Methods 1: the first week: start to lose weight.
1, set a goal. Remember, exaggerating weight loss is risky and often ineffective. The faster you lose weight, the easier it is to rebound. Only a real lifestyle change can bring you effective results. Nowadays, popular methods of losing weight, such as diet pills and liquid detoxification, may help you to lose weight, but in essence, it is mainly by starvation. The human body adapts to the sudden decrease in food intake by slowing down metabolism, but once you start eating again, the body will still slowly digest the food and store most of the calories you eat, which will lead to an immediate rebound in weight. It is generally believed that a healthy weight loss rate is to lose 1 pound (0.9 1 kg) to 2.5 pounds (2.27 kg) (3,500 to 8,750 calories) in a week. If you are severely obese, you can also lose weight healthily at a faster rate than this. But on the whole, it is not common and unhealthy.
So what does this mean? Generally speaking, you can lose 10 kilograms (9.07 kilograms) a month. This means that you can be thin enough to wear a smaller size pants or coat, but this is not enough to improve your overall body shape for a long time.
2. Measure the dimensions of all parts of your body. Measuring your size is the most effective way to track your weight loss progress, because your weight may fluctuate greatly and cannot accurately reflect which part of your body is losing weight. Measure your shoulder width, chest circumference, waist circumference, hip circumference and thigh circumference, and make sure to measure it once a week or so.
3, dieting to lose weight is to make changes and persevere. Obviously, if you want to change your figure, you must adjust your diet and exercise. Of course, there are many methods, but without exception, these methods all suggest low carbohydrate, high protein, low salt, drinking more water, eating more fruits and vegetables and doing more exercise. Do your own research and talk to your doctor. Depending on your weight, exercise and diet, it may be more effective to try different methods. 1 pound of fat is equivalent to 3500 calories. So in order to lose a pound, you must eat 3500 calories less than you need. Unfortunately, this is not feasible. The best way to reduce calorie intake is to eat more nutritious and low-calorie foods such as fruits and vegetables, which can not only fill the stomach but also satisfy people.
Just starving yourself is ineffective, and it is very likely that you will fail to lose weight. Hunger is not just a state of mind. Food is a necessity, and the human body produces signals such as hormones to ensure food intake. According to research, hungry people are more likely to focus on food and ignore many other needs. If you are hungry, you can't get rid of the idea of eating.
Don't overestimate yourself If you know that you like pasta and cereals, it will be difficult to adapt to a low-carbohydrate diet suddenly. Think about what foods are indispensable, keep them, but be sure to eat less.
4. Record when you will overeat. If you are a midnight snack killer, try to turn the craze to low-calorie food. Most of the calories digested before going to bed will be directly converted into fat, because people consume less energy when sleeping. So try not to eat snacks at night.
5. Stop eating unhealthy food. It's okay to indulge occasionally, but to lose a lot of weight in a month, you have to exclude unhealthy food from your daily diet. Here are some common culprits: soda.
Fried potato chips
candy
White flour, rice, bread
Foods rich in processed sugar, sucrose and fructose syrup
Energy drinks and sugar/milk coffee
Rule number one: The more processed food you have, the more you should avoid eating it. The human body has not evolved to adapt to chemical additives or spicy corn flakes.
People get discouraged easily, especially when it comes to food. For example, you may eat a bowl of spaghetti on impulse, but if there is no spaghetti at home, you can't go out and buy it. Drive unhealthy food out of the house, and you are less likely to eat it. In this way, I quit the "grain storage addiction". Donate non-perishable food to local shelters or food donation centers, and throw away perishable food.
Maybe you live with people who don't diet. Then you must draw a line. Set up a "forbidden area", such as a drawer or a specific area of the refrigerator that you are not allowed to touch, so that your roommate can store unhealthy food in the "forbidden area".
7. Try to use "classic conditioned reflex"! When you obey the rules for several days in a row, reward yourself with a little gift; And when you don't follow the rules, punish yourself, such as forcing yourself to give up a dollar every time you break the rules. This will give you a strong motivation to eat healthily. Maybe you can donate it to the food donation center. Hunger is not a good punishment. You are just deliberately ignoring the signals sent by your body, thus hurting your body.
