Finally, I repeat it every day, and I don't see much effect. I have no confidence to stick to it at all ~
Here I want to say: losing weight is a long-term process, not a short time to lose weight quickly.
Let's analyze the current situation together.
There must be various reasons for the weight fluctuation of 2 kg -3 kg every day.
-There's something wrong with the weight measurement.
-Drinking too much water
-Suffering from hormonal diseases or metabolic diseases (PCOS, diabetes)
-There's something wrong with the diet.
(1) The problem of weight measurement is generally that you just get up in the morning and wear light clothes on an empty stomach after defecation. At this time, the measured weight is the lightest, which excludes the influence of most food and water.
(2) Excessive drinking before and after weight measurement, excessive drinking, or weight measurement before and after exercise …
According to the report of biologists, the water in adults accounts for 60%~70% of human body weight. If you ingest 500 ml of water, your weight may increase by about one catty, and the metabolism of water after exercise is also amazing.
So pay attention to these two aspects.
(3) The diseases affecting polycystic ovary are hormonal problems.
Excessive androgen secretion leads to delayed menstruation, irregular menstruation, increased follicles (lack of high-quality follicles), difficult pregnancy, and even infertility. ...
Exercise, especially strength exercise, needs to improve the androgen level, and it is difficult to improve the muscle fat ratio when the androgen base level is relatively high ~
Diabetes basically has insulin resistance.
In the past, a small amount of insulin could achieve the effect of lowering blood sugar, but now it is not working, and a large amount of insulin needs to be secreted to lower blood sugar.
If insulin doesn't work, it's a tragedy. Most blood sugar is converted into fat by insulin and stored.
Of course, there are other diseases that can also affect fat metabolism. ...
(4) Dietary problems
Most people's weight fluctuations are due to unreasonable diet structure. Many times, everyone thinks that as long as we control energy intake and eat less, we can achieve the effect of reducing fat.
In fact, this is not worth the loss.
From the definition of obesity, obesity means that energy intake is greater than energy consumption.
However, the human body has very complicated mechanisms (such as insulin resistance, blood stasis, blockage of glucose and lipid channels, and disorder of hormone secretion). ), and only by controlling energy intake can not achieve the effect of reducing fat ~
What we need to do is to adjust the diet structure,
The intake of staple foods with high resistant starch content such as coarse grains and miscellaneous grains is the main one.
High-quality protein and adequate dietary fiber intake,
Fat substitute with high oxidation resistance
Then ensure a certain amount of exercise,
In order to achieve the effect of scientific weight loss.
I am also losing weight recently, and the difference between morning and evening is at most 2 kg.
/kloc-lost 4 kg in 0/0 day.
Share your experience: besides a healthy diet, you should also cooperate with exercise, otherwise you will be ugly.
My weight base is relatively large, so besides anaerobic exercise, aerobic exercise must be done, and thin people can do it faster.
Breakfast: one or two eggs of water or skim yogurt, skim milk.
Extra meal: No extra meal.
Noon: Crude fiber vegetables and meat are best chicken, beef, mutton and seafood, which are not easy to get fat. Don't eat seafood squid series, protein is high, and it is best not to eat too much crab, shrimp, fish and meat. Half an apple, half a staple food, rice or steamed bread rolls.
Afternoon: 4: 00 to 5: 00, a kind of fruit (can not be eaten)
Evening: Have dinner before 7: 00, and don't eat after 7: 00, just eat vegetables or fruits.
PS: Try not to eat grapes, durians, pineapples, watermelons and bananas. There is too much sugar to digest easily. It is best to eat grapefruit, pitaya, apples, tomatoes and cucumbers.
Exercise: Because at first, there was not much exercise. I can increase it according to my own situation or ask a fitness instructor to help you later.
Sit-ups: 40 abdominal breaths
Stand against the wall: 20 minutes abdominal breathing
Fast walking or walking: at least 5 kilometers, you can start the WeChat campaign, and the number of fast walking steps per day exceeds 10000.
With some simple actions, if you lose weight, you are not aiming at your thin place, you have lost weight.
The above is my personal way, you can refer to it or ask a professional coach to help you.
I used to stand up and have a look when I was free.
Now I'm trying to leave it alone.
In fact, the most accurate weight is to weigh the same clothes after discharge in the morning, and just weigh them every day.
Some people drop a little every day, and some people haven't moved for days like me. Suddenly I lost a pound a day for two or three days, and then I stopped moving. I think it takes a lot of endurance to be fat and scary, and even being thin and neurotic [covering your face] is really scary.
