A few days ago, an old colleague asked about ways to lose weight. I wrote her a few wechat messages telling her what to pay attention to in her diet. One of them is "potatoes are the staple food." If you eat potatoes, please reduce the amount of staple food. " As a result, the next day she sent pictures of breakfast, a lot of fried potatoes and staple food. In this regard, I have to talk about my method.
First of all, I'm not a weight loss expert, and I'm not a person with a standard figure, so please look at this article with a tolerant attitude. I just want to share with you my experience and process of reducing my weight from 123 to 103kg. This is not an advertisement. I will write what I have learned for your reference. I have listened to some courses, but there are no words, so some words may not be accurate in expression. Please forgive me.
Let me talk about the premise of my original weight loss. The highest record in 20 13 years was 128 kg after giving birth, and it recovered to 123 when the child was one year old, and never dropped again. Knowing that I am fat, I don't like to buy clothes, because I don't wear anything but loose styles. In the summer of 20 15, I couldn't bear to look directly at some photos of Xiamen seaside, and I had the idea of losing weight at that moment.
Although I want to lose weight, I don't want to touch diet pills, diet food and juice.
By chance, I met a group of people who lost weight and encouraged and supervised each other together. If you are willing to do what I have learned, you can lose weight without spending a penny. If you want someone to stare at you, you can spend money to find a regular gym nearby, because some people feel pressured to do it when they spend money.
The diet I'm talking about is suitable for people who don't have time to go to the gym or don't want to go to the gym, as long as there are simple things at home.
In the first month, the intensive weight loss period was reduced from 123 to 1 16 kg. Because of gastric ulcer, I should eat what I shouldn't eat, for fear of getting stomach trouble, and my grades are not ideal. In the following year, I gradually lost 8 Jin to 108. Later, it stopped for a long time around 106 kg, but I always wanted to keep it within 104. In the second year, I concentrated on losing weight for another month, and finally arrived at 103.
This weight is not thin, and there is no vest line. My arms and stomach still have fat, but I am satisfied, because I have never been a persistent person, and it is not easy to get where I am today.
Before I lost weight, there were many clothes from a few years ago in the closet, because I couldn't wear them but didn't want to throw them away. Now I can put it on and throw it all away because the style doesn't like it. As I said before, if I don't give up, my mood is completely different. When I throw it, I feel super cool. When I went to the mall, my sister said, you can wear M, and some brands can wear S. That kind of pride is by no means that the shopping guide hypocritically said that you are very temperament in this.
Anyway, let's go to work, how to reduce, how to reduce. In the final analysis, it can be summarized as follows:
A, consumption is greater than intake;
B, understand food, how to eat it reasonably, which can be eaten and which can't be eaten;
C. Understand exercise, what is anaerobic and what is aerobic, and what kind of exercise we should do;
D, improve our own metabolic rate;
E, shut up and get into the habit; Lift your legs and move.
In the final analysis, losing weight is to make your consumption exceed your intake. Where does this excess heat come from? It is the fat in your body. For example, if you eat 300 calories a day, but you eat 500 calories, there must always be a place to go, and these 200 calories can only be converted into sugar and calories, which will accumulate in your body over time.
A friend said that I walk more than 10 thousand steps every day and don't eat dinner. I can't take it anymore. I only ate a handful of nuts and a banana. Why am I not thin? I used to think that you were really persistent, and would rather be hungry than thin. But when I know some basic principles of fat reduction, I only feel sorry for you when I hear these. Usually we walk more than 10000 steps, which will consume 100 calories. But eating a handful of nuts, such as peanuts, walnuts and melon seeds, will not only waste more than 10 thousand steps, but also give you calories.
Sports can bring consumption, but it must be understood that sports consumption is actually quite limited. I'm not saying you just eat and drink, and then think I'll run at night. My treadmill has the function of counting cards. According to my usual pace, with an average speed of 6 km/h, a group of brisk walking and jogging for 45 minutes can only consume110/40 calories, while a box of peanut crisp candy that I can get at home shows that it contains 20100g.
What concept? In other words, about 480 calories will enter the body if you eat two peanut cakes. If I want to consume it completely through exercise, I have to go for more than three and a half hours.
OMG, is it scary? But it's true! So the second point I want to say is that it is very important to know about food.
There are many kinds of food, which can be divided into water, carbohydrates, vitamins, protein, fat, sugar and other trace elements according to the angle needed to reduce fat.
Needless to say, water is best to drink white water, cold and hot water, mineral water, purified water and light tea (green tea, Pu 'er). It is not recommended to drink any drinks when you lose weight. This kind of drink has a lot of calories, and alcohol is even forbidden.
Carbohydrate is the staple food we often say, including all kinds of rice, noodles and beans. I want to talk about some foods commonly used in cooking. In fact, they are all staple foods, such as potatoes, tofu, pumpkins, sweet potatoes and taro. There are also some mixed carbohydrates, such as kelp, beans, peas, fungus, sweet potatoes and so on. Half of these foods are staple foods, such as beans in beans and peas and starch in sweet potatoes, so pay attention when eating. Keep the staple food at about 2 ounces per meal or the size of your fist. If you have potatoes, tofu, pumpkins, sweet potatoes and so on, reduce the amount of staple food accordingly.
