Let me make a few points.
First, establish a good weight loss mentality.
The most basic thing is to know that losing weight may be a very hard thing, but it is a very fair thing.
We may complain that the world is unfair. Some things, we have made great efforts, but we may not succeed; There are others, because everyone's resources are different, some people are easy and some people are difficult. But in the matter of losing weight, everyone is standing on the same starting line. No matter stars, supermodels, dignitaries, tycoons or ordinary people, they should control their diet and exercise more to lose weight. There is no other shortcut. As long as they make the right efforts to lose weight, they will certainly succeed. There are no fat people who can't lose weight, only fat people who don't work hard enough.
Second, don't focus on weight when losing weight.
Whether it is emphasized repeatedly or not, wrong cognition and excessive attention to weight are still the biggest enemies of dieters.
I suggest that you don't care too much about your weight a few months before you start to lose weight. As long as you find the right method, you should weigh yourself step by step, once a month, but only when you lose weight. Weigh yourself once a week and monitor the changes of fat.
People's weight will change greatly in a short time. Sometimes today's 50 kg, after a sleep, it will become 5 1 kg the next day, which is normal. This short-term weight change is the result of many factors, such as diet, water consumption, sodium intake and female menstrual cycle.
Sometimes, when we eat a salty meal and eat too much sodium, our body's water will temporarily increase, which will definitely cause weight gain. After about dozens of hours, when the excess sodium is discharged, the weight will return to its original state. But if you weigh yourself frequently, you will feel fat as soon as you see the weight gain. If you toss and turn, your mentality is easily affected.
The changes of estrogen in women's menstrual cycle will also significantly affect the amount of water in the body. Before and during menstruation, it is not uncommon to gain a few pounds, which is an increase in water, not really fat.
Weight loss needs to pay attention to the change of body fat. And people's weight increase and decrease, in addition to fat, there are many influencing factors. It is definitely not accurate to measure the increase or decrease of fat only by weight.
If you stare at your weight all day, or even weigh it two or three times a day, the weight can't explain the change of your fat first, because it's too easy to gain a catty, but it's impossible to gain a catty in a few days unless it's extreme.
The faster you gain weight, the less likely it is that you gain fat.
Secondly, staring at your weight all day can easily make you feel anxious when you lose weight, and sometimes it will seriously affect your normal weight loss process.
The ideal state that many dieters want is to see the light when weighing. Actually, how can it be so simple? Even the most reasonable way to lose weight, weight fluctuation is normal in the process of losing weight.
Unfortunately, many people don't understand. As long as you weigh yourself, you will feel that you have entered the platform period and failed to lose weight ... and all kinds of wrong and negative thoughts have appeared.
Once this mentality fluctuates, the original good weight loss method may have no confidence to implement, so the weight loss cause will give up halfway. What's more, self-abandonment leads to overeating and life is once again in chaos.
So remember, in the process of losing weight, weight is only a secondary factor to monitor the weight loss effect. Don't take weight as everything, which is equivalent to setting obstacles for yourself to lose weight.
As for how to monitor and measure the weight loss effect is correct and reasonable, we will talk about it in detail later.
Third, people have lost weight, and it is not so easy to rebound.
Many people don't bite their debts when they are fat and don't worry too much, but once they lose weight, they are anxious all day. They are afraid of eating too much and getting fat. If they obviously eat too much of this meal, they will often feel seriously guilty and their mood will be greatly affected.
This kind of anxiety will definitely affect the maintenance of weight. Finally, the emotions accumulated to overeating to vent, the psychological defense line of weight loss collapsed, and the weight loss results were wasted.
In fact, people don't get fat by one meal or several meals.
If you want to gain one kilogram of body fat, you need at least 8000 kilocalories. So many calories, even if you drink oil from a bottle, you have to drink nearly two kilograms, which is unimaginable for ordinary people. There must be a process when people get fat. Most people gain weight bit by bit in a year or several years.
