This table is calculated by Harris Benedict's formula and is set for office workers who often sit and seldom exercise.
According to Red Valley's slimming diary, the following methods can be used for reference.
The first month: change appetite+light exercise
Action → Eat only when you are hungry, eat seven points full, don't eat midnight snack, and exercise three times a week.
When you start to lose weight, don't set too difficult goals. If you start to strictly control calories, or run 10 laps in the playground every day, you may have a serious sense of deprivation inside, and you will shrink back after three days. Therefore, in the first month of losing weight, we just need to correct our eating habits a little, starting with changing our appetite.
Fat people usually lose control of their diet and can't tell whether they are "hungry" or "greedy". Therefore, the first step to change your appetite is to "eat when you are hungry", and be patient when you are greedy, because that is not your "real need", remember! When you spoil your mouth too much, it is time to abuse your body!
In addition, stop when you are "seven minutes full", give up the habit of eating "midnight snack", avoid excessive food abuse of the stomach, and don't let endless calories turn into fat. You will find that if you eat with a little hunger, you can taste the food better, and you don't need to "eat until you are full" to seek satisfaction!
Also, the habit of exercise is very important. The benefits of exercise are not only consuming calories, but also relieving stress, enhancing immunity and increasing cardiopulmonary function. , good for physical and mental health! Exercise makes us clearly feel the "weight load" before we can control our diet. Under the benign interaction between appetite control and daily exercise, the motivation to lose weight will be strengthened. There is a simple reason. No one likes the appearance of panting and sweating when exercising. If you feel overloaded during exercise, you will eat less to try to lose weight and make yourself more flexible and fluent!
When I first started to lose weight, I exercised for 60 minutes three times a week, even if I just walked, as long as I could sweat and increase my heart rate! Friends who haven't used to exercise before will be at a loss at first. It's still an old saying: As long as you practice 2 1 time, the habit will become natural and everything will become easy!
The second month: a change of taste+moderate exercise
Action route → Avoid touching my food, eat more natural fruits and vegetables and exercise five times a week.
The first month is the key to habit formation. You will regain control of your life and find that you are the "master", instead of letting food lead you by the nose and not letting excessive eating damage your health. At the same time, you will feel that your diet is much more moderate than before, but you are still very satisfied. Then, you will feel more confident in the second stage of diet control. At this time, you must choose food more skillfully and avoid "mineral grain".
In fact, "mineral grain" is what we are familiar with as "junk food". It usually contains too much oil and seasoning, which constantly stimulates our appetite. Just like mines, it will always cause an "appetite explosion" and make our bodies "heavy casualties". Mineral grain is not only high in calories, but also easy to make us fat, and its nutritional value is not so high, on the contrary, it will do harm to health.
What mineral grains are there? According to 10 "junk food" published by the World Health Organization (WHO), they include fried, pickled, processed meat, biscuits, soda cola, instant noodles, canned plum, frozen dessert, barbecue and other foods. Most of these foods are processed repeatedly, with high calorie but limited nutritional value, and too many seasonings and chemical additives are added.
Studies show that the hazards of junk food include obesity, accelerating aging, damaging liver function, affecting brain power, and even causing cancer, which is harmful to health. Try to eat less junk food, not only for slimming, but also for health.
It is not easy to say goodbye to these foods at once, so we try to replace them with natural fruits and vegetables to gradually reduce our fascination with mineral grains! Just like people who quit smoking, when they don't smoke, they still want to eat in their mouths, so they use chewing gum to meet their needs. On the other hand, eating fruits and vegetables can make you feel full, so that the war of resistance to lose weight can continue. Remember! There is only one kind of people in the world who will fail to lose weight, and that is hungry people! In addition, natural fruits and vegetables are rich in fiber, vitamins and minerals, which are beneficial to health. We must get rid of junk food and form a good habit of eating more fruits and vegetables.
In addition, in the second month after the habit is formed, the exercise frequency is changed to 60 minutes five times a week. If the physical load is enough, the exercise intensity can also be improved. For example, the first month's exercise is walking, and the second month can be changed to running, mountain climbing and other sports, so that the body consumes more calories. At this time, you can feel the benefits of exercise, not only the spirit becomes fresher, but also the whole person is radiant and even lost a few pounds. Then you must have more confidence in the weight loss plan!
The third month: start a weight loss plan.
Action route → calorie control+exercise 7 times a week
After the first two months of "cultivation", you will definitely feel the power of habit. At the initial stage of habit formation, I felt that something was wrong with me, but I survived. After practicing for 3 ~ 5 times, it becomes more and more natural. When I practiced for nearly two months, I didn't feel forced at all, because "habit" began to work!
Take baseball as an example, just like the ball thrown by the opponent always misses at first, and the ball seems to turn around and disappear. But with the improvement of batting skills and muscle strength, the pitch seems to become bigger and bigger, and finally it is as big as a coconut, making it easy for you to hit a home run. Therefore, in the process of gradually forming the habit of increasing weight loss intensity, not only will you become healthier, but your willpower will also be enhanced, and it will be much easier to control calories then!
In the next three months, you must keep the eating and exercise habits you developed before, but at the same time, you should take more accurate calorie control and make a weight loss schedule for yourself. We first set our ideal weight according to the body mass index standard of health units, then calculate our daily calorie intake by Harris-Benedict equation, then set the upper limit of daily calorie intake with reference to our weight loss schedule, record the actual calorie intake every day, and constantly review whether we can achieve the effect of losing weight. However, even if you lose weight to the standard weight, you should still maintain good eating and exercise habits!
If you have exercise habits and good eating habits (like to eat natural fruits and vegetables and eat less mineral grain), you can skip the habit training in the first two months and start directly from the "weight loss plan" in the third month! If you are deeply dependent on high-calorie food, you can also lengthen the habit-forming time, such as extending the habit-forming time from one month to two months and doing more exercise to cultivate habits.
Conquer and influence the enemy
"Habits" are accumulated over time. Unhealthy living habits make us gain weight and harm our health. Conversely, healthy living habits can also be cultivated, and we can also use the power of habits to replace unhealthy living habits with healthy living habits. This process is like a soldier conquering the enemy, even affecting the enemy, and even the enemy joining us! After these three stages of habit formation, your appetite will become smaller and smaller, which meets the real physiological needs and your taste will become weaker and weaker. Eating natural fruits and vegetables can get the greatest satisfaction, and at the same time it will gradually stay away from my food. In the end, you will be able to enjoy this healthy diet and exercise habit more effectively and control your health.