Vitamins, almost all green leafy vegetables contain a lot of vitamins. You can eat more green leafy vegetables during fat reduction, but you should pay attention to cooking methods, less oil, less salt and less seasoning. Don't fry if you can boil water. Don't fry if you can.
Protein is in great demand and an important part of building muscles. When we talk about protein, we can't help talking about fat. Almost all foods containing protein contain fat, such as meat, milk and eggs. We try to choose foods with high protein and low fat, such as beef, chicken breast, fish and shrimp, egg white, skim milk and sugar-free soybean milk. These foods are relatively low in fat. Keep the meat in the palm of your hand for every meal, and try not to eat beef for dinner, because beef is difficult to digest.
Sugar, staple food and various fruits all contain sugar, which is why people with high blood sugar can't eat more staple food and fruits. For example, porridge, many families spent several hours cooking porridge in a slow cooker the night before, so the sugar content of porridge is quite high and it is not recommended to eat. During the period of reducing fat, only apples, grapefruit, cherry tomatoes, cucumbers, tomatoes and other fruits are recommended, and pears and peaches can be eaten once a week. Durian, banana, litchi, longan, grape, mango, etc. It is not recommended to eat because of its high sugar content. Why can't you eat something high in sugar? Because the sugar in the body rises instantly after eating, which requires us to secrete a lot of insulin to decompose, and insulin is the biggest culprit in producing fat.
Other trace elements, vegetables, meat, fish and shrimp all contain trace elements. During the period of concentrated fat reduction, you can add a little multivitamin tablets.
Reasonable exercise can get twice the result with half the effort. Some people like running every day. It may be useful at first, but it won't be lost after a long time. What is reasonable? It should be a combination of aerobic and anaerobic exercise. Do anaerobic exercise for 20-30 minutes before aerobic exercise, which can warm up and stretch, and also strengthen muscles. The female friend said, I don't want muscles. It's ugly. This is a misunderstanding, you must have muscles, so that you can be strong and symmetrical and improve your metabolism.
What is aerobic exercise? It's hard to explain. You can check it out. It's a slow and rhythmic movement. In this process, oxygen can be transported to any place in time, so it is aerobic. Anaerobic is also called resistance training, that is, instantaneous burst or strength training. In this process, oxygen cannot arrive too late, so it is called anaerobic. For an inappropriate example, you need to move all the bricks to the sixth floor. You can only move two or three bricks at a time. Walking slowly upstairs is aerobic exercise. If you pick many bricks at a time and you can't breathe, it's anaerobic exercise, because oxygen can't supply your muscles regularly.
Anaerobic can train your muscles and muscle energy, while aerobic can burn calories effectively.
There are many kinds of anaerobic exercises, such as lifting dumbbells, sit-ups, squats, flat support and so on. Focus on exercising a certain part of you or make a certain part of you feel particularly sore after practice, which is more effective than a period of anaerobic training before aerobic exercise.
Walking, jogging and jumping are all aerobic exercises. If possible, it is best to do aerobic activity for 40 minutes immediately after anaerobic. Why is it so long? Because research shows that energy is basically consumed in the first 30 minutes, and fat is consumed after 30 minutes. But don't deliberately prolong the time, preferably 40-60 minutes, which is unbearable for the body. Our body has a memory function.
Why do we do anaerobic exercise and grow some muscles?
For a period of time, men and women of the same height and weight will eat the same amount of food and do the same exercise. Men will be thinner than women. Why? Because men have a higher metabolic rate.
Why is the metabolic rate of men high? Because men have more muscles than women, muscles will actively consume energy.
What is the metabolic rate? Theoretically, it refers to a person eating and lying still for a day without doing anything, depending on the energy consumed by the body. If your muscle content is high, you can consume more than others when you lie still. Knowing this, you can understand why women should have a little muscle, why some people say that I gain weight when I drink water, and some people eat a lot but are not fat, which is determined by metabolic rate.
Anaerobic is to train your muscles and muscle energy. Stick to sit-ups, and the fat in your stomach will naturally be less. If you insist on making a hip bridge, your hips will be tight. These effects cannot be achieved by running, brisk walking and aerobic exercise.
Having said all this, I finally have to shut up and move my legs.
It's hard for me to remain silent. At the beginning of losing weight, I always want to steal food outside the clock, especially the eating habits of my family. Most of them are pork, and beef is only occasionally improved and supplemented. I used to drive to a stall far away to buy local pork for two or three hundred dollars, and then I divided the pork into small pieces and put it in the refrigerator for a month. I'll buy two or three hundred dollars next time. After a long time, the boss will know me. Every time he sees me, he always lets me choose first. He knew I would buy more at once. But after losing weight, I go less and less, slowly only once a year.
Tell me about my experience in diet and exercise, and focus on it.
