In fact, looking back on my eight-month weight loss experience, I really lost the most weight in the first two months. Judging from the weight changes I recorded every day, I also experienced a weight loss bottleneck for a long time.
The following is the data of my daily weight change since February 20th, when my weight was 76.6kg.
As can be seen from the above, after the rapid weight loss in the first two months, my weight loss speed slowed down obviously from the third month, and I only lost 0.4 kg in July.
At that time, I saw that weight loss was stagnant and I couldn't find the reason. I've been doing it the same way as in the last few months. Why can't it be reduced now?
Later, I realized that I was in the bottleneck of losing weight. I have to make some adjustments.
Below I will share how I broke through the bottleneck of losing weight by adjusting my mentality, exercise style and diet.
After exercise every day, I will measure my weight and record it.
When I found myself, I didn't lose weight for two weeks in a row, but there was an upward trend. My first thought may be:
My usual exercise and diet are not well controlled!
Then I increased my exercise every day and my diet was stricter, but my weight didn't change in the end.
So, I began to suspect that there was something wrong with my weight loss method! Even thought about giving up and returning to the comfortable life before.
But then I went to see other people's weight loss experiences, and many of them mentioned a weight loss bottleneck period.
This bottleneck period means that when you lose weight to a certain stage, it will be difficult for you to continue to lose weight quickly or even rebound. Because your body has gradually adapted to the previous exercise style and eating habits, weight loss has entered a platform period.
Some people lose weight for a long time, ranging from three to four months to two or three weeks.
This makes me firmly believe that this bottleneck period is likely to be encountered by most dieters, and so is my situation.
Therefore, I firmly believe that as long as I persist, I will definitely break through this bottleneck period. If I give up at this time, the results of losing weight in the first two months will not only be wasted, but also may rebound back to the original fat man in the future.
So I adjusted my mind, stopped giving up easily and continued to lose weight.
In the first three or four months of losing weight, I have been walking fast for 60 minutes every day, and the time is fixed at 9: 00 to 10 every night. According to this exercise method, I lost 15 kg in the first two months.
After entering the bottleneck period of losing weight, I adjusted my daily exercise time to 8: 00 to 9: 00 pm; Change the body's adaptation time through changes in different time periods. The walking time has also increased to 70 minutes a day, and the walking speed has also accelerated a lot, even occasionally adding some jogging in the middle.
At the same time, ride a bike after work every day and add aerobic exercise. As long as it doesn't rain heavily, I insist on going home from work by bike every day. It takes about 30 minutes to ride a bike every day.
Targeted increase of anaerobic abdominal training. Actually, all my fatter parts are in my stomach. Although I lost weight for 5 months and my stomach was much smaller, my stomach still looks a lot fatter. Therefore, for the abdomen with more fat accumulation. Add 10 minutes of abdominal anaerobic training before walking every day, and then slowly increase it to 25 minutes, and the belly is reduced from 90cm to 85cm.
Therefore, in the first month of breaking through the bottleneck, I lost 2.6 kilograms, more than two kilograms than last month. Although I didn't lose seven or eight pounds in the first month, it was achieved with a small weight base, and I feel very satisfied.
In this way, by adding different aerobic exercise methods, targeted anaerobic training is carried out. Aerobic exercise and anaerobic exercise are combined, and the weight begins to slowly drop again.
In fact, in the first five months of losing weight, my diet control was not very strict. Basically, you can eat whatever you want. Breakfast is much more than the average person. At noon, we just eat as usual. The variety and quantity of dishes are not particularly particular.
Therefore, in order to break through the bottleneck of losing weight, I focus on adjusting food types without reducing my food intake.
No longer eat some high-calorie food casually in the morning. For example, I like to eat high-calorie things such as fried dough sticks and scallion cakes in the morning.
So I eat more light and healthy foods in the morning, such as whole grain porridge, such as red rice porridge and mung bean porridge, and eat more light foods such as eggs, soybean milk and milk in protein.
Try not to eat fried and greasy dishes in Chinese food. Choose to eat more vegetables that help you lose weight. In the past, Chinese food liked to eat dishes with meat, and almost every meal required meat.
Then change to Chinese food and eat more vegetables such as melon, green vegetables and tofu, which all promote weight loss to a certain extent. Of course, you must always eat some kinds of meat, and basic nutrition must be guaranteed.
Finally, we should establish confidence by adjusting our mentality, combine aerobic and anaerobic exercise, and adjust a reasonable diet. In the next three months, I lost another 7.8 pounds, and finally achieved the goal of losing weight and kept my weight at a reasonable level.
Ok, how to break through the bottleneck of weight loss, share it here today!
Next, I would like to share with you some weight loss misunderstandings I have experienced in the past two years.