◆ Dieting is not bitter.
Losing weight is a job done purely for yourself. It is easier to achieve your goal by treating dieting as an interesting experience rather than a pain. Celery mixed with yuba, leek mixed with shredded tofu, and cabbage stewed with frozen tofu are the main dishes during my weight loss (taking food to work every day). Uninterrupted bean products provided me with enough protein. Eat one or two units of fruit every day, such as two apples or an apple and an orange; Add meat, milk and cereal once a day, for example, add three pieces of rabbit meat on Monday, a cup of skim milk on Tuesday and a steamed bread on Wednesday; Vegetables such as cucumbers and tomatoes can be appropriately increased. This kind of diet structure is nicknamed "rabbit" by many people, but "rabbit" thinks that natural, unadorned and fat-free food is the healthiest and most refreshing.
As soon as I smelled the meat in someone else's bowl, the greedy bug began to attack. So I just go for a walk after work at noon to avoid the time for everyone to eat. Unexpectedly, I found another secret to lose weight: exercise when you are hungry. Because at that time, the body should use the stored energy to raise blood sugar and support exercise. Once the blood sugar rises, it will eliminate hunger, so you will eat less after exercise.
At one stage, I like to discuss the topic of food with others, and everyone drools together to prevent me from drooling alone. I will also calculate the calories of various foods for others, that is, the calories that others have increased but I have not. I am secretly happy. I lost weight for more than a month, which coincided with the end of the year. All kinds of dinners gathered, and I cultivated food in front, quietly. As soon as I sat down, I ordered a lot of popular chicken, duck and fish, and finally added one or two vegetables and tofu, and told the waiter to put less or no oil. After the dishes were served, I tasted a little of everything and then enthusiastically put it on everyone's plate. I organize everyone to play all kinds of games, and those who lose will be punished for eating vegetables. Finally, everyone was full of wine and food, and I ate more vegetables and tofu.
Editor's note: I quite agree with this diet method of controlling calories and ensuring nutrition. You also need to cook the most suitable nutritious meal for yourself to ensure eight kinds of nutrition that women urgently need.
◆ Sports are very interesting.
The combination of various forms of exercise can overcome boredom to some extent. In the whole stage of losing weight, I experienced walking, brisk walking, running, skipping rope, playing badminton, mountaineering, swimming, treadmills, mountaineering machines, rowing machines, bicycles, gym equipment and other sports.
In the first few days of losing weight, I jumped on the roof of the hospital because I was too fat to jump rope. There was no one there. I jumped for a while, had a rest and basked in the sun, and my heart was full of desire to slim down. One day it snowed, and I had an irresistible impulse to run in the snow, but I couldn't run at that time. I walked in the street for more than an hour. This is my first time to walk.
After a period of time, sports have become a part of life. My speed on the treadmill is getting faster and faster, and my time is getting longer and longer. I can run for 30 minutes at a speed of 15 km per hour. The speed of mountaineering is getting faster and faster, and it takes 25 minutes to climb the "ghost see sorrow" of Xiangshan.
Editor's note: admire! Many people can't keep on exercising, but this "rabbit" keeps on happily. The trick is to "have fun" and encourage yourself with your grades.
Eight days ago, I lost eight pounds. On the ninth day, weighing scale's pointer stopped moving. The amount of exercise is small. Come on today, you can exercise more intensively.
On day 10, it was still 196kg, and it didn't move. I'm a little panicked. Is the method wrong? If it is really a platform period, I must break through! Get off work early and climb Xiangshan. Sunday is still 196 kg. I can't sit still. Maybe it's time to think of something else.
In the community, I first found a national chain of professional slimming beauty salons. Once the price is calculated, according to my situation, the whole course of treatment will cost more than 1000! I rushed to the door.
Several other beauty salons and hospitals all use acupuncture or acupoints, which is cheaper than losing weight by machines, but the principle is also to reduce appetite and detoxify at the same time. But my willpower can completely control my appetite, so I decided to work hard by myself. If I haven't lost weight in two days, I will try these methods again. Temporarily give up wandering between beauty salons and hospitals, climb mountains and go swimming. On Monday, I finally saw the 195kg that I had been looking forward to for 4 days and 4 nights! After that, I never looked back and hesitated. The so-called platform period means that weight stagnation after a few days of weight loss is an objective existence and a manifestation of physical adjustment. However, in order to achieve the goal, it is very important to maintain adequate weight loss, which is also very important to prevent rebound.
Weight loss stagnation is a normal physiological protection mechanism of human body. When we reduce the calorie intake for a period of time in order to lose weight, the body will adapt to the phenomenon, absorb the calorie intake as much as possible and make the most effective use of it, and at the same time reduce the basal metabolic rate and energy consumption, so that the calorie reaches a new equilibrium state and the weight will no longer drop.
To overcome the weight loss stagnation period, we must follow the weight loss stagnation period and modify the weight loss plan in time, and the weight will definitely drop again after a period of time.
◆ Lose weight, a family.