During the period of concentrated fat reduction, we must remember the concept of high protein and low fat, and insist on it for at least one month. Pork can't be touched, internal organs can't be eaten, and meat can only be eaten with beef, chicken breast, fish and shrimp.
I don't reject beef, but my family is greedy when I occasionally pack jiaozi. I try to wrap a little beef stuffing in jiaozi. It's really hard to swallow. What if my family is not used to eating beef? My method is to cut the bought beef into pieces according to the amount of each meal and put it in the refrigerator. When my family cooks other stews, throw a piece in. When other dishes are cooked, slice them, which is more delicious than white ones, and you don't have to cook them separately for that little veal every meal. All meat, meat, skin and tendons are not allowed.
Chicken breast is directly used as pork, sliced and shredded for cooking, such as fried cauliflower, broccoli and asparagus. Supermarkets usually sell whole chicken breast, also called chicken breast. There is no duck, the fat is too high.
Try to boil or steam fish and shrimp, and don't eat fish skin. There is also a kind of fish that is high in fat and cholesterol, such as salmon, squid and cuttlefish.
Milk, drink skim or low fat, soy milk should be sugar-free. Yogurt, too. Most supermarkets add yogurt, which has a high calorie. Guangming has a kind of yogurt without added flavor. There is a small bag of honey in the outer packaging, which cannot be added. Make sure to have a glass of milk or soybean milk every day.
Don't eat pickled food, fried food and snack nuts (you can eat a few original almonds during muscle gain). When you want to eat, you can look at the nutrient composition table on the outer packaging, which will generally clearly indicate the calories per 100 g. Some brands will write every 50 grams or every 35 grams in order to reduce calories. Stop talking when you see the heat meter, because almost all snacks are high in calories.
Know what I can eat and what I can't eat, and then talk about the general arrangement of my three meals.
The staple food for breakfast can be miscellaneous grains porridge (excluding nuts), cereal buns, corn segments and sweet potatoes. Try not to eat pasta, because it digests quickly and the sugar rises quickly (it is recommended that the staple food should not exceed 2 ounces or the size of your fist during fat reduction). A few slices of beef, with a stir-fried or boiled dish, can be used to make vegetable salad if you are used to it, but you can't put salad dressing. You can use vinegar juice (olive oil) or sugar-free yogurt to mix well. Personally, I am not used to drinking milk, and I will use sugar-free soybean milk instead.
Add meals around 10 in the morning. Choose apples, grapefruit, cherry tomatoes, cucumbers and tomatoes, and the amount should not exceed the size of a fist. The advantage of adding meals is to enhance satiety, so that you won't be hungry enough to wolf down before meals.
Have lunch with your family, only choose what you can eat, put it on a plate in advance, and eat it alone. There is an unlimited supply of green leafy vegetables.
Add another meal around three or four in the afternoon Encourage eating twice a day, and eat only one of apples, grapefruit, cherry tomatoes, cucumbers and tomatoes or skim milk between meals.
Dinner had better be before 7 o'clock. I personally have stomach trouble, so I eat dinner normally every day. I have seen many people have a good effect without staple food for dinner, but they don't eat staple food, not that they are hungry, and fish, shrimp and vegetables are as usual.
Ensure an egg a day, try to boil it in water or not fry it in oil. You can only eat one egg yolk and two egg whites a day.
Regarding the handling of eating out, if you eat out during the fat reduction period, if you can handle it easily, only order what you can eat. If it's a dinner party, first of all, don't say I'm losing weight. You are not fat when you say that others will try to persuade you not to lose weight. Just know what you know, and choose only the food you can eat. The food in restaurants is usually very greasy. You can ask for a dish of vinegar or white water and rinse it before eating. Don't worry that you're not that important. No one will notice that you don't use chopsticks in many dishes, really.
Some people may think that this is not to lose weight, or that if you don't eat this or that, you will be hungry. Actually, that's what I thought at first Not only I, but also dieters feel the same way, so we often complain and occasionally say what I stole today and what you ate. But when weighing scale handed it in a week later, everyone stopped complaining when they saw their grades, because we all knew that what you stole would be reflected on you in another way, not to mention that we were not hungry, just eating healthier.
It may be difficult at first, but after a long time, you will gradually develop healthy eating habits, and those things you used to love will naturally not be eaten.
Let's go after dinner. Stretch for 5 minutes before exercise, first anaerobic for 20 minutes, then aerobic for 40 minutes (running or aerobic). Try to change various exercises. Run today and do aerobic exercise tomorrow. Don't be one forever.
Practice three breaks in the first month, two breaks in the second month, and stretch or roll the foam shaft on the day of rest.
Suggested preparation: a yoga mat for stretching and doing all the anaerobic actions of lying down;
A pair of dumbbells, 1.5 kg, are used to exercise arms, because most female friends have big arms;
Foam shafts are used to relax muscles. Relaxation is very important and can promote the formation of lines.
Sports bra, a set of shoes.
This is a way to lose weight without going to the gym. May everyone lose weight successfully and have health and beauty.
PS: Not professional, just my experience, which contains a lot.
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