Steps/methods
1, buy a digital scale
It seems simple to do so. I suggest buying a digital scale accurate to 0.2 (that is, 2% pounds) before starting to lose weight. I will explain the reasons below. I also suggest that you either buy an electronic scale to record your weight every day, or start recording your weight every day.
I bought such an electronic scale, which can be accurate to 0.2 (2%).
2, insist on weighing every day
You will find that almost every dieter will tell you that you only need to weigh yourself once a week. I suggest the opposite. Because of success, I am happy to see the result every day. I recommend buying an electronic scale accurate to 0.2, because if your weight is 170.8 kg the day before and 170.0 kg the next day, there is a big difference between them. It would be great to lose 0.8 Jin a day.
However, if your scale is not so accurate, after eating healthy food all day and exercising hard, you will feel quite discouraged if the next day's display is still 170 kg. Accurate weighing scale can make you more active in losing weight. More good grades and clear weight loss figures every day make it easier to lose weight.
3. Drink 8 glasses of water every day.
This suggestion is familiar to everyone, but it is for this reason that I recommend it for different reasons. Drinking 8 glasses of water a day can help you "reduce hunger". I can't prove this by scientific means, but when I am at work, I usually drink 4 cups in the morning and 4 cups in the evening. I always feel hungry soon when I don't drink water. Moreover, I was sleepy very early in those days when I didn't drink water. Don't be intimidated by the number of 8 glasses of water. Try my method: I have a pint glass at work with a capacity of about 16 ounce (just like all pint glasses). All I have to do is drink two cups in the morning and two cups in the afternoon.
4. Let others know you are losing weight.
Tell everyone that you are losing weight. There is no need to be ashamed of losing weight. I find it more difficult to keep the secret of losing weight than to tell others. In fact, telling colleagues, girlfriends, family and so on about losing weight will increase your sense of responsibility. It always reminds me that my colleagues and family know that I am losing weight and I don't want to let them down. I also selected some representative "weight trend charts" and posted them on my refrigerator, room and wall. I hope that the change of weight can constantly remind myself. I know it's a cliche, but it's important for me to remind myself to achieve my ultimate goal.
I think I should also remind everyone to remember this. When I was 50 kg overweight, I told people that I was on a diet, but they all told me, "You don't need to lose weight at all." This surprised me because I was obviously overweight. Please note that you may hear similar comments. I find it much easier to accept their compliments than to try to prove that I am on a diet. Remember, you are losing weight for yourself, so you don't need to prove anything to others.
5. Don't go on a diet on weekends.
This is another unconventional suggestion. Even without a big weekend diet, I can lose 50 pounds. I find that if I go on a diet until the weekend, I will feel tired, depressed and even listless. I think Friday and Saturday (my way of working and sleeping) are used to celebrate the success of dieting in the first five days.
You may think this is unnecessary, especially in the first few weeks of losing weight. However, just like the past few weeks, the weekend has become my weekly success celebration day, and I am mentally prepared for losing weight next week. I think this is a kind of spiritual charging.
6. Don't sacrifice your life for dieting.
Sometimes, you will find that you can't meet the standard of healthy eating. Whether you have a working lunch with a team, a birthday or a special occasion, there will always be something that prevents you from eating healthily. Even if you have to make sacrifices for something in life, losing weight must be the top priority. My response to this is to trade a day on the weekend for not dieting. In other words, if I don't go on a diet on Tuesday, I can use Saturday instead.
7. Always make small changes
This is a very common secret, but mine is a new skill. You don't have to give up what most dieters advise you to give up (soda, coffee, beer, caffeine, etc.). ), as long as you have healthier resolution.
I don't want to give up anything, so I decided to use some changes instead. The first change is that I drink diet soda now. Don't worry, you'll get used to the smell soon. A few days before I started to lose weight, I vowed never to drink diet soda again. Now, thanks to my girlfriend, diet soda has become the only carbonated drink I drink. The second change I made is to drink black coffee from now on.
In addition to making some small changes in the weight loss plan, make some small changes in life: park your car farther, walk to the end of the platform, take the last car, and swear not to take the elevator for a whole week. I also found the benefits of wearing a pedometer and tried to challenge myself whether I could walk all day. I walked 6.5 miles on the farthest day. I also take the initiative to walk to work twice a week.
8. Multi-angle understanding.
Your weight loss process is only an incredible small part of your life. Suppose you live to be 80 years old, it only takes you four months to lose weight, which is 0.42% of your life. In other words, the four months of dieting and losing weight only account for less than half of your life 1%. On the other hand, think about the huge benefits you have gained with this life of only 0.42%. If this can help you keep your enthusiasm for losing weight, then start the countdown of 120 days now.
9. Exercise reasonably
It's still very troublesome to take time to go to the gym. But doing half an hour's exercise only accounts for 2% of your day, assuming 24 hours a day (nonsense). For me, the most inspiring idea is to compare the time spent on sports with the time spent on soap operas. As a big fan of Everyone Loves Raymond (a movie about children's pranks), every time I want to sit down and watch an episode, I will remind myself whether I should sit around for half an hour or finish my daily exercises.
10, set the dangerous weight
Once you have successfully lost your predetermined weight, you need to maintain your current weight. So you set a dangerous weight. You must choose a weight and swear never to exceed it again. It is normal for the weight to fluctuate between 5 and 10 pounds. I suggest you choose a weight that is about ten Jin higher than your "normal" weight, and don't exceed this weight. Set a dangerous weight so that I can keep my weight per pound for a year.
How to restore normal diet after dieting without rebounding is easy to rebound after dieting. The easiest way to keep fit is to stop eating after noon and adjust your underwear, which will last longer.
