If you want to maintain a healthy weight for a long time, you need to lose fat slowly for a long time, not for a short time.

Losing fat is not the same as losing weight.

Reducing fat is to break down fat into fatty acids, and then mix them with air and excrete them, so normal people actually breathe and excrete fat every day, and this amount is the limit that our basic metabolism can reach. At this time, you can do aerobic exercise, so that a lot of oxygen will enter the body, which will accelerate the process, but there is a limit.

Losing weight is a method to lose weight in a short time by expelling glycogen and water from the body and losing some muscles.

The so-called seven-day diet, 14-day diet, is mostly a diet, and fat can't be discharged in a short time, so what can be achieved in a short time is only dehydration, which makes people dry up and look thinner. In fact, the fat accumulated in the waist, abdomen and limbs has not decreased.

So yes, losing weight is a long-term problem, and it is healthy to lose weight reasonably for at least three months. If the weight base is too large, then the way to reduce fat should be arranged in years.

The reason why it takes time to change your weight is to keep your body healthy without losing muscle and dehydration.

In fact, using a diet slightly lower than basal metabolism plus aerobic exercise to reduce fat can make people exercise without hunger and pain, and throw away one or two hundred grams of fat every day. Although not as effective as those diet methods, one or two hundred grams a day, two kilograms a week will lose weight. Although it is not much, it will be healthier. Plus exercise, your muscles will increase slightly and your figure will look better, even if weighing scale is at your feet. But you are getting thinner and thinner in the eyes of others, which can't be ignored. As we all know, muscle is heavier than fat, and every muscle you gain by losing weight and doing exercise can replace half a catty of fat.

If you want to lose weight, the most important thing is to form a habit and get used to a clean diet.

Take myself as an example. I have an egg, a cup of 240 ml milk, 30 grams of protein powder and an apple for breakfast. The calories are less than 500 calories.

I cook by myself at noon. I like tomato scrambled eggs, two eggs, a small tomato, a plate of cucumber fried pork slices, a punch of miscellaneous grains rice, a packet of sugar-free yogurt 100 g, and the calorie is about 600 calories.

For dinner, I will go to my parents' house to rub rice, a small bowl of rice and a bunch of home-cooked dishes. My father cooks with little oil and salt, and the meat in a meal will not exceed 700 calories.

I can't eat 1800 calories a day. I will ride my bike at home for 40-60 minutes at night, consuming about 300 calories. After exercise, I am afraid of being hungry before going to bed at night. I will also cook 20 grams of instant oats and 20 grams of Chia seeds for midnight snack.

If I lose fat, I will lose about 0.2 Jin every day. The key is not hungry, I can eat every meal. Now my weight is maintained at 150kg and my height is 173. Because I like ironing, I weigh a lot, but I have abdominal muscles.

It took me nearly a year to lose weight from 220 Jin. I lost weight quickly at first, and then I lost weight for several days. I don't care about my weight after I can't see it outside. After all, I didn't grow muscle until I rolled iron, and weighing scale couldn't provide a fair proof of obesity.

After all, a man of similar weight and height stood with me. Visually, he is slightly fat, and I am normal.

It's been three years now, and it hasn't rebounded.

The main reason is that I have no desire to eat. When I was 200 kg, I tried various methods to lose weight, including fasting and ketogenesis, but without exception, I finally rebounded because I couldn't restrain my desire to eat, and finally my weight reached 220 kg.

And I use this method to lose weight slightly below basal metabolism. After I lose weight through clean diet and aerobic exercise, although I lose weight slowly, I am not hungry, and I will reward myself for stealing food once a week, so I have little desire for food. Eating is eating. Unlike before, I decided what to eat before dinner. After eating this meal, I always can't satisfy my desire to eat, and I especially like takeaway.

At that time, you can order 1000 yuan for take-out in a week, which will not only hurt your health but also your wallet.

Therefore, losing weight must not be rushed. If you meet people who have really lost weight, ask them, they are all beneficiaries of long-term weight loss, and they have been cheated by short-term weight loss methods again and again.

It is useless not to learn the current fast food, ketogenic diet and non-carbohydrate diet.

You can stick to it for three months and three years, but can you guarantee it for a lifetime?

Think with your head. Can you really eat rice and sugar all your life?

Think about it. Is it horrible?

Because it's impossible.

The people who teach you these weight loss methods are just for traffic.

I like to play the role of Li Li Li. Why did all those ketogenic up disappear in the fire a few years ago?

There was once a ketogenic doctor who worked in a beauty hospital in Bali. It is said that ketogenesis is much better every day, and it is simply a fairy diet to cooperate with fast food. He said that he eats one meal a day and eats enough meat.

But now he has written off the miles, changed his vest and went to Tik Tok to teach beauty and skin, and stopped promoting ketogenesis because he has tripled his weight.

So don't believe those things, it's useless, it's all for traffic.

In the past, we had to cheat people, advertise on TV, or sell things door to door. Now it's different. Record a video and say a few words. Some people regard it as traffic, and traffic can be exchanged for money. So countless people have joined the ranks of derailment, why are they doing videos focusing on weight loss? Because weight is a lifetime thing, there will always be traffic, and the more outrageous it is, the more people will believe it.

Finally, according to China Nutrition and foreign literature statistics, all the weight-loss methods on the market are weight-loss methods with lower intake than basal metabolism.

Since the intake is lower than the basal metabolism, why not choose simpler, clean diet and aerobic exercise?

Aerobic exercise here refers to low-intensity exercise.