If you lose weight successfully, it doesn't matter if you eat more occasionally during the maintenance process. Don't worry at all. Eat less the next day and keep a healthy diet for the next two or three days.
Therefore, I generally suggest that people who lose weight can eat delicious food while maintaining their weight, and they can taste delicious food intermittently. It is enough to eat too many calories intermittently. Don't eat like an undercover, trembling and walking on thin ice. If you enter this state, you are likely to gain weight again.
Fourth, more contact with the positive energy of losing weight
Tell you an interesting story. In fact, being fat and thin is contagious.
After graduating from Xiao Zhi University, he worked in state-owned enterprises for less than two years. After he gained weight, he lost weight in various ways, and the effect was not good.
Her height is 17 1 cm, and she weighed 72 kg when she lost weight. I helped her make a detailed weight loss plan, and I'm going to see her weight loss effect after a period of implementation and then make adjustments. But a week later, when she asked him if there was any problem with the plan, she smiled and said, teacher, I haven't started to implement it yet.
Later, she put off losing weight. Finally, she made up her mind to start reducing, but the implementation was not ideal. Although the body fat rate decreased, it was slow. She later self-reviewed that even if she couldn't control her mouth, the implementation of the weight loss plan might be less than 50%.
It is very important to find a good way to lose weight, but whether it works or not depends entirely on the implementation of the dieter.
Finally, Xiao Zhi's weight loss simply dropped. She slowly stopped talking about it. About 34 months. Suddenly one day, when she weighed me, she said, teacher, I have lost weight. I lost weight 14 kg.
I was surprised to hear the news. At first, I wondered if this was an opportunity for her to make up her mind to seriously implement the weight loss plan. As a result, she said that the weight loss plan was long gone, and she didn't deliberately lose weight. Only a few months after changing jobs, people have become so thin.
I asked, is the present job much more tiring than before? She said no.
Get to the bottom of it to understand how Xiao Zhi lost weight. It turns out that this is a typical case of social network affecting obesity.
Some mature studies have found that social networks can also affect a person's obesity. Simply put, it is easy to get fat when you get along with fat people, and it is easy to get thin when you get along with thin people.
A study followed 12000 people for 32 years. The results show that if one of your relatives and friends becomes obese, your risk of becoming obese in 2-4 years will increase by 65,438+0,765,438+0%, and vice versa. If one of your closest friends loses weight, you will also increase the possibility of losing weight.
In his previous work unit, Xiao Zhi often came into contact with several overweight colleagues. The topics we usually discuss together are always inseparable from eating. They think that if you don't eat well, how can you talk about the fun of life? In this environment, Xiao Zhi's weight loss has been put on hold again and again.
In the new company, Xiao Zhi's new colleagues are all thinner and have different values from Xiao Zhi's former colleagues. Xiao Zhi said that people coming and going are in good condition and feel quite stressed. I used to think eating was a happy thing, but now I think beauty and health are the happiest things.
So he naturally began to control his diet and usually did exercise with his colleagues. He didn't deliberately lose weight, he just lost weight quietly.
So when you lose weight, a good environment is also very important. Usually try to deal with people who have lost weight successfully and kept good, and communicate with people with health concepts. Environment can even be the key to success in losing weight.
Fifth, it is not "I want to lose weight, but I want to lose weight"
I hope everyone who wants to lose weight can think about a problem. Everyone asked me to lose weight. Do I want you to lose weight or do you want to lose weight?
Some people will say when they lose weight, I can't eat like this and exercise like that. What should I do? There is nothing to do. If you can't lose weight, you will only fail.
Losing weight is as cruel and realistic as social competition. If you can't finish the work, you will be eliminated. There is no shortcut to losing weight. Beauty and health should be exchanged with sweat and even tears.
As a weight management consultant, I also hope that the weight loss method can be as simple as 1+ 1=2, but there is no way. The reality is that weight loss methods must be relatively complicated to be effective. If a method of losing weight is too simple, it will only make you happy, instead of really paying attention to your fatness.