In the process of losing weight, my parents' attitude has changed greatly. At first, they were very supportive. "It's time to reduce it! Look at your fatty liver! " When I started to strictly control my diet, they thought I was too "harsh" on myself. They always showed me articles about diet and nutrition in newspapers and advised me to eat more. But I think nutrition is enough, but just right, but it must be strictly controlled in the process of losing weight. We argued a lot about it. Once we argued on the phone, and my father dropped the phone. I have to go back to my parents' house less often in order not to ruin my career with a big table of dishes cooked by the old couple. Later, the physical examination helped me. I took the report home and watched the projects that exceeded the standard return to normal. My parents laughed.
My wife's attitude is a little opposite to my parents': at first she thought I was talking nonsense and ignored me. A few days later, I saw that I was changing at the rate of losing a pound a day, and I became more and more interested in weighing and taking notes with me. She said that she would work with me to lose the extra 6 or 7 pounds of meat. We eat "no abstinence" meals together and go to the gym together, with the same goal and in step. 6. I lost 7 pounds a month, and I continued to work hard, so she began to put up with my cooking and was dissatisfied for a long time. You know, I've always been a good cook at home.
◆ The story of jiaozi in Beihai
During weight loss, the uninterrupted exercise is to take a walk at noon. I often go to Beihai Park.
At least one little nurse will accompany me to exercise every day. If you happen to have been to Beihai during that time, you will see the following scene: a fat man is rushing in front and a little girl is chasing behind. Fat people don't change every day, little girls change every day! Even the administrator at the gate of the park showed a "like that" expression.
There is a "Beihai Dumpling House" on the east bank of the lake. I don't eat when I exercise every day, and I'm a little hungry. When I got there, I couldn't help saying to my companion, "When I lose weight, I'll treat you to jiaozi!" And miraculously not hungry! So I look forward to walking to the dumplings as soon as I go out every day. I always thought it was amazing.
After losing weight, I finally had a meal at the dumpling restaurant. There is only one kind of three fresh fillings, and it is obviously frozen in jiaozi, which is not delicious. It turns out that that position is only the limit of physical strength. After that, the body began to mobilize fat reserves, blood sugar began to recover, and the really effective stage of weight loss began.
◆ Village in the city
After changing the diet structure, my demand for vegetables and fruits has increased. One day, nurse Xiaoke said that she found a very good vegetable market, with fresh apples and Chinese cabbage piled up like mountains. Go at noon, or it will be too late! The bus takes 6 stops, and it only takes us 17 minutes to get there. Turning into the alley, I was shocked by what I saw: Is this in the center of Beijing? Is it 2 1 century?
There are hundreds of stalls in the market. Vegetables and fruits are so fresh that they are as high as hills. The stall owner stood at the top of the mountain to collect money. Every family publicizes themselves with neat words. The seller of cabbage wrote "the local vegetables are rotten", and the seller of small tomatoes wrote "the authentic Hainan virgin fruit is sweet and absolutely pollution-free". Since then, it has become the main food source for my weight loss stage.
◆ The belt is getting wider, and you will never regret it.
Maybe it's because I learned a little clinical medicine in college. Although no one guided me, I succeeded!
The effect of losing weight is very remarkable: one cycle every 12 days, ***6 cycles. Drop a catty every day for the first 8 days; Waist circumference drops by one inch every 8 days; Then there is a four-day platform period, and the weight and waist circumference remain unchanged. This speed lasted for nearly two months. On Christmas Day, the 56th day of losing weight, I achieved my primary goal: I lost more than 40 kilograms, reaching 160 kilograms; The waistline was reduced by 6 inches to 2.5 feet. Because of the rapid change, the old clothes have obviously become fat, but because of the rapid change, I dare not buy new ones, so I have to make do. The tape moves from the outermost eye one by one. Jeans can't be worn first, and it's too uncomfortable to nest in the waistband; Then put on pants. Shunmei trousers waist can be adjusted. When the trousers are adjusted to the innermost position, they become bloomers, and then they are too fat to wear. ...
After the success of the first battle, I appropriately increased animal protein and grains in my diet, but the speed of losing weight did not slow down. After a platform period and a period of 12 days, the weight dropped to 150 Jin, and the waist circumference dropped to two feet, three inches and five inches. At this point, the 72-day active weight loss process ended, and I began to gradually return to normal diet. Due to the healthy lifestyle that has been formed, my weight and waist circumference are still slowly declining for a period of time. Before the Spring Festival, all the indexes were reduced to the minimum: weight 144 kg, waist circumference 2.2 feet, and body fat rate 18%, which has always been the body fat standard of athletes, and these indexes have not rebounded so far. What makes me more happy is that all the indexes of liver function, blood lipid and blood pressure have returned to normal, and fatty liver has disappeared. In the swimming competition held in the hospital, I won the 50-meter and 500-meter breaststroke championships!
I started buying clothes. From the inside out, from thick to thin, I dare to try the styles that I didn't dare to try before. The brands that I couldn't find before are all good now. The only problem is that I don't have the demeanor of an old expert, and many old patients don't know me. Patient A: "Doctor, my porcelain crown was originally made in your hospital. I want to do this here today. " I read the medical records. "No problem, I made it for you two years ago." Patient: "Thank you, but you really didn't do it."