How to gradually return to normal eating habits after moderate dieting and exercise to lose weight without rebounding? First of all, your method of combining reasonable diet with exercise has virtually followed a reasonable weight loss method.
Dieting to reduce the source of fatty foods can achieve the purpose of losing weight, which many people know; It is also reasonable for you to worry about dieting and losing weight, which is related to your personal eating habits, but it doesn't mean that you don't eat anything for dinner.
When running, the exercise of skeletal muscle consumes the most sugar, which reduces the synthesis of fat; At the same time, it consumes the body's heat and reduces the storage of fat in the body, that is, it achieves the purpose of "burning" fat.
Another thing you need to achieve your weight loss goal is that your strong determination to lose weight is related to your beliefs.
Secondly, I would like to give some personal suggestions on how to lose weight in the student stage:
Breakfast is simple, but it needs high protein and nutritious food (proper staple food+an egg or 200ml milk).
Have a full stomach at noon, because all activities in a day need energy and nutrition. Dinner is easy and less, eat less pasta.
Don't stay up late at night, especially not beyond 23:00, because 23: 00-3: 00 is an important time for fat metabolism;
Remember to eat less fruits and snacks;
Walk or jog for about 5 kilometers every day.
To sum up, even if the holiday lasts, the chance of rebound will be greatly reduced according to a reasonable diet and proper exercise. I wish you good health and longevity!
After dieting to lose weight, return to normal diet. Will eating ribs porridge rebound? After losing weight successfully, how to keep your body from rebounding? Low-sugar diet is the second stage of losing weight. At this stage, you will burn more calories than in the first stage of losing weight, but a low-sugar diet can help people keep their weight from gaining.
Weight gain is based on this identity: the energy absorbed by digestion equals the energy consumed. In the first stage, if you want to lose weight successfully, you should consume less energy than you consume. In the case of insufficient energy supply, the fat stored in your body can be decomposed and consumed.
After losing weight successfully, there are two points that need to be paid great attention to: first, in the first stage, the body has become accustomed to low energy intake. Secondly, after losing weight, the body needs less energy than before, which is about 10%.
Many people often make this mistake after losing weight, thinking that the body needs more energy than it actually needs. So in the second stage, a low-sugar diet can ensure that the human body will not absorb too many calories. This will give you an adjustment period, and your appetite will increase, but it won't make you fat. Next, I will teach you how to eat reasonably and healthily in the second stage.
Breakfast:
The amount of oats is increased, for example, from 50 grams to 60 grams.
Add an extra slice of whole wheat bread.
Almonds with oats can be doubled.
Have an extra slice of bacon.
Drink a glass of fresh juice.
You can eat a banana in the morning or add raisins to oatmeal.
A cup of coffee. Eating only one cup of coffee every day and drinking coffee in the morning can make you full of energy all day.
lunch
The diet for lunch is the same as the first stage. Because the food added to breakfast is enough to provide the energy needed by the human body, lunch is still the same.
dinner
Eat one more boiled potato (from two to three or from three to four)
The portion of rice can be increased by half.
The amount of meat can be increased by nearly half. If the meat consumption was 120g before, it can be increased to 170g now. But you'd better treat yourself once in a while.
Eat less oil and nuts.
Have a corn cob.
One serving of lean meat (about120g)
dessert
Popcorn (up to 500ml)
8 to 10 nut.
Two small pieces of chocolate (chocolate contains high fatty acid and sugar, but contains 60% to 70% cocoa, which is beneficial to human body. )
A banana
Low fat ice cream.
wine
In the second stage, you can sip a glass of red wine every day, preferably at dinner. Red wine is rich in flavonoids. Moderate drinking can prevent heart disease. But you can only drink one cup a day, and it is better to drink it when eating, because food can slow down the body's absorption of alcohol, so it is not easy to get drunk.
If you occasionally feel that you are behind again, you can go back to the first stage of the diet for a short time. However, the second stage of diet is worth practicing for life.
How to restore normal diet after dieting and losing weight? How not to rebound? Exercise regularly and try to eat only a small amount of fruit for dinner.
After dieting to lose weight, do you return to normal diet and exercise rebound? I weighed 146 kg at the end of June last year and only 1 10 kg at the beginning of August, and this state is still very stable. You must ask me how I lost weight in a month. I lost it by dieting and dancing. Eating normally now will not rebound at all. Don't worry.
How can you not rebound after dieting and losing weight? When can I resume my normal diet? Hello, great gods, you can check the original posts on acupuncture, physical therapy, weight loss, diet control and exercise. & gt
How to restore normal diet after dieting and losing weight? Pay attention to eat less and eat more, and at the same time pay attention to the light conditioning of diet, avoid overeating, and the spleen and stomach gradually adapt.
Can be restored as follows:
1, drink a cup of honey water after getting up, and breakfast cannot be ignored. You can only eat a banana, because it contains 8 calories to fill your stomach, but it is not good to eat bananas on an empty stomach, so it is recommended to drink a glass of milk and an egg.
2, Chinese food 1 bowl of rice+vegetables+a little meat, beef is better. But 6-8 minutes full is appropriate.
3. Eat a diet meal for dinner and drink a box of skim milk or an egg or an apple instead of dinner.
No sweets are allowed for the above three meals, lunch and dinner, and the amount of food for each meal should be controlled in advance to avoid eating too much. Eating more fibrous food is not easy to get hungry, and it is easy to keep the regular and quantitative meals. Also, don't eat fried, greasy, too sweet and salty food, because these are natural enemies to lose weight! Don't overeat and sit for half an hour after meals.
4. Be sure to drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.