Studies have found that people who go to the hospital to lose weight have a much lower success rate than those who lose weight independently. The reason may be that when I go to the outpatient clinic to lose weight, dieters may have the mentality that doctors want me to lose weight, while people who lose weight independently have a strong driving force of "I want to lose weight".
Sixth, be alert to lose weight.
When you lose weight, you may generate a lot of negative energy, which has a great impact on weight loss. For example, if losing weight is unsuccessful, you can find a reason to lose weight, but you can't believe it at first.
Many people know that diet control is the most important thing to lose weight, but some people say that there are few delicious things in my diet control, but why not lose weight
Then I ask you, do you really eat less?
There used to be a BBC documentary about losing weight. It tells a woman that she has been losing weight and only eats 1 300 kcal food every day, but she is not thin. She thinks she may have a slow metabolism. Later, she went to the laboratory to measure her basal metabolic rate, and the result was not lower than that of ordinary people. Nutritionists tested her with double standard water method, and finally found that her actual daily calorie intake was not 1300 kcal at all, but 30 kcal.
This situation is called subjective underestimation of calorie intake. You think you eat very little, but in fact you eat a lot.
There is a lot of scientific research evidence in this regard, and many nutritional epidemiological studies have found that it is common for people who have been trained in diet records to underestimate calories.
For example, a one-year study found that the calorie intake of subjects was underestimated by 20% on average.
Other studies have found that the proportion of young obese people underestimating calorie intake is as high as 47%. Another study reports that obese people underestimate calorie intake, even reaching 53%. Many studies have confirmed that the proportion of women underestimating calories is higher than that of men.
As long as you are not thin, you must still be eating less (provided that your body fat rate is relatively high).
I have encountered many such cases in the process of guiding weight loss. People who lose weight always feel that they eat very little, but they are not thin. They asked me if there was any special reason. In fact, it's very simple, that is, you don't realize that you underestimate the calorie intake.
Underestimating calorie intake is actually one of the important reasons for underestimating food weight. There are also the calories of various sauces and seasonings, which many people have not counted. For example,100g salad dressing has a calorie of over 700 kcal. Many people do not count the calories of fruits and vegetables. In fact, these things often add up to a lot of heat.
The second negative energy of losing weight is losing weight, but I don't believe it at first sight.
Some students lost weight for a while, and the effect was good. Some students have lost 5 pounds, one has lost 8 pounds, or even more, but many people don't believe in their own achievements. They often question that I have lost a few pounds, but it is estimated that it is water and all muscles.
Fat, even a catty, everyone feels fat; If you lose weight, even if you lose a few pounds, you feel that water is lost and even muscle is lost. This mentality is a typical "negative energy for weight loss", which will seriously affect the weight loss effect.
The increase or decrease of human body moisture will indeed be manifested in the weight change, but when losing weight, as long as it is put in place, it can't just lose water when losing weight. Again, losing weight can't just focus on weight changes. If you lose weight and your waistline is thin, there is no doubt that you have lost fat.
Sometimes, dieters suspect that all they have lost is muscle. I don't deny that it is indeed possible to lose some muscles, especially in the wrong way of extreme diet control. As long as you lose weight obviously in the process of losing weight, you can't just lose muscle without losing meat.
The scientific and reasonable way to lose weight is to find a healthy lifestyle, a lifestyle that gets along well with your body.
Healthy body, abundant energy, confident and optimistic attitude, and even good interpersonal relationships are all greater gains beyond beauty itself brought by reasonable weight loss.
Finding a healthy way to lose weight is a natural thing to lose weight.
For example, I generally suggest reducing the amount of salt in the diet by half. A relatively low-salt diet is good for your health. Mature studies have confirmed that a high-salt diet, like a high-fat and high-sugar diet, is a diet that is easy to cause food addiction.
At first, many people were not used to it, but after a month, they got used to a low-salt diet, and they ate a lot less unconsciously, and people would lose weight comfortably.