy and Taoist thought. The holistic thinking mode of harmony between man and nature in Yijing has made Chinese medicine. The Book of Changes and health care attach great importance to human life and everything else. As the saying goes, "life is called Yi" and "the virtue of heaven and earth is life". Huangdi Neijing, which is more than 2,000 years ago, is one of the earliest medical classics in ancient China, and is known as the "medical biography" of Yijing. It was first put forward that "going to work is the first task of medicine, and treating diseases is at the lowest level". Put forward the dietary principle of "five grains for nourishment, five fruits for help, five livestock for benefit and five vegetables for supplement". It tells us that the human body is the most inaction and self-sufficient system, and we must treat our body according to the principle of natural body in order to achieve balance and harmony. Our body is like a sophisticated automatic instrument. Whether we are sick or not depends on whether your "order" is chaotic or not. Everyone has his own "order" Confucius said, "One yin and one yang is the Tao". As long as the order of heaven is balanced, our bodies will live a long and healthy life. Reasonable nutrition is the material basis of human health, and balanced diet is the fundamental way to realize reasonable nutrition.
Every day in the training camp, an article will be pushed to talk about some knowledge about diet and nutrition and how to train. It's easier said than done. Whether knowledge and practice can be integrated, carried out and adhered to in the end is the basis for achieving a balanced diet and a healthy life.
Second, eat at 6 points and have a balanced diet.
(1) Basic information:
Age: 50 years old
Diet: irregular diet since childhood, super love to eat meat and fried food, seafood, peppers and other foods have allergic reactions.
Nature of work: I am busy during the training camp and will work overtime.
Previous exercise: keep training is intermittent.
Reduce fat before: the weight has always been good.
Physical condition: I grew up in poor health, now I have menopause, and my blood pressure and heart are occasionally unstable.
Because of the traffic jam and the nature of work, I go out at 6: 50 every day. Breakfast is mostly simple: bread and milk, frozen jiaozi, noodles, porridge and so on. At noon, I usually go to work to eat, or order takeout or go out to eat with friends. I basically don't eat staple food at night, and occasionally go out for a big meal with my friends. I like fried food, all kinds of stews, and I also like sweets. Because breakfast is in a hurry, I always prepare some sweets, snacks, fruits and snacks to eat at 1 1 in the morning or at three or four in the afternoon. For a while, I looked for delicious food everywhere, and I always had a special meal everywhere. This is probably my initial eating habit.
(2) Pay attention to coverage
To participate in the fat-reducing training camp, my most fundamental purpose is to organize the diet structure under the professional guidance of the coach. I've never been fat, and I've kept my weight well, and I've always been in a healthy weight range. But the physical quality is relatively poor. After 50, people are more likely to feel tired and weak. Speaking of fat-reducing training, it is estimated that everyone's first reaction is to lose weight through training, but the coach has repeatedly stressed that besides weight, we should pay more attention to circumference. The five most important girths for reducing fat are: weight, big arm girth, waist girth, hip girth and thigh girth. It is clearly stated in the course introduction that good results will be achieved through diet improvement and training. I recorded the data at the beginning of the training and started 28 days of diet and physical training with a dubious attitude.
(3) Arrange the diet structure and cultivate good eating habits.
At the beginning of the training camp, I really had a hard time catering. I don't know how to control the weight of vegetables, protein and carbohydrates in each meal. For the first breakfast, I ate six shepherd's purse jiaozi. I was going to eat more than a dozen, but the coach said the carbohydrate would be too high. The coach suggested adding another egg to increase protein. There was no food for dinner the next day, but cantaloupe was added. The coach said the sugar was high. On the third day, vegetables ~ lettuce fried bacon. The coach said that bacon is too salty, so it is recommended not to eat it ... pay attention to cooking methods, less oil, less sugar and less salt; Three days ago, I looked like a child who just went to school. I suddenly found that there were so many things to learn that I couldn't eat any more. ...
The class reunion on the fourth and fifth day is definitely a test for me who used to be a foodie!
They eat: all kinds of kebabs, all kinds of meat ... that kind of roasted chicken feet, which they have been wanting for a long time. ...
This is what I eat! All kinds of Caicai! I can't help eating a grilled fish, mutton on two kebabs ... the fish should be peeled and eaten! Mutton should be rinsed with water! Because it's too salty and has too much seasoning. ...
At noon on the fifth day, I had dinner with my classmates. I didn't eat the classic braised pork. Those fish, shrimp and ducks I like to eat count! After listening to the coach, I smiled. Did you see those three oil-wheat rolls dipped in sesame sauce? I was asked to rinse with water! What is that? It's the raw wheat dish! The feeling of becoming a rabbit in an instant ...
In the evening, I worked all night in the company because of the security task of Shanghe Summit. On the sixth day, I ate hamburgers and porridge from McDonald's for breakfast. The comments were beyond my expectation. The coach said: not much hamburger is a perfect score. ...
On the seventh day, it is not recommended to eat zongzi for breakfast during the fat reduction period, because the bean paste stuffing has high sugar content and the zongzi itself has high calories.
At noon, I got a dinner for my girlfriends who came back from Belt and Road, and then I went to the hotel with oily wheat dishes. Seeing ... there is no sauce on the oily wheat dish, and the fish fillets are rinsed with water, which is a bit capricious, because duck, braised pork and fried buns are the specialty dishes of the hotel, and they are all feasting their eyes ... The coach's comments are very pertinent!
I worked overtime at noon on the eighth day and had nothing to eat. Filled with some braised eggplant, I like it very much, but I think it will be scored low by the coach because of too much oil. Sure enough, the first low score appeared: 4.6.
Generally speaking, the arrangement of diet structure is getting better and better, and I generally know how to match meals. Interestingly, I eat eggs almost every meal, which is the most I have eaten in decades after giving birth to a child. ...
