Fasting is a natural diet, which can transform your body and mind into the best state. It can promote cell self-repair, control blood sugar, reduce visceral fat, control the growth of growth hormone IGF- 1 in vivo, and reduce the possibility of cancer.
My height 170cm, obesity and edema. 20 13 began to lose weight in the second half of the year. At first, the weight was 240 kg+, and the waist circumference was 3 feet 6. It is no exaggeration to say that my parents have traveled all over the city to buy pants for me (I am too fat to buy clothes).
Through running (45 minutes a day)+eating less and eating more meals+walking more at work, it was finally reduced to 160 kg at the end of 20 14.
During 20 15 years, it remained at 160 kg throughout the year, with occasional fluctuation of 2 kg. (Actually, I was blinded by the 80 pounds I lost, comforting myself that 160 pounds is slightly fat. )
I made a wish at the beginning of 20 16, hoping to lose 108 Jin (this is true, the forehead is really 108). Results I went to the bay with my mother in April, ate 10 days, and my weight soared to 165 kg. Come back for more than a month, all kinds of running can't eat less 165 kg, the baby's heart really collapsed.
One day in early June, I finished reading the book Fast Food recommended by Big V in one breath, and thought I could try the 5:2 fast food diet introduced in the book. Even if I fail, it will be an experience. What if I succeed?
Post your 30-day weight record first. Body mass index decreased from 28.5 to 26.7, and visceral fat index decreased from 10 to 8.
The APP used is mint, which can record the weight and check the calories of food. Weighing scale belongs to Omron and can measure data such as body mass index.
1.
Target 65KG, reduce fat and body fat;
Control blood sugar;
Everything is for good looks, and more importantly, a healthy body.
2. Choose a fast food day that suits you.
Because every Sunday is a family dinner day, I chose Monday and Thursday as fast food days, sharing these 500 calories in the morning and evening, and delaying the meal opening time to reduce my hunger.
The daily menu of fast food day is as follows:
Get up early: a cup of black soybean milk (refined without bean dregs dietary fiber to help defecation), miscellaneous grains steamed bread 100g (ordered by Taobao).
I don't eat in the morning because I have edema constitution. After I arrive at the company every day, I must have a cup of American coffee and a cup of red bean and barley water.
Lunch: No food. The number of calories you can eat every day on a fasting day can be arranged according to your own needs. Personally, I prefer to have lunch in the evening.
No food in the afternoon, 2 cups of lemonade, about 700ml.
Dinner: egg 1 piece, 2 skewers of pork (80g lean meat), coconut water.
Normal daily menu, as usual, eat less outside.
* On the normal day after the fasting day, there is no strong desire to "I want to eat". Every Saturday, I will restrain myself from eating less.
* Fruit, I choose raw tomatoes, grapefruit, oranges, apples and bananas.
3. Work and rest normally to ensure daily exercise.
While working five days a week, I insisted on running for 40 minutes every night, and I didn't deliberately exercise less because I didn't eat.
Personally, I need to explain that sports really vary from person to person. I have been in good health since I was a child. I can keep up with my physical strength and energy during fasting, and my work and sports are not affected.
4.？ Good living habits
I have formed a good living habit, rest from 6 am to 9: 30 pm, and don't smoke, drink or stay up late.
Good living habits are conducive to the smooth implementation of light fasting. The more you stay up late, the easier it is to find something to eat to fill your stomach. It's better to sleep early for beauty sleep.
Please get the support of your family.
Before the hunger strike, I explained to my parents what it was like to hunger strike and asked them to cooperate with me. After all, my mother is a good cook. If she plays with big dishes every day, I will collapse.
1. first determine what type of obesity you belong to, and then choose a weight loss method that suits you.
Listen to the weight loss veteran tell you: complete fasting, weight loss medicine, weight loss tea, acupuncture, touch! Don't! Yes! ! !
2. Eat medium rare and medium rare.
Less sugar, less oil, less additives, less snacks, less exquisite food and no drinks.
Low GI food is hungry, and plants are better than animals.
Balanced diet, high in fiber and protein.
Eat less fine carbohydrates and more coarse grains.
Pay attention to the sugar content of fruit, not all fruits will not make you fat. Some people have appetizers when they eat fruit, but they don't want them when they are hungry.
3. Record the daily weight, measure the comprehensive index once a week, make a good comparison and motivate yourself.
No data, no standards, pure nonsense, I slowly relaxed and gave up.