8. Go grocery shopping and choose healthier foods, such as vegetables. Store a vegetable "hodgepodge" to ensure that your diet is not too monotonous; Even the most enthusiastic people don't want to eat spinach every day. They eat spinach every meal. Make sure you eat at least one serving of green leafy vegetables every day. If you have to put condiments, try to put oil-free or olive oil-based condiments, not too much cream.
Fruit: high-fiber foods, such as apples, pears, oranges and bananas.
Lean meat protein, such as red meat or skinless poultry with 95% lean meat. Eat two-legged animals (chicken, turkey) in moderation and four-legged animals (beef, pork) as little as possible. Other good sources of protein include nuts, soybeans, tofu and protein.
Low fat dairy products. If you really want a bigger change, order some dairy products, such as soybean milk and rice paste.
High fiber carbohydrates. Your body does need carbohydrates to function, but it depends on you in what form. Generally speaking, the carbohydrates with the highest fiber and the healthiest are those with the least digestion, such as brown rice, not white rice; Whole wheat flour, not white flour. Try eating different types of grains, such as couscous, quinoa, buckwheat, wild sage seeds and hemp (if you can find them). In addition, eliminate the grains you usually eat and replace them with healthier ones, such as miscellaneous grain bread, brown rice and whole wheat pasta.
9. Don't expect yourself to stick to all these habits suddenly. Thirdly, changing diet is a complete lifestyle change, and it is also a process that needs your body to adjust and adapt.
Method 2: Week 2: Integration Exercise
If you want to lose weight, you must exercise. This is the best way to burn body fat. Exercise is not necessarily painful and monotonous, but can be achieved in many ways. You must make time for exercise. Be creative! Take a walk before work, or go to the gym after work. Cycling to work can even arrange more physical activities on weekends. Go hiking instead of going to the movies with friends. The scenery along the way is beautiful. If you have a partner, stress is less likely to distract you.
Exercise with others on a date. If you make a promise to others, you are unlikely to break your promise.
2. Do cardiopulmonary exercise. Cardiopulmonary exercise is so named because it really makes the heart beat. This kind of exercise improves human metabolism and exercises your whole body more effectively than specific strength training such as weightlifting, which exercises muscles, but it can't make your body move.
3. Try to find your favorite activities. If you can find pleasure in the physical pain caused by exercise, then exercise will not be so painful. Running and hiking are both popular projects because they are essential to lose weight.
Swimming is a good method, because you can do aerobic exercise and cardio-pulmonary exercise while slightly stretching your muscles. Therefore, we often advise those who are seriously overweight, senile or inexperienced to start exercising by swimming.
School sports! If your school often has the opportunity to go out to participate in non-competitive sports activities, make good use of it. Even if you don't go to school, find a temporary adult team. Many times, these activities are as full of laughter as sports.
Dance/Zumba! Many local gyms offer dance/sports combinations, which are quite interesting, especially those who like to dance to music.
Yoga/Pilates. Many local gyms also offer these. These exercises are mainly to improve strength and endurance. They may be challenging at first, but over time, they will become very relaxed.
Sports video. Many belts that promote fat burning are achieved through short-term and high-intensity cardiovascular activities between aerobic exercise lengths, so that your heart can be pumped and you can still exercise for a long time. This popular sports tape includes P90X and insanity.
Combine exercise equipment and exercise methods. If you exercise in the gym, don't just run for a few hours, otherwise you are just exercising the same muscle group at the same speed. Try equipment that exercises other parts of the body. For example, after running, use the elliptical machine first, then use the rowing machine for 30 minutes each. The more you combine different equipment and exercise in different ways, the more effective your exercise will be.
4. Exercise is not interesting at first. This is actually a fact. Exercise is very difficult before your muscles get used to strenuous exercise. However, there are some ways to give you strength to tide over this difficulty: start running slowly, for a short time at a time, and train your endurance. Run one mile (1609 meters) every day at first, then run two miles, and then gradually increase. If you haven't run for years, don't run ten miles at a time.
