She had many physical problems because of obesity. After learning from a painful experience, she successfully lost 82 pounds in just 8 months.
Now two and a half years later, I still maintain a slim figure and never gain weight again. It can be seen that I lost weight through a healthier and more sustainable way!
In order to convey her idea of losing weight more accurately, I won't go into details here. Just look at what she said in her original words ~
Must drink for breakfast-banana high-protein drink: "I personally think that after drinking it, the edema has improved a lot, so I have developed the habit of drinking this every morning." (Protein powder) In fact, it has many flavors! However, because of the high protein content, I am a little afraid of the original flavor, so I will play with bananas. "Interview with vogue.
"Oil is really a very important key, because many people have eaten water food, but your skin has no oil, and it is easy to wrinkle, and it is actually not good to lose weight. For me, I think I actually eat everything. Sometimes we 1 (program) have that fried chicken in half the afternoon, and I will eat it, but the quantity will be reduced.
It used to be spicy, then it was salty. Now you can't eat spicy or salty, only light! I never have any recipes, because I really think you must do this for a long time, so I think you must find a way that you can accept. "-Kanban character
"You've always heard people say, eat less and exercise more, but it's hard to eat less, so you just need to control the delicious content and order, so I'm actually eating as usual now. But I will choose the meal after exercise.
Then the order of each meal, for example, I will eat protein first, then vegetables, and I won't eat starch until I am really hungry. Like spaghetti and noodles, I can't touch them. Then my starch, the least nutritious should be white rice, otherwise the rest is natural starch. For example, whole grain starches such as potatoes and corn.
Then what I eat, as I said in protein, for example, if you go to eat shabu-shabu, I will definitely wait for the meat to come first, then eat the meat, and then eat the vegetables. Because in fact, protein feels full.
In fact, there is a wrong idea about slimming. Never stop eating, especially when you are exercising, because if you don't eat, you lose muscle, not fat, then you are practicing in vain.
So after we finished fitness, for example, I just went to fitness, I immediately ate two tea eggs, a bottle of yogurt, a box of lotus spray, and then a bottle of strawberry oatmeal. In other words, you must eat well after exercise.
Don't say I try not to eat if I'm not hungry. Actually, it doesn't work.
Q: Do you eat a lot of sweets? )
I later gave up drinking, because people who give up drinking will love sweets very much, that is, they will choose one, and people who love sweets will not like drinking. I didn't touch sweets before, but occasionally wanted to eat chocolate or drink milk tea after abstinence. Especially when I video all day, I still have it with me all the time. I may drink a third of milk tea, or just eat a piece of chocolate. I will eat cake, but only one or two pieces.
Q: I quit drinking because the calories are too high, right? )
Of course, wine is high in calories. The most terrible thing is that you will be hungry after drinking, and you will be hungry after drinking, and your appetite will be wide open. You can control it at ordinary times, but after drinking it, your food is bottomless and you won't be full. -Doctors are so sexy.
"It is not enough to exercise without dieting. Diet is to eat healthily, and then reduce sugar and sugar. Because in fact, I have been eating hot pot when I lost weight, but in fact, I just stopped eating one or two.
I just think that if you eat half, you will exercise more. Because you have developed the habit of exercise, you will know that you are actually very tired. Like every time I am as tired as a dog, an hour of high-intensity physical training consumes about 400 calories at most. -I'm the oldest woman.
"I usually do aerobics first, and then I will do 2 hours of weight training (weight training). I increased the amount of exercise to a very, very high level. For example, at that time, I started once a week, and then I started to exercise slowly for an hour.
When you get into the habit, you will feel. Huh? I seem to be able to add two days a week. Then slowly, three days a week, four days and five days. "-Kanban character
In fact, exercise consumes very few calories, and it still depends on diet. But why exercise? In other words, exercise will improve your basal metabolism, which is what you imagine, and you will consume it when you sit there. The basal metabolic rate will also be consumed when you sleep for a day.
Then my basic consumption for a day is 1600 cards. So if you measure it, you will understand the synthetic structure of your body. For example, how much water you have, how much body fat you have, and how much muscle you have. Some people think they have edema, but when you measure it, there is no edema at all.
Therefore, only after the test can we lose weight in a targeted way. Otherwise, you are losing weight, losing weight crazily. Some people go on a diet, others exercise. Why does he feel useless? It's because he doesn't have the right medicine. "
"Actually, I think what I like is unarmed training. For example, I can train without anything. Just like I didn't wear sportswear on purpose today, because I just want to tell you that you can exercise freely and don't make excuses! In fact, this is to train our thigh muscles, because the largest muscle group in our whole body is in the thigh, and then the second heart of the human body, so the muscle group of your thigh should be trained.
Why do you exercise muscles? Because it will help you burn calories. Fitness is to make yourself thin.
So you just need to stand at home, and then you can use your other foot slowly. Then the body must be straight, not hunched. Then you go forward first, then walk slowly, and then you lift your feet. This is training balance. Then keep your posture and squat again.
