Before, I was not fat. My height 173cm, and my weight is about 55kg. After work, due to work reasons, I sit in the office every day and gradually gain weight. Usually busy, basically do not exercise, and finally on Saturday and Sunday, I just want to catch up on sleep. Watching the number in weighing scale soar from 55kg to 65kg, I can't continue to be an ostrich and start to lose weight. I've tried running and cycling, but with little success. I don't have much motivation to continue, and the exercise is over in vain. I feel a little desperate. Although I have never given up losing weight, my weight is still hovering between 62-65kg, which makes me very anxious.
Joining Miss Ximiao Weight Loss Training Camp is the right choice. Sometimes people are really strange. If you don't pay the price, you won't pay attention. Once you pay the price, you will cherish it. I decided to take advantage of this bad habit and decisively spend money to sign up. At first, I told myself and people around me that I started to lose weight, but they didn't take it seriously. I said that I paid for a weight-loss class and didn't hold me back. Later, they didn't persuade me to eat food that I refused too much, and sometimes they supervised me. This is actually a good method.
2 1 day weight-loss training camp really appeals to me. The teacher's nutritionist status, the results of the first phase of the friends, and a group of like-minded friends all attracted me. But I'm still not confident. At first, I was holding the mentality that money can't be wasted, and I followed the teacher's rhythm with suspicion, thinking that it would never be worse than now! I felt embarrassed when assistant Jin Jinwukou asked me to do an investigation, but I didn't take it too seriously! Jin Jin also encouraged me to say that teachers who follow Qian Miao will definitely lose weight. Seeing that all the friends in the group are very serious, I began to pay attention. After listening to the teacher's first class, I felt very appetizing. The basic idea is to reduce fat through a healthy diet and proper exercise. I don't need to diet or exercise vigorously.
After 2 1 day, I continued to record my diet with mint and my daily exercise with keep. At first, I didn't do very well, but Miss Qian Miao helped me to comment and give me guidance every day. Faced with such a responsible attitude, I am also responsible for myself. I began to approach the standard that the teacher said, and gradually mastered the method by myself. In addition, what keeps me going is the decreasing number in weighing scale. There is nothing happier than this! Practice is the only criterion for testing truth. Numbers don't lie. I'm not on a diet, so I shouldn't lose water! Ha ha! The first thing I do when I get up every morning is to record my weight. Although the change is not big, it is really decreasing every day.
The teacher taught me a lot of healthy ideas and helped me clarify many misunderstandings about losing weight. Losing weight, eating seven points and practicing three points complement each other, both of which should be moderate. Dieting and excessive exercise are not correct.
You need to take in your basal metabolic rate to meet your body's needs. Dieting is not recommended. Dieting will also consume muscles and easily lead to a vicious circle.
The dietary principle should meet the requirements of three lows and one high, low in salt, low in fat, low in sugar and high in protein.
During the period of losing weight, under the calorie of basal metabolic rate, the intake ratio of three nutrients is: carbohydrate: protein: fat = 5: 3: 2.
Can't eat: biscuits, sausages, instant noodles, cakes, all kinds of wine, carbonated drinks, hot pot, fried, barbecue, puffed food. I really feel a little loveless and can't eat so much.
Eat more: vegetables (especially green vegetables), fruits (less sugar), high-quality protein food, a small amount of nuts, lean meat and dairy products.
Combination of aerobic training and strength training
Strength training: 2-3 times/week to increase muscles.
Aerobic exercise, 4-5 times a week, 40-90 minutes each time.
Warm up before exercise and stretch after exercise.
About living habits
Eat less and eat more: synthesis does not over-synthesize, decomposition does not over-decompose, so that the body functions can be balanced.
Chew slowly: reduce the burden on the stomach, increase the absorption rate of food and reduce the intake of food.
Control the intake of staple food, don't eat staple food for dinner, and don't eat for 3 hours before going to bed.
Moderate exercise, not excessive, to prevent excessive recovery of fat after exercise.
Eat healthy food, control your diet and don't eat junk food.
Don't sit for a long time, stick to neat exercise.
Get enough sleep, sleep before 1 1:00, and sleep for 8 hours every day.
Keep a good attitude and develop regular living habits.
There are many details, and I will summarize them carefully in the future! But the general principle is, according to the calorie of basal metabolic rate, carbohydrate: protein: fat = 5: 3: 2, adhere to the dietary principle of "one high and three low", adhere to aerobic exercise and strength training, and adhere to good work and rest and life rules.
First, catch up with menstruation in the late stage of weight loss, and the weight changes repeatedly. The weight did not drop, but rose, so it was a little sad that the weight did not drop below 60kg at the end of the camp, but it began to drop again at the end of menstruation.
Second, because I didn't relax my calf well, my calf circumference actually increased on the premise that other dimensions were reduced. It's so sad. Teacher Qian Miao reminded me many times, but sometimes I was too tired after exercise, or it was too late, so I took a shower and went to sleep. In fact, I should have a calf circumference test during this period, so that I can find it early and treat it early. I hope it's too late to mend now!
Third, it is said that weight loss begins with chest reduction. I doubt the correctness of this sentence, but it is true that the chest circumference has decreased. While doing aerobic exercise, strength training can not be ignored. Teacher Qian Miao suggested that you can exercise your chest muscles!
After 2 1 day, my 173cm height has been reduced from 64kg to 60.3kg, my body dimension has also changed, and even my skin has begun to get better. I began to stick to a healthy lifestyle, diet and exercise less. I no longer hate the feeling of sweating.
At the end of the course, I was a little reluctant to part with the whole team in the second phase, but the master led me in and practiced alone. I have learned a healthy and systematic knowledge of weight loss exercise, which can support me to stick to it. According to the golden circle taught by the teacher, I set myself a new goal. This is not the end, but a new beginning. I look forward to your good news!
Thanks again to Teacher Ximiao and her team!