You are exercising now, but that doesn't mean you can eat as much as you want! Try to keep the diet of a week ago, eat more at most, and keep your strength. If you must treat yourself with sweets, try a cup of yogurt or a piece of fruit parfait, or other delicious fruits. In addition, many dieters exercise hard and really enjoy the endorphin craze after exercise, which is a way for your body to express its gratitude to you! If possible, try to exercise on a treadmill, or use a device that can record the fat you burn. It will tell you how hard it is to lose 300 calories.
Method 3: Week 3: Crossing the Plateau.
1, keep pushing yourself to fitness. If you don't feel breathless after exercise, it must be insufficient exercise. Increase your exercise intensity so that you can continue to lose weight. For example, increase the inclination and speed of the treadmill or increase the resistance on the rowing machine. Improvement methods-high temperature yoga instead of ordinary yoga, long-distance running instead of sprint, and more intensive Zumba dance class. If your heart rate is not strong enough, do cardio and burn as much fat as possible.
The effect of exercise will not be immediate. But enjoy the benefits of exercise. After such hard exercise, you can immerse yourself in the endorphin craze, and you may find that you sleep better and wake up refreshed.
2. Measure the dimensions of all parts of the body again. Compare it with the size of your first week, and you will find signs of improvement. Keep track of your achievements, and a small victory will encourage you to stick to it.
3. continue to eat well. If you are tired of your diet, look for new recipes and varieties online. Take your limit as a challenge: How delicious can I make this cabbage/skinless chicken/couscous within my ability? Try seasonings, herbs and new recipes-you may be surprised to find that you can make delicious food without salt and unhealthy fat!
4. drink water! Water can not only make you feel full, but also help you clean up your internal system, which is by far the healthiest way to moisturize. Take a water cup with you. You will find that remind yourself with a large glass of water that you will drink more water than before. Now there are so many different kinds of water cups to choose from: plastic, aluminum, vacuum, glass, filtration, printing, and so on.
The glass looks good and rarely makes the water stink, but unfortunately, the glass is heavy and fragile.
Aluminum cups may make your water taste a little strange, but they are light and usually have good insulation.
If you plan to bring some hot drinks, the thermos is also good, because it is like a thermos.
When you just want to fill the tap water with water, the filter cup becomes an excellent choice. If you are going to filter water at home, this may not be a problem.
There are still many ways to make drinking water interesting without increasing calories. Try adding some citrus fruit slices (lemon, lime, orange), or zero-calorie particles like crystal lamps, making a cup of decaffeinated or vanilla tea, or adding something like sage seeds, dissolving it in water, bringing a wonderful taste like jelly.
Method 4: Week 4: Assess progress
1, reaching the final stage. You have promised yourself for a month, so try to keep fighting spirit until you cross the finish line. You use the last week to find interesting ways to do food experiments and exercise experiments. Keep it up! The more fun you find, the easier it looks.
Try to hold a healthy dinner for your friends and show your new recipes. They may be impressed by the delicacy of your low-calorie food. Reward yourself after one month because you have kept your promise and lost weight. Maybe buy yourself a new coat that you have been wandering about, or take a day trip to the seaside with friends. You deserve it.
3. Finally, measure the dimensions of all parts of your body. You will witness miraculous progress.
4, decide whether to continue to adhere to. Who knows, maybe you are happy to lose weight, or maybe you have lost more than expected. If you still want to lose weight, keep the same exercise schedule, diet control, and the fun you have been having. If you lose the weight you expect to lose, congratulations! Now you should stay away from losing weight, but unfortunately, once you get back to your old habits, your weight is likely to rebound completely. Think about what aspects of dieting you should keep, integrate it into your life, and keep good habits in order to pursue a healthier lifestyle. Maybe you like the smell of healthy protein, or you want to continue taking yoga classes. Anyway, it's always good to at least keep some changes.
If you want to lose more weight and this diet plan works well, keep working hard! Try new skills, try more food and exercise, and share your experience with others. Joining a weight-loss club or just doing it with friends is an excellent way to lose weight.
There are many diseases and obstacles, such as diabetes, which will make it difficult to lose weight. It is best to control these diseases before you start dieting, and the doctor should closely monitor your progress to ensure that everything can be carried out safely and healthily.
People are different, different body types, and the corresponding weight loss programs are also very different. Be sure to communicate with your doctor before achieving any ambitious weight loss goals.
Warning Before you start any exercise or diet plan, you must get the doctor's permission.