Similar situations happen every day, and I have to explain to many old patients every day: I am Dr. Liu, who you are familiar with, and it is right to hang up my number.
Look! Dr. Liu Feng's secret recipe for losing weight
The goal of establishing a system to lose weight includes weight, waist circumference and body fat, all of which are indispensable.
Weight is the most direct number to reflect the weight loss effect.
Buy a good quality ground scale and weigh yourself at the same time and in the same state every day. The results are more comparable. When recording on PDA, the computer will automatically generate the weight change curve, and the descending curve is the best motivation for further efforts. Of course, if there is no PDA, manual drawing can achieve the same effect. Waist circumference is an important indicator affecting health and a key reflection of body shape changes.
According to the research report, under the same weight, the greater the waist circumference, the greater the risk of cardiovascular disease, and the reduction of waist circumference is the most important for the change of body shape and appearance. Reducing waistline and exercising the muscles of chest and upper limbs will form a beautiful figure of inverted triangle.
Body fat is the most scientific parameter to reflect the weight loss effect.
Simply dieting can reduce weight and waist circumference, but this may be due to the loss of a lot of muscles. Body fat rate refers to the proportion of fat in body weight, and its decrease indicates fat loss.
◆ Healthy eating style
The first step to lose weight is to establish a healthy diet. Instead of starving, it is better to reduce calorie intake as much as possible and try to "save resources and open up flow" on the premise of ensuring essential nutrition. Remember the law of conservation of energy, as long as the energy intake is lower than the body's needs, the body's reserves will be used to achieve the effect of losing weight. Break with foods with high fat, high sugar and high calorie completely! Coke, hamburgers, fat meat, cheese, desserts, cream cakes, ice cream, fried chicken, potato chips and snacks, which are inherently unhealthy, are not suitable for healthy people, not to mention those who want to lose weight.
Control high-calorie food
Many foods are necessary for human body, such as lean animal protein, dairy products, eggs, cereals, etc., but to reduce them to the minimum amount necessary for human body, choose low-calorie and low-fat varieties. Fish, rabbit or pigeon are selected as animal protein, skim milk is selected as milk, quail eggs with smaller unit volume are selected as eggs, and coarse grains such as unsweetened corn bread are selected as cereals.
Close to "weight loss experts"
High-cellulose food is low in calories, which can take away other food residues deposited in the intestine and reduce absorption; Moreover, the digestion and absorption of high-fiber foods need to accelerate the peristalsis of the stomach, which itself consumes a lot of energy. The representative "characters" are celery, leek and Chinese cabbage.
Proper amount of fruit
Some fruits contain a lot of easily absorbed sugar and calories, so they should be eaten selectively and in moderation. Sugar in apples is not easy to be converted into fat, so you can eat more. The sugar in watermelon is easily converted into fat, so it is not advisable to eat more. Fruit is safer than cucumber and tomato to lose weight. If you are worried about insufficient vitamin intake, you can supplement a multivitamin.
A change in detail
Drink mineral water or tea instead of drinks; Replace sucrose, which is not conducive to weight loss, with xylitol with low calorie; Eat vegetables raw, cold and cooked, and reduce frying; Replace peanut oil for cooking with olive oil; Replace the big oil pot with a small oil pot with a thin neck and a small mouth to control fuel consumption.
Drink more water and drink water scientifically.
Drink plenty of water during weight loss, because the decomposition of a lot of fat in the body will produce a lot of waste, which needs a lot of water to dilute and help excretion. Never drink less water in pursuit of losing weight, it will rebound quickly after hydrating. Drinking water scientifically means that it is best to drink more water in the morning, gradually reduce it in the afternoon, and drink less water at night to avoid water staying in the body and being difficult to discharge.
◆ Exercise rejuvenates life.
Fat people usually don't like sports, because sports will increase the overload of the heart and lungs, and panting is very uncomfortable; Moreover, fat people are often clumsy, and their grades can't reach good grades, which is detrimental to their self-esteem; If you only rely on diet or drugs to lose weight, it is easy to lose muscle and your exercise ability will further decline. This vicious circle makes fat people and exercise farther and farther away. In fact, exercise can greatly enhance the effect of losing weight, and more importantly, it can help you find the vitality of life again. This is the essence of losing weight.
All sports consume energy.
No matter any exercise can consume a certain amount of energy, in the early stage of losing weight, it is success to ensure a certain amount of exercise every day and develop the habit of exercise.
Aerobic exercise consumes fat: With a certain exercise foundation, we should focus on aerobic exercise and directly consume fat. The most effective things are running and climbing mountains. If you don't have enough physical strength, you can walk quickly first, walking for about 40 to 60 minutes every day.
Anaerobic exercise increases muscle mass: Anaerobic exercise can increase muscle mass while consuming energy. On the one hand, the increase of muscle mass can ensure that higher intensity aerobic exercise directly increases energy consumption; On the other hand, it can improve the basal metabolic rate of the human body, that is, the energy consumed when the body is not exercising. In other words, by practicing and maintaining enough muscles, it is easier to continue to lose weight and more difficult to rebound.
References:
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