Let's talk about my experience of losing weight now-it's so cool.
Let me briefly introduce my weight loss experience to you: according to my friends, I have never lost weight since I was a child, and I have always been fat! I didn't feel fat before I went to college, but I was still very happy every day. 20 12 after I went to college, I had more spare time and kept gaining weight. When I graduated last year, my weight reached its peak-71kg (don't ask me what happened, I just ate it every day after graduation). Because I am fat, I feel a little inferior. When I saw a good-looking boy in college, I didn't have the courage to talk to others, so I wanted to show myself in other ways. He should have noticed me. After graduation, I met more people and more beautiful girls. Every time I go shopping with my colleagues, I don't like trying on clothes, for fear that the clerk will say, sorry, I don't have your size. . . .
Why didn't I lose weight in the first 23 years and didn't succeed in the first few years? I summed up one thing-I feel that my meat has not affected my life. When I lose weight, I will think about it several times: I will not be named * * * if I don't lose weight this time, and I have tried several times before I lose weight this time, such as the method of not eating after noon, the Copenhagen method, the so-and-so weight loss exercise, and the method of punching in friends. It's not useless, but it's easy to fall into self-loathing if you can't get to the end. I finally figured this out and began to plan to lose weight systematically. From April/kloc-0 to the end of June, it took me three months to reduce from 68 kg to 52.5 kg, which is equivalent to losing 1 0 kg every month and losing 0.33 kg of meat from me every day. Originally, I wanted to upload two comparative pictures before and after losing weight, but now I am still in the shaping stage, and I am not in good shape, so I will not send it first. My goal is to mend the vest line ~ I hope you understand.
I told you about my idea of losing weight. Now I will talk about the process of losing weight from four dimensions: diet, fitness, rest and reward mechanism.
About diet, first let's look at the daily menu ~
June 29(th)
Breakfast tomorrow; A cup of pure milk, eggs 1, apples 1, rice 10, and a white egg for lunch; Boiled shrimp 150g or steamed fish 1 with broccoli 100g, a meal at three o'clock, and a cup of plain yogurt for dinner; 200 grams of tofu mixed with onion, 8 orders with fried vegetables, a cup of hot milk.
June 2(nd)
Breakfast; A cup of pure milk, eggs 1, apples 1, rice 10, and a white egg for lunch; Fried lettuce, oatmeal, braised beef and egg white dinner at three o'clock; Chicken leg with stir-fry, rice at 8 o'clock and a cup of hot milk.
May 25(th)
Breakfast; A cup of pure milk, eggs 1, apples 1, rice 10, and a white egg for lunch; Steamed fish at 3 o'clock with fried lettuce and red bean porridge and egg white dinner; Steamed fish with stir-fry, rice at 8 o'clock and a cup of hot milk.
Wait a minute. Because every day is a lot of exercise and consumes a lot of energy, we must ensure the intake of protein and prevent fat. In addition, if I drink milk for three days in a row, I will drink breakfast porridge in the back, which is probably red bean and barley porridge, miscellaneous grain porridge, red bean and poria lotus seed soup and red bean and black rice porridge. I enjoy this process every day. I eat normally every day, but my eating habits have changed, and the oil has been replaced by olive oil (as if any other oil can be used). In the process of losing weight, if you eat, you should follow the following principles: low-sugar and low-starch vegetables, such as spinach, tomatoes, fungus, lettuce, broccoli, cucumber, etc., can be eaten as staple food. Protein is mainly low in fat, such as beef, chicken and duck, shrimp, fish, tofu and yuba. And I don't eat pork and mutton (I like it very much). Fruits with low sugar content and starch, such as apples, pears, carambola and pears, do not eat those with high sugar content, such as bananas, papaya, watermelon and litchi. The richer the breakfast, the better. Never, never eat breakfast! And it is best to eat around 8 o'clock. Friends who like bread can also match staple foods such as whole wheat bread and vegetables. In short, the more the better ~ add a little, drink more water ~ drink more water ~ I drink more than 8 glasses of water a day. I have no habit of drinking water, so I set an alarm clock to remind myself to drink water.
It is very easy to follow the above dietary principles, exercise moderately and lose weight.
As the saying goes, practicing three points eats seven points, and practicing fitness also accounts for 30%.
When I tried to lose weight for the first time, I saw a slimming exercise in Weibo. I started swinging my arms and legs at 8 o'clock every night for a month. My arms and legs hurt. I really can't shake it, and I haven't lost a pound. That's terrible! I didn't insist. I probably got a card in a nearby gym in February this year, thinking it was the last attempt.
Going to the gym from April to May is five times a week. Because I think running is boring and tiring, and I have to go to work the next day, so I chose to keep walking. Generally speaking, the normal time for a walk is 36 minutes. Because I have a large weight base in the early stage, I will increase the training volume, which is generally 60 minutes and can consume about 500 calories. For a day's consumption, ensure consumption >: intake of energy! After a quick walk, I will stretch for another half an hour (stretching is very important, especially for the calf, which will be thick without stretching), one is the post-run stretching on KEEP, and the other is the full-body stretching of the foam shaft. After stretching, it is simply uncomfortable. Some friends will think that brisk walking doesn't do as much exercise as running. How can it consume so much energy? In fact, there is a gradient in walking briskly on KEEP, and it is definitely a feeling to walk down the whole journey.
It is said that losing weight is a woman's lifelong career, so how to persist in this lifelong career, rest reflects its importance ~ In the early stage of losing weight, because my weight base is relatively large, I made a plan for myself to go every day. Under the leadership of passion, I persisted confidently for a week, just for a week, and then I was exhausted, really tired, and I needed courage to walk every day when I went to work. Later, I changed my plan, going five times a week and taking two days off. These two days are off. I wash clothes and pack things. Anyway, I won't keep myself idle and then continue to go to the gym.
Bonus day ~ the key to losing weight is to set a bonus day for yourself and let yourself eat a good meal. I usually do it once every two weeks, which can effectively prevent the collapse of willpower! Time-based rewards can't be measured by how many pounds you have lost, because everyone has a platform to lose weight. During the period, the weight did not change for a whole month and remained at 62 kg. At this time, I must tell myself to stick to it and give myself some rewards.
Finally, finding someone with you will be much happier. I've always been alone, not to mention how painful it is. Don't let losing weight become a lonely task, it's easy to lose weight. After all, there are not many people with strong willpower like me, haha.
In addition, according to the weight loss experience posts I read online, most girls' obesity is stress obesity. When they work in the darkest hours, they must gain the fiercest weight. Everyone must consciously sort out their feelings in order to effectively prevent obesity.
The above introduces my general experience of losing weight, as well as some tips for stovepipe and waist. Oh, by the way, I've lost 30 pounds and my waist and abdomen are smaller 15 cm, which is also a blessing.