On the thirteenth day, I went back to my hometown to visit my father. I'm used to eating regularly as required. In this 13 day, I also deeply felt the sincere feelings of my relatives and friends who sincerely hope to be healthy and happy!
Noodles, fried cakes, fried buns, sesame cakes, mutton soup ... are all delicious things that I have to put down my stomach every time I go home. On the fourteenth day of breakfast, my brother specially asked my nephew and niece to buy noodles, but he only ate two bites! With peanuts, this meal is still super fat.
Fried golden cicada, beef with sauce and roast chicken with firewood are also delicacies in my hometown. I've never had a ration, but I can't eat it. This kind of food arrangement feels like training my stomach and appetite for food, just like training an army ... anyway, I still ate too much, and the coach was a little helpless when commenting.
On the fifteenth day, I still ate my favorite mutton fried bun for breakfast, and controlled the amount a little … I'm sure this meal didn't meet the requirements.
Let alone lunch, knowingly! I got off the train that day and came home, so tired that I didn't want to move at all. It was Dragon Boat Festival, and I heated zongzi and eggs in the microwave oven! The coach is full of humanity and helplessness ... 2.6 points! I don't know if this score is the lowest score played by this training camp coach!
After that, the score of each meal was above 9.3, and the proportion of 10 meals increased greatly.
Anyway, 28 days has changed my diet structure and habits. Basically, it can be done: the food is diverse, mainly cereals; Eat more fruits and vegetables, milk and soybeans; Eat fish, poultry, eggs and lean meat in moderation; Less oil, less salt and less sugar, avoid cooking methods such as frying. ?
I pay attention to a variety of color matching and meat matching in the food I eat;
I have three meals a day, and I eat the staple food for every meal.
I usually pay attention to eating less refined rice noodles;
I eat vegetables for every meal after the Dragon Boat Festival.
I have paid attention to eating less fat and more lean meat, and eating fish, chickens and ducks without skin;
I eat 4-7 eggs a week, supplement protein with milk, and hardly eat smoked and pickled food.
I began to reduce salt. When cooking, I pay attention to reducing seasonings such as salt and soy sauce.
Don't drink sugary drinks for 28 days, and don't eat snacks such as sugar and snacks.
Eating out, I try to choose to eat alone, eat alone, instead of eating and drinking. ?
The arrangement of diet structure has inadvertently improved the layout level of refrigerator. Refrigerator layout has always been the weakness of my home layout. In the 28 days since the training camp, the refrigerator has been kept in a refreshing state. The arrangement of diet structure requires my family and I to pay attention to buying and cooking food on demand, and pay attention to choosing fresh, local and seasonal ingredients when buying ingredients; When buying packaged food, I learned to carefully check the food label (including date, ingredient list and nutrition label); I began to check, clean and clean the refrigerator regularly. I bought a relatively uniform glass container to improve the aesthetics of refrigerator finishing.
Practice for three or three minutes and eat dynamic balance.
(A) a correct understanding of "eating dynamic balance"
28 days of persistence, in addition to refusing the temptation of food, there is also sweat dripping during the hot summer exercise. "Shut up and open your legs" are both important and complement each other. An average of 20 minutes of efficient fat burning every day, coupled with a healthy diet, will have immediate results in a week.
The best state of human energy metabolism is to achieve a balance between energy intake and energy consumption. "Diet balance" is to ensure the balance between food intake and physical activity on the basis of healthy diet and regular exercise. I once laughed at myself as "turtle-shaped health preservation" and thought it was also a "balanced diet". In fact, I just use "don't eat or move" as an excuse to be lazy!
(2) Learn to calculate your healthy weight.
We can use body mass index (BMI) to measure whether our weight is healthy or not. The formula is: weight (kg) divided by the square of height (m).
My body mass index: 53.4/(1.6 *1.6) = 20.9.
Control the scale corresponding to body mass index and healthy weight, that is, the body mass index is 20.9, which belongs to healthy weight.
(c) Actions are in place and effective.
Choose the exercise that suits you. For some exercises that I can't do, such as push-ups, I can do a standard push-up at most. That means the upper limb strength is not enough. You can do push-ups against the wall or push-ups tilted upward first.
If the action is not in place, it will not achieve the effect you want, and even be harmful to you. I know how many times I have practiced it and corrected it, from the shoulder-elbow handstand bent like shrimp to the standard shoulder-elbow handstand off the wall, from the flat support with the hips bent downward to the flat support with the hips, waist, spine and cervical vertebra kept in a straight line as far as possible.
(4) Insist on rewarding.
With a healthy diet and exercise, I ate 1 ~ 3 times more than before in 28 days. I think I will definitely gain weight with such a big appetite! But as it turns out, every circumference of mine is declining. Lose weight 1.6 kg, big arm circumference 1.5 cm, waist circumference 5 cm, hip circumference 2 cm, thigh circumference1.5cm. ...
When you put on a yoga mat and sweat meanders along your body, you must firmly believe that every drop of sweat will not flow in vain, and your efforts will be rewarded! Exercise can not only make your body beautiful, but also make your skin firmer and more shiny. Besides, exercise can also cultivate good self-control, which will give you freedom and bring you a good mental state, just like bathing in the sun every day. For me, the biggest gain is that I have established some new concepts of healthy living, which have benefited my whole life and deeply influenced my family and friends around me.
There is a period between sowing and harvesting, which we call persistence. I use 28 days of persistence to enjoy the happiness of self-discipline, so what if I am 50 years old! I am thin, I am beautiful, I am healthy and I am happy! 28 days of persistence, a journey of self-beauty, in daily life, to discover and taste the beauty and happiness in life; 28 days of persistence, let the beautiful light in ordinary life shine!