In fact, you can practice in the office or anywhere and then change your feet like this. This is to exercise your hip and thigh muscles. Do it 20 times at a time
Then I strongly recommend you to buy another one (skateboard), which is very convenient and easy to use. As long as it can be used on the slippery floor, it can practice a lot of things, and it has the concept of wiping a rag.
If you buy this, you can use it to climb mountains at home. But for a beginner, he must be able to shake, but he can't! Your hand must be fixed, then your body must be straight, and then you must hold it. Remember to move slowly. "-I am the biggest woman.
"Many people should really pay attention to sports and break the myth. We all have basic metabolism. For example, when I first started exercising, my basal metabolism was only a little over 1000. Later, after I started exercising, I pulled the basal metabolism to the highest 1600, but it became 1 600. If you only eat 500 calories a day, your metabolism will come down.
So you must eat the maintenance amount (basal metabolic rate), and then your basal metabolism will rise again, and you will eat more. Therefore, in fact, the most painful thing for people who become crazy at the end of fitness is not fitness, but eating, because you have to eat a lot. "-the doctor is so hot.
At this point, gastroenterologist Xiao Dunren added: "Within 30 minutes after exercise, your muscles have the priority to ingest the nutrients you ingest. But after 30 minutes, it regained its fat.
So at that time (within 30 minutes after exercise), you can take those amino acids into muscle cells. At this time, muscle cells will grow up, so muscle mass will rise. The increase of muscle mass actually leads to the increase of basal metabolic rate, so this is very important. "-the doctor is so hot.
Once many people lose weight, they think that they only eat boiled vegetables, boiled chicken breasts and the like, and regard oil as a scourge, which is actually not desirable ~
"When we don't eat oil, bile can't be discharged at all. Because cholic acid has a high concentration, it becomes stones, so oil is very important.
Sometimes, when a dieter eats that extremely low-calorie diet, she will be asked to eat a lettuce salad in the evening and pour olive oil on the salad, because if she doesn't pour olive oil, her gallbladder will really produce gallstones. Therefore, we must have oil, so how to prepare oil?
We used to be in Taoyuan, where the proportion of Hakkas was quite high because it was special. Then we made a survey in a factory with more than 4000 people, and said, what oil do you use for cooking at home?
As a result, 20% to 30% of adults really cook with lard at home, because the fried dishes are delicious. Results According to our statistics, people who cook with lard at home are indeed two kilograms fatter than those who don't cook with lard.
This statistic is to tell everyone that crude oil still needs to be picked. In fact, you usually have saturated fatty acids, so you can eat a lot of meat.
My family only prepares two kinds of oils, one is olive oil, and olive oil is only used for cold salad. What about the other oil? We often use bitter tea oil. So I prepared these two oils at home, which is enough for my family. "-the doctor is so hot.
"I have a case here, a female college student, with a height of 1 m 6 and a weight of 52 kg. I don't exercise for a long time, so my muscle mass is low and my body fat is high.
In order to lose weight, she goes to the gym to exercise, eats lettuce salad for breakfast, eats an apple or banana at noon (in rotation), and only eats boiled chicken breast or boiled vegetables for dinner. It's completely scalded or useless. I eat very little.
This lasted for half a year, which eventually led to the weight rising instead of falling, and then the skin became very poor, and the worst thing was menopause. So it is recommended to eat as much oil as possible. "-the doctor is so hot.
"As we all know, rice and pasta belong to starch foods, but in fact, peas, corn (corn sprouts belong to vegetable foods), red beans, mung beans, lotus roots, lotus seeds, sweet potatoes, pumpkins and taro also belong to starch. However, edamame, black bean and soybean are all beans, and protein is very rich.
It is suggested that it is better to use this kind of whole grains instead of white rice, white noodles and white bread, but sometimes we should control our food intake and not eat too much. Eating too many calories can still lead to weight loss. -Doctors are so sexy.
"A few years ago, Harvard University announced a new American food pyramid. It says that carbohydrates should be eaten, but it is very important not to eat white starch, which is what we generally call "empty calorie food".
Our original brown rice has a lot of nutrients outside, but when it is finally ground into polished rice, there are only carbohydrates and calories, and there are no other nutrients. There will be a big problem at this time.
So bread can be replaced with whole wheat, noodles with buckwheat (higher fiber) and white rice with brown rice.
After eating carbohydrates correctly, your blood sugar will not soar, and insulin will not come up, because insulin is a bad hormone. Once insulin rises too much, it will quickly convert these calories into fat and store it.
White flour, white bread, white toast, white steamed bread, white rice and sugar are all white starch. "-the doctor is so hot.
"I attach great importance to protein, so I actually only eat two meals a day.
The second meal is only high protein powder and sugar-free soybean milk. The first meal is boiled vegetables and fried chicken or steak. Just use its original fat, no need to refuel. I don't think I can cook the meat in water, so I will fry it anyway.
