I will never forget me in 2065 438+05 65438+ early October. When I saw my slim self in the mirror, I was filled with emotion. At that time, it was more than five months since I started to lose weight on July 3 1 2065438. Over 150 days, from198kg to158kg. 40 pounds of fat!
When I started:
20 14 at the end of July, weight198kg. 20 14 lost about 2 months:
At the beginning of 20 14, 10, it lost about 15 kg. I entered 20 14 12 and started:
At the beginning of 20 14 and 12, I lost about 30 kg. 20 14 years, lost 40 kg in 5 months. On average, I lose 8 pounds every month. Statistically, this is a safe number. But the bitter truth is that I still bounced back at 20 15! Anti! Play! Yes! Less than half a year after 20 15, the weight soared like a rocket, rebounding from 158 kg to 192 kg!
20 14 how did I lose weight? There are six main words: shut up and take your legs. But the execution of these six words, I have deviation! This led to my miserable weight of 20 15, Big bounce! Summary of 1 slimming in 20/kloc-4 years: 1, duration: 168 days (about 5.5 months), 20 14 years, July 31-20/kloc-0.
Part of my 20 14 3 running record. Weight loss record:198kg (99kg) →158kg (79kg): ↓ 40kg (20kg).
4, slimming way:
1) Early 1.5 months: Walk fast for 5 days every week and rest for 2 days. Average pace per kilometer: about 8' 35 "-8' 55 ".
2) 1.5 months later, the jogging stage starts from 400 meters (standard plastic track 1 lap) and gradually stabilizes to 5 kilometers. Run 5 days a week and rest 2 days. Average pace per kilometer: about 4' 50 "-5' 30 ".
3) Three meals: normal breakfast, dieting for lunch and dinner, and no staple food (rice) for dinner, mainly vegetable soup or broth+vegetables.
5. Rebound: All-round rebound within 1 year (20 15 years).
6, self-evaluation: amazing perseverance, hard process, beautiful and short, and finally hard! Failure in failure! They all say "Fat people are potential stocks". But why haven't I soared out of the big bull market in my life, and I have gained weight again? There are two culprits:
1 and 20 14 were eating incorrectly.
2.20 14 wrong movement mode.
The staple food must be eaten! I bought this with blood and tears to regain my weight. 20 14 I have lost weight in recent months. It can be said that it is no exaggeration to describe my diet with trepidation and putting the cart before the horse. In order to maintain the so-called slimming effect. Apart from breakfast, my lunch and dinner are very simple. Especially dinner. I basically don't eat rice, just drink some vegetable soup or eat fruit. In fact, there was a hidden danger at that time, and it also laid a hidden danger for the retaliatory rebound of weight later: the more you limit your diet, the more you can't limit it. Especially after high-intensity exercise stops, the intake of calories is far greater than the consumption of calories. How can there be a reason not to rebound quickly?
At the beginning of 20 15, I joined a startup company. Yes, the sad story is staged again. . . . Mom, hey! Less than 1 year, I will reply again! Fat! Yes!
This is really a sad story. . . . . . I will never forget the scene where the boss of the company once laughed at me for being like a ball. . . . . .
The second slimming started at 20 16, 10, 16, 20 16, 10, and 16 is still in progress. The following is my morning weight and my weight in the past 260 days.
20 16 10 16 morning weight and bedtime weight change curve. As can be seen from this picture, my morning weight and bedtime weight change zigzag. This is also the law followed by healthy and safe slimming: losing 0.5Kg per week. On average, I lose 2 pounds a month. Lose 5KG at most every month (i.e. 10 kg). You can also see that I experienced a wave of weight stalemate after 2065438+mid May 2007. The technical term is: platform period. I just spent it. In the past 38 weeks, you will see more clearly the trend of my weight change on Sunday morning:
In the past 38 weeks, my weight change curve on Sunday morning was relatively stable, showing a downward trend. The following is a comparison chart of my body shape 56 days before this slimming:
See if the effect is not lost to my weight loss of 20 14. It only takes 56 days to achieve this effect.
Look carefully, everyone. This chest muscle is obviously coming out. The abdomen is also much better than before. There is also a vest line vaguely. What does it all depend on? It all depends on three meals adjustment and lightweight exercise! And what is lightweight sports? Just do push-ups, squats, hip bridges and walk indoors.
In addition, stretching also contributes! I lost more than 260 days this time, and the indoor exercise in the first 74 days:
Squats have been done: 46 13. Manufacturing in groups. Starting from 5/group, gradually increasing to 20/group. The upper limit of the number of groups is controlled at 5 groups.
Push-ups have been done: 4280. Manufacturing in groups. Starting from group 5, there is an adjustment pause in the middle. The upper limit of the number of groups is also controlled at 5 groups.
20 14 my father, who witnessed my slimming process, commented, "You have lost weight faster and more evenly than the previous year." And this slimming, let me realize: the real healthy slimming is definitely the whole body slimming!
Since June 6 last year 10, I started to lose weight again, and lost 27 pounds at the highest time. Now I feel much better than when I was 14+058 kg! Of course, there are regrets: unfortunately, I didn't pay attention to going to bed early in this process. Because if I go to bed early, I will lose weight faster! Because when we sleep, the human body secretes leptin! The more normal the biological clock is, the faster we lose weight during sleep! I have established a weight-loss mutual aid Q group with several fitness instructors. Friends who want to lose weight can come to talk, and we will give help and answer questions. The group number is 569453575.
After losing weight, from June 20 16 to June 2006, I lost nearly 30 Jin.
1, never go on a diet! Three meals must be normal and delicious! I am full at 7 o'clock for dinner, but I must eat the main food (rice). You don't have to eat meat for dinner, but you should eat more vegetables. You can drink both broth and vegetable soup.
2. You can lose weight easily and stably without pursuing high-intensity outdoor exercise!
I hope my experience of losing weight again after rebounding can help the friends who are worried about obesity!