In the process of losing weight, mentality is more important than everything, which should be the final result of this process, not just weight. It seems that the receipt of goods at each stage is different. My weight is coming to an end, and my weight loss career is coming to an end, so I understand that losing weight is to make myself happy, not to reduce depression, so I don't need to balance.
Up and down, two pounds a day, and the base is as low as two pounds a day. This is associated with the base. When I was at 146, I floated five pounds a day and digested four or five pounds a night. Why is it because I ate too much?
Why is daily weight fluctuation normal during weight loss? Obesity and weight loss are closely related to the word "balance" at the most superficial level. Simply put, obesity is caused by the contradiction between supply and demand of energy, which is related to the imbalance between supply and demand of energy; The process of losing weight is to seek the negative balance of energy, that is, the supply of energy is less than the consumption of energy, on the contrary, the consumption of energy is greater than the supply of energy. So there is still a balance between eating and moving, which is the problem of losing weight.
And "eating" and "moving" are variables. During the period of losing weight, even if we make the food accurate to the gram and the corresponding increase in physical activity accurate to the minute, the heat energy supplied and consumed can only be roughly estimated, and the heat energy intake and consumption between three meals a day and between days cannot be completely consistent. Therefore, daily weight fluctuation is normal during weight loss. Is there a deviation between the supply and consumption of energy, that is, "eating" and "moving"? Do you need to adjust? Generally speaking, the data of 1 week should prevail, which may be more convincing.
Paying too much attention to weight changes during weight loss is not good for weight loss. To some extent, success in achieving the goal depends on patience and perseverance, willpower and psychological quality. Nowadays, home electronic weighing scale and body fat scales abound, but the body fat scale is also a "double-edged sword", which can promote people with patience and perseverance and good psychological quality, while those who lack patience and perseverance and poor psychological quality may form a kind of pressure on themselves invisibly because of short-term weight fluctuations. Stress is the biggest stumbling block for obesity to lose weight, which often makes them lose confidence. Therefore, it is particularly important to use weighing scale to observe the weight change in the process of losing weight.
How long does it take to weigh yourself during weight loss? The main purpose of weighing regularly during weight loss is to correct the balance between calorie intake and consumption, or "eating" and "moving", and promote the negative balance of energy. The focus of attention should not be how much you lose every day.
There is no uniform answer and standard for how often to weigh yourself during weight loss. It is best to look at your psychological quality. Generally speaking, not less than once a week, not less than once a day, saying two or three times a day is not only unnecessary, but also creates trouble for yourself psychologically.
Weigh yourself regularly when you lose weight, preferably before breakfast. Use fixed measuring instruments, wear the same and similar clothes, and be as accurate as possible. A comprehensive analysis of weight changes once a week is conducive to adjusting the balance between "eating" and "moving" in the limit time.
During weight loss, it is normal to lose 3-4 kg every day. Because you have to eat and drink water during the day, the weight of these water and food will make your weight rise and fluctuate.
Many female friends will get fat because of the influence of hormones and edema when the physiological period is coming. Or when you eat salty food, too much salt will make more water stay in your body and you will get fat. Including the weight changes in the four seasons, there will be great fluctuations, which has a great relationship with human activities and body metabolism in seasonal changes. Autumn is a heavy season, summer is a light season, and winter is the heaviest. Winter weather is cold, diet increases, exercise decreases, and fat is not conducive to metabolism.
How much weight changes depends on how much food you eat and how much water you drink. It is normal for your weight to fluctuate by 1-5 kg in one day, so don't weigh yourself many times a day, because it is meaningless at all.
So weigh yourself at the same time and in the same state every day (such as after going to the toilet in the morning). At this time, weight data can best reflect your physical condition.
Weighing yourself every day is a ritual to lose weight. It is recommended to weigh at a stable time in the morning, and the data will be more accurate.
Don't panic when weight fluctuations come. Let's analyze the causes of weight fluctuation.
1. Drink1500ml of water every day. The weight of water alone reaches 3 kg, and with other foods, the fluctuation of 2-3 kg is normal. Just after eating, I weighed myself before I could digest it. Ha ha.
2. The weight will change with the change of the amount of exercise. I started doing aerobic slow exercise and lost fat, so I will lose weight. After changing to anaerobic exercise, the gym ironed, and the muscles came. Adding some anaerobic exercise to increase muscles when losing weight can avoid rebound.
