Lose more health

Haste makes waste

Losing weight does not mean that losing weight can be immediate. As the saying goes, "haste makes waste", losing weight quickly in a short time does not mean that you will keep losing weight. And losing weight quickly is easy to be accompanied by health problems. A large number of studies have found that people who lose weight quickly are prone to decreased immunity, leading to various health problems. Therefore, give the body a time to adapt and make weight loss healthier. Generally speaking, losing 1-2 kg a week and losing 4-8 kg a month is a reasonable and healthy weight loss speed. Of course, the speed of losing weight will vary from person to person. For example, it is normal for obese people with a large weight base to lose a few pounds a month.

More scientific reduction

Fat cells have memories.

The cell renewal cycle is 90- 180 days. In general, the number of fat cells in the human body will not change after adulthood. Weight gain and weight loss only change the size of fat cells. Fat cells have memories, so if you don't lose weight for more than 90 days and renew the cells, it is likely that the fat will return to its original place according to the memory.

Easier to reduce

Make the weight loss plan easier to stick to.

Extending your weight loss plan to more than 90 days will make your mind better. Don't be too eager to see immediate results, don't force yourself to lose weight quickly, and don't be too harsh on your diet, and cut your calorie intake sharply every day. This also makes your weight loss plan easier to stick to.

90-day weight loss plan, choose several sports you like and change them in turn; Arrange diet reasonably, stay away from unhealthy foods such as high sugar, high oil and high salt, balance nutrition, exercise reasonably and get used to it.

Xiao Kangkang suggested:

For people with a large weight base, you can make more weight loss plans with a 90-day cycle, and set different goals in each cycle, so that the body can gradually slim down and stabilize the weight loss results.

Losing weight depends not only on persistence, but also on finding suitable solutions to some problems that are easy to encounter in the process of losing weight. For these questions, Xiao Kangkang has summed them up for you!

Problems easily encountered on the road to losing weight

What should I do if I am always "hungry" during my weight loss?

During weight loss, you strictly calculate the daily calories and pay attention to your diet, resulting in less and lighter food than usual, so it is easy to feel hungry. This situation can be completely solved by eating! Xiao Kangkang suggests that you eat more foods rich in protein and dietary fiber during weight loss, because both of them can prolong your satiety.

Protein food sources: eggs, milk, low-fat yogurt, soybeans, chicken breast, fish, lean pork, etc.

Food sources of dietary fiber: whole grains, green leafy vegetables, bamboo shoots, mushrooms, beans, potatoes, etc.

Xiao Kangkang reminded:

Sometimes, your stomach is not really hungry, but cheated by "fake hunger"

Some people feel hungry or especially want to eat sweets just after eating, which may be because your food structure is single and you don't eat enough food to feel full;

Sometimes lack of water in the body will make you feel "hungry";

Lack of sleep may also increase appetite;

You may also confuse fatigue and hunger after exercise;

A bad mood can also lead to abnormal appetite.

Fortunately, the hunger caused by these situations can be completely controlled. As long as enough sleep is ensured, proper nutrition is supplemented before and after exercise, and a good mood is ensured, these "fake hunger" can be overcome!

What should I do if I encounter a "platform period" during weight loss?

Many people who lose weight will encounter this problem. When they first started to lose weight, they would slim down into a wonderful curve by controlling their diet and moving their legs a little. After a while, the weight got stuck. At this time, even if you eat less and exercise more, your weight will not be static, and sometimes it will even rebound a little. In fact, this is a platform for weight loss!

Coping style:

After entering the weight loss platform, the weight remains unchanged for a long time, which is undoubtedly a huge psychological challenge for dieters. In the meantime, we should deal with it in a correct way and with a peaceful mind. On the surface, the weight has not lost during this period, but the body shape is constantly changing. So, treat it calmly and face it rationally.

In order to break through the platform of losing weight, we can adjust the types of daily food, add more foods rich in dietary fiber, add brown rice or whole wheat to the staple food, and make the dishes as light as possible with less oil and salt. But remember, don't drastically cut your calorie intake just because you lose weight and enter a platform period. In terms of exercise, you can choose to strengthen the amount of exercise and change the form of exercise. Relax, let yourself stick to it and spend the weight loss platform.

What should I do if I can't help overeating during my weight loss?

First of all, don't go on an excessive diet! Many people always think that losing weight means eating less or even not eating. As we all know, being hungry for a long time is more likely to make you hungry and overeat when eating. Therefore, it is necessary to develop good eating habits during weight loss, and it is advisable to eat less and eat more meals.

Secondly, if you are greedy and want to eat, you can choose to do something to distract your greedy attention. For example, go out shopping or do housework at home and listen to soothing music, or watch some movies and do some small exercises to keep yourself busy and forget the idea of gluttony.

In fact, it is really not difficult to lose weight, as long as you are willing to stick to it. And follow a nutritious diet and reasonable exercise, your body fat will be "moved" by your persistence and say goodbye to you. Now, you should make one or several 90-day weight loss plans for yourself to make your weight loss more intense!