Until one day, I was shocked when I looked in the mirror. No matter how I choose, wearing clothes is fat. No matter what focal length is used when taking pictures, people look big.
It took me two years to get back to my figure eight years ago. Image source: provided by Dr. Wu Wu)
Fortunately, in the middle of 20 16, my friend signed up for the life road race of 1. Although it's only 8 kilometers, I ran out of breath and felt like a mental derangement. But when I reached the finish line, I felt a sense of accomplishment and a feeling of "I can do it". I couldn't help but sign up for the second and third races ... The next year, I foolishly tried the 42 km marathon. In order to successfully complete the competition, I bought a lot of books to read, and various principles related to exercise and diet gradually integrated into my life. (Recommended reading: Lightning protection | Weight loss trap More than 5 mines to avoid)
Only by establishing a correct concept of slimming can we lose weight for a long time. Image source: provided by Dr. Wu Wu)
After I started exercising for a while, I suddenly had an idea: "Since I started exercising, shouldn't I eat healthier?" 」
Because of my medical background, the knowledge related to health and nutrition is relatively easy to get started. From the analysis of three major nutrients (protein, carbohydrate and fat) in food, to the proportion distribution of nutrients in each meal, intermittent fasting, ketogenic diet and even diet pills, I have read all the research literature and various reports. I have never started a business, but I have evolved into an automatic and faster chef who can prepare meals in 30 minutes.
Even if the weight remains the same, after reducing body fat, the body shape will look very thin. Image source: provided by Dr. Wu Wu)
In order to avoid the sports injury caused by running, I added muscle strength training to my training, and my body shape has also evolved obviously. After half a year, my body fat also dropped from 33 to 26, and I was accidentally named as a "slimming person". "How can Dr. Wu lose weight when he eats?" "Is it necessary to lose weight by running?" "Do people who lose weight have to ban white rice? These unconstrained problems also occur from time to time in life.
Corresponding to my work, as an obstetrician and gynecologist, I used to be asked similar questions: "How can I eat to keep the fetus from eating meat?" ""How to eat after delivery to lose weight? Because women want to lose weight most actively in the postpartum period, I also began to use my personal experience to promote healthy eating in clinic.
Going to the gym is not the exclusive right of boys. I love retraining and like to discuss all kinds of knowledge about retraining with you. Image source: provided by Dr. Wu Wu)
There are many reasons for getting fat. There is only one key to losing weight. My deepest experience is that there are many reasons for a person to get fat, but there is only one key to lose weight, and that is to regain the dominance of diet. (Recommended reading: Starting from "eating the taste of food itself", she lost weight painlessly 10 kg a year and stopped gaining weight)
How to regain the dominance of diet?
Step one, don't eat empty calorie food (subtraction principle)
If marriage is seven points luck and three points eyesight, then slimming is seven points diet and three points exercise. This is not to tell you to go on a diet with an empty stomach, especially not to choose a diet that only eats a single food. This method is neither scientific nor there are too many examples to prove that its effect is not lasting, and it will definitely gain weight again.
To regain the dominance of diet is to eat only nutritious food.
My diet secret: abstain from sugar and frying, eat more vegetables, avoid eating "empty calorie stupid food" with only sugar and no other nutrition, and subtract unnecessary heat sources.
If you want to lose weight successfully, exercise three points and diet seven points. Image source: provided by Dr. Wu Wu)
Because it is often not dinner that makes you fat, but small things that you think are nothing, such as iced milk tea for breakfast, a cake and a puff after a full meal.
Step 2: Ensure adequate nutrition intake.
Check whether the food you eat provides enough nutrition every day. Especially protein and dietary fiber, are often insufficient in most foods. Take-away ribs lunch looks like meat, but the meat slices are thin and the fried powder is thick. In fact, protein is rare. Vegetables are too oily and not enough. Although the staple food is rice, adding salty seasonings to increase the taste can easily lead to hidden hunger because of unbalanced nutrition.
Also, pay attention to whether you drink enough water, because sometimes the feeling of thirst will be mistaken for hunger. Never drink sugary drinks. It is recommended to drink at least 30cc of water per kilogram of body weight.
Step 3: Start cooking by yourself.
When you find it difficult to get enough nutrition in a fixed calorie when you eat out, you will make up your mind to start cooking by yourself. Because of balanced nutrition, eating out with moderate calories is less selective, otherwise it is particularly expensive.
I often tell you that what I learned from the curator is not how to squat down correctly and lift hard, let alone how to swear fluently. It's about how he prepares meals quickly in a simple way after fitness. Since he can cook, of course we can.
My plate proportion and cooking principle: two kinds of vegetables occupy one grid and protein starch accounts for half. Natural spices instead of sauce, Chili instead of spicy oil, curry powder instead of curry blocks, onion and garlic sauce instead of XO sauce sweet and sour sauce. It's not fried or cooked.
It looks like a small portion, but because protein and cellulose are rich, I actually feel full. Image source: provided by Dr. Wu Wu)
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Losing weight without oil, losing weight too fast may cause menstrual disorder! ? The key to a regular physiological period lies in stable hormones, and the raw materials for synthesizing hormones mainly come from cholesterol.
If the diet is deliberately "oil-free", everything is boiled, probably because the lack of raw materials leads to hormonal imbalance and menstrual imbalance. So it is necessary to reiterate that even if you lose weight, starch, protein and lipids are still indispensable.
Then there is the speed of slimming. If you lose weight too fast in a short period of time (more than 1kg per week, more than 4 kg per month), your body will suddenly feel insufficient calories. In order to cope with stress, the reproductive system will be affected first, leading to irregular ovulation and irregular menstruation.
It is suggested that girls can record the changes of menstrual cycle while recording their diet. If you find changes in menstrual cycle or menstrual volume, you can go to obstetrics and gynecology for further examination.
It is the culture of Taiwan Province Province to lose weight at all costs, come back fat and eat and drink. When you want to lose weight, there will always be people who say "It doesn't matter if you eat first today", "Losing weight is tomorrow", "You are not fat, you just have a bigger skeleton" and "What does it matter if you are fat? Happiness is more important. "
If you want to lose weight successfully, you must be honest with your posture from the beginning and ask yourself what you are pursuing. Is it weight? Is it body fat? Or do you have nothing in mind, just want to "be as thin as possible"?
Be honest with your posture. Every change is progress. Image source: provided by Dr. Wu Wu)
My experience is, don't rush, don't push yourself too hard, and make a weight loss plan full of restrictions at all costs, because then you will have a strong sense of deprivation and it will be difficult to maintain it for a long time. Often you will want to get rid of retraining to a certain extent, leading to failure again and again, and even begin to doubt yourself.
In recent years, new research has confirmed that obesity has a negative impact on health. Losing weight is not only for appearance, but also to win back your health and real happiness. (Recommended reading: "Nirvana in Fire" actress Tamia Liu weighs nearly 60Kg. A perfect figure depends not only on numbers, but also on health)
With the right attitude, losing weight will become less painful.
Because of exercise, diet and mentality, I successfully lost 6 kilograms, and I haven't gained weight for 3 years. Yes, this is what you see now.
Up to now, I continue to retrain, not only to maintain the basal metabolic rate, but also to have good lines. Image source: provided by Dr. Wu Wu)
Next, I will share with you all kinds of sports involving women, weight loss, pregnancy preparation and pregnancy, and sincerely invite you to practice a comfortable and beautiful life with me.