3. Whether the living habits are adjusted, avoid sedentary, walk 6000 steps every day, get enough sleep for 6-8 hours, and drink plenty of water 1500ML to promote metabolism! Try to have a good meal before 7 pm. You can do more and get closer to the thin distance.
4. Whether the eating habits are adjusted during weight loss, stay away from fried foods, dessert cakes, milk tea and high-calorie foods, exercise after one dose 1 hour, completely waste martial arts, less sugar, less oil and less salt, and poor fluctuation control.
According to the daily protein of 0.8g per kilogram of human body weight, it should be appropriately increased to 1.5g, and high-protein foods should be supplemented with tofu, eggs, chicken breast, lean meat, beef, fish and shrimp, etc., so as to increase satiety and hunger tolerance when losing weight. Eat well for breakfast and eat less for dinner. (Liver and kidney patients are not easy to supplement high-protein food, so as not to increase the burden on body organs and lose weight healthily. )
Weigh yourself every morning, noon and evening, and make sure it will be different every time. It may be heavier or lighter. It is normal for daily weight to fluctuate around 1~3 kg.
Because you have to eat and drink water to go to the toilet every day, normal people will feel that eating will definitely increase their weight and that they will lose weight after going to the toilet. So how to measure whether losing weight is effective by the weight of a day?
Moreover, losing weight is not a day or two. Losing weight is a hard job. There must be a process. Can you weigh it every other day?
The answer is not necessarily.
Do most people realize that they didn't eat much the day before yesterday and gained two pounds the next day? This situation may be that the food eaten the day before yesterday was too heavy or salty, and too much salt in the body led to water retention, and the weight increased slightly the next day.
Especially if you are a woman, if you are near the menstrual period, you will get a little edema due to hormonal changes, which will also cause false weight gain.
So personally, it is best to weigh yourself every other week.
Moreover, it is best to weigh time at the same time and in the same state. For example, I just had enough to eat in the morning, or I just got up in the morning to go to the toilet. Weigh yourself once, and the data at this time can truly reflect your physical condition.
Reflect whether a person has really lost weight, don't just stare at weight, but also look at body fat and circumference.
During weight loss, it is normal to lose 228 kg a day. If the weight base is relatively large, it is normal to lose more than a catty every day.
There are rules for weighing ourselves every day. Compare this weight after solving the problem of excessive urination every morning. That is, the comparison between today's weight and tomorrow's weight is based on the weight at the moment.
It is enough to weigh yourself once a day. If you are used to losing weight, it is normal to weigh yourself once a week. If you weigh yourself several times a day, it will have a great influence on your mood and it is unnecessary.
Just after eating, the weight will definitely be different from that before eating. If you compare the weight, it's meaningless. The weight after drinking a large glass of water is also different from normal. So if we compare weights, we should have a benchmark.
On the basis of this weight benchmark, it is normal to lose 2 to 8 kilograms every day. It's normal to lose more than a catty every day.
To achieve this state, daily exercise is essential. In addition to normal aerobic exercise, you must do strength training. Because only strength training can make us look particularly thin and have a sense of lines.
It is a good thing to weigh yourself every day during weight loss. However, I'm glad to see that I've lost weight, and I'm still blue and thin. This mentality is not good for losing weight!
During weight loss, it is normal for daily weight to fluctuate within 1~2kg. Don't panic if it fluctuates greatly! Our weight will change due to various factors, and there will be obvious differences before and after eating, before and after exercise, before and after defecation, and even in the morning and evening.
Therefore, we should weigh at the same time every day and wear the same clothes to know exactly how the effect is. It is recommended to get up every morning and weigh on an empty stomach after defecation once a day. This time is usually the lightest time, and there are few other variables, so we are the easiest to control.
On the basis of daily weighing, it is suggested to measure girth regularly, and the frequency should be once a week or half a month.
Don't be too frequent, the change of measurements is not as obvious as weight, and there is no regular change, which is easy to hurt confidence, but if you measure it again after a while, it will be very fulfilling if it suddenly becomes less!
During weight loss, it is almost a ritual to weigh yourself every day.
Eating, excreting and other activities will happen every day. It is normal for weight to fluctuate up and down. As long as it doesn't keep rising, there is nothing to worry about.
The healthiest habit of losing weight is to exercise two or three times a week, control your diet, have normal meals, be vegetarian with nutrition, and don't overeat. As long as you persist for a long time, you will be thin and healthy.