Then I will eat sweet potato as starch instead, because there is still a little carbohydrate.
And in fact, I exercise a lot, not super invincible, but it's quite big. I want to exercise three times a week, and all of them are intense, so protein is very important.
Then mix and eat within 8 hours, 16 hours on an empty stomach, but I usually eat on an empty stomach for 20 hours, or 18 hours, and I will cook a meal, which may be different if I have a meal. But I am very healthy, because even though I eat very little now, my physical strength is still very good.
In fact, I was very lonely at the beginning of losing weight, because I had to pay back the meal, so I had to be very serious. But if you are serious in the first month, you can start to relax later and not gain weight. I will go on like this because I lose weight slowly. I once lost 4 kilograms in half a month. This time, I weighed 6 kg for more than two months, which is actually very slow, but I feel healthier. "-today's interview
1, two meals a day (pay attention to protein's intake and eat sweet potatoes as starch instead).
2. High-intensity exercise three times a week.
3, eight hours to eat.
4. Postpone eating at the beginning of weight loss.
Lose 5 kilograms a month, fast food to lose weight: "eat only within 8 hours a day." Eat whatever you want, but if you want to lose weight faster, don't eat starch and milk eggs. " -UDN style
"For me, the healthiest way to lose weight is to eat when it is time to eat. Eat breakfast like a princess, eat at noon like a queen, and don't eat at night. But when you can eat, you can eat whatever you want, and there is no special taboo. In addition, swimming, aerobic exercise and abdominal muscle training will be cooperated.
Q: What should I do if I have irregular eating time at work? )
Anyway, I will definitely find something to eat when I should eat. Even if it's not dinner time, I will take it with me, or I can bring fruits, such as lotus seeds and pitaya. In fact, they are all fruits that can feel full and then won't get fat.
When do you have breakfast? )
See what time my job is, but if I don't have a job, I almost get up at 10, and then go to eat at 10: 30. Then after brunch, maybe an hour or two in between, for example, before four o'clock, have something to eat.
It is my own experience not to eat after noon, because this method is very effective for me, but it may not be suitable for everyone. But if you want to try, it is best to eat breakfast and Chinese food as normally as possible, and then it is best to eat dinner as lightly as possible or not. -"Fashion"
"The idea that losing weight means not eating is very incorrect, because when you don't eat, your stomach will actually be afraid. It wants to say that I have nothing to absorb, so when you eat suddenly and eat normally, it will absorb twice. This is the last thing people who want to lose weight want to see.
My own experience is to know how to eat wisely. Adjust your eating habits. For example, breakfast should be rich, and then the later you eat, the less you eat, no midnight snack and no drinks. For example, juice may not be as delicious as real fresh fruit.
In addition, when eating, eat soup and vegetables first, and then eat protein and starch. If you apply these methods to your life, you can eat happily without getting fat. "-Fashion Health Interview
The secret of keeping fit: "I think the first thing is to eat healthily, just like I eat triangles." Be sure to combine carbohydrates with protein for breakfast, and eat less at noon and evening when you are full.
Secondly, we should have good exercise habits, such as running, swimming and yoga. "-Southeast Satellite TV is full of entertainment.
"I want to share with you some of my recent sports experiences, that is, I have been doing heavy load training recently (referring to weight training). Retraining is to make your muscles bigger and bigger, but the fat is getting smaller and smaller, and the hope of consumption is fat.
I think besides exercise, it is also important to control my diet, so today I will share with you what I usually eat. You will see sweet potatoes on my desk. I usually choose whole grains when I don't have time to cook them myself, because they are the fastest and best starch in convenience stores.
On the table, what you see now is actually protein. What is protein? It's sugar-free soybean milk, chicken breast and eggs themselves. These are the sources of protein. Usually, you should eat as much protein as you weigh. For me who do sports now, these protein may not be enough. I may need another piece of meat.
People will think that I just eat protein, protein includes protein, and egg yolk contains too much cholesterol and fat. In fact, it's really not that serious, unless you have some diseases and can't eat egg yolk, but in fact, just like protein, a normal egg is eight grams. If you only eat protein, protein only has two or three grams, and everything else is in the egg yolk.
Then why eat protein? Because protein has muscles. Then when your body has more muscles, it will look thinner and thinner. The more muscles, the less fat. So why does everyone say that they want to lose fat? This is because they want to get rid of body fat. After removing it, your muscles will have room to grow, and you should exercise.
As long as you eat healthily, you can still eat full, which is good for your health. So I think it's all interlocking. By exercising and controlling your diet, you can have a very good figure. "Interview with vogue.
First, doing more weight-bearing training can make muscles bigger and fat smaller.
Two, protein daily intake = one gram of protein per kilogram of body weight. The more you exercise, the more protein you need.
Third, protein content: yolk > protein. Therefore, if you are healthy, you don't need to choose to eat only protein.