Next, I will answer what she did wrong in the letter one by one!
Harold, I'm from Malaysia, and I follow your blog and Facebook. I have a problem recently. I started to lose weight last year1February, because I got married in March this year. I have a coach friend who taught me how to calculate calories and nutrition. Before that, I thought it would be like Hugh's diet, so I started this weight loss journey with great expectation from the beginning.
But I started menopause in January, and I didn't care then. I started eating 1 0,800 calories, and then reduced 1 0,000 calories every week. I can't go out for dinner, dessert and drinks at all.
Take a break: When girls lose weight, if menopause occurs, it is mostly caused by low calorie intake. The reasonable way to lose weight should be to calculate their basic generation and TDEE. With this number, you can reasonably calculate how much calories you should reduce and consume more calories through exercise instead of just using 100 calories per week. This method may have been effective a month ago.
But at that time, because the coach friend always said that there was still pressure to increase the amount of exercise, he went to the gym every day and did 45 minutes of aerobic exercise and weight training+abdominal exercise. But at that time, I didn't have the mentality of happy exercise. I feel a lot of pressure every time I go to the gym, but I still force myself to do it.
Take a break: Exercise is very important to lose weight, but I have always stressed that happiness is very important. Persevere, do what you can and exercise happily. If you blindly pursue speed and do exercises that are not suitable for you or take too long, even if you can do them for a short time, if you feel painful, stressed and unhappy after doing an exercise, will you still want to continue exercising? For most people, the purpose of exercise is to make the body better, increase heart and lung capacity, increase muscles and improve coordination. Of course, when they have better control over their bodies, they will be happier and want to challenge more, so don't exercise for several hours a day at once, or stipulate that they must exercise seven days a week.
This lasted for about two months, and one day the plan was stopped because of a high fever. Weight dropped from 50 to 45. The posture is also what I want.
At that time, my family told me not to lose weight again. I was afraid to eat out at first. Once I ate out, I turned my exercise into an hour of aerobic and weight-bearing training every day. But I am still very unhappy. I worry about how to eat every day, and eating has become a very annoying thing.
Take a break: high fever, menopause, hair loss, listlessness, fatigue, etc., are easy to appear when the calorie intake is insufficient or overtraining. It can be seen from this friend's situation that she fits this situation.
The most taboo is to lose weight or gain muscle. Although I often share it, I also encourage everyone to arrange a 90-day diet and training plan for themselves, but the purpose is to make a reasonable diet and develop exercise habits through these 90 days, and then make a long-term executable plan for themselves. I often emphasize that you want to lose weight for a while or for life! "Fat and thin, thin and fat" is definitely something that many people have encountered. The point is not how to lose weight. The most important thing is how to maintain after losing weight. If you arrange an extremely low-calorie diet plan and unreasonable high-intensity training, then physical rebound is almost an inevitable result!
It lasted until after my wedding. I went to see a doctor and asked about my period. The doctor told me to put my mind and body down and not to suppress myself. As a result, going on a honeymoon is the beginning of the outbreak. On the trip, I wolfed down bread and dessert. Eat until your stomach hurts, and then keep eating. But at that time, there was still exercise, doing some hiit and running without load. This overeating lasted for several months.
Take a break: Third, girls will stop menstruating. Although there are many factors, in this friend's case, low calorie and overtraining, including the appearance of low body fat, are obviously the main reasons, and this situation is not that you will recover your menstrual period after eating normally, so don't experiment with health easily!
At that time, menstruation did not come, and it was not until August that I stopped exercising and ate Baifeng Pills for a while that I recovered. As a result, I exploded from 45kg to 54kg I've never been so fat! Even if you didn't really start to lose weight before, it has been maintained at 48kg. My family and friends said I was so fat when they saw me. They said so much before how fit suddenly became a ball.
Take a break: This friend started with 50 kilograms when she lost weight, but when she gained weight, it became 54 kilograms, and it changed from 45 kilograms to 54 kilograms, indicating that she gained 9 kilograms. Moreover, because muscles are extremely difficult to grow, and because the calories are too low, once her body resumes eating, it is easy to metabolize and compensate, and she will want to store calories, indicating that she has grown 9 kilograms, almost all of which are fat. The standard and typical yo-yo effect, extremely low calories and excessive exercise caused her muscles to be together when she lost weight.
As soon as you return to a normal diet, you will gain weight immediately and gain more weight than before.
The whole thing is so depressing! After menstruation recovered, I went to consult a gynecologist to see if it was suitable for pregnancy. I started taking medicine and injections. To my chagrin, I don't know if I should lose weight now. I'm a resident singer, and my peers say it's not that easy to get pregnant. If I can't get pregnant all the time, will I keep getting so fat? When I took the job before, the guests would be afraid to see me gain so much weight. But now I'm like a lost lamb, and I have no idea how to start. I just want to forget what I used to coach my friends, because I am really unhappy.
Take a break: If you want to lose weight, a bunch of people will tell you to eat less and exercise more, but no one will tell you how to keep it after losing weight and continue to eat less endlessly. Or do unhappy sports every day?
With this friend's condition, it is obvious that if you don't listen to this inappropriate way of losing weight at first, you hardly need to get the present result.
Let me sum up what she did wrong.
1. We are short of 100 calories per week. After 8 weeks 12 weeks, you can only eat 7 ~ 800 calories a day, and there is probably nothing to eat.
2. If you eat very little, you will get short-term results, but your body will feel that the heat source is insufficient, which will not only reduce metabolism, but also consume muscles to reduce energy loss.
3. Exercise a lot every day. If you eat too much, the influence of a lot of exercise may not be so serious, but if you eat too little, your body can't even supply the energy needed for basic metabolism. If you exercise again, you will only lose your physical function.
4. She is very unhappy. I have always stressed that happiness is a very important element in my weight loss process. Only when you are happy can you persist in doing it.
Next, I will give such a suggestion.
1. First
Please resume your normal diet first. The so-called normal diet is not to eat very little, but to try to choose natural, prototype and complete food sources.
Diet articles can refer to: share a rest and reduce the focus.
Then you can learn about your basal metabolism and TDEE.
What is basal metabolism? Basal metabolic rate is the calories you will consume at the end of the day when you are unfortunately paralyzed, lying down all day, unable to eat, go to the toilet and speak.
This calorie requirement is used to maintain your heartbeat, breathing, blood circulation and so on.
But if you can read this article on your computer or mobile phone, I guess you should be a person who can walk, talk, eat, go to work/class and walk. So, you definitely need more than your basal metabolism.
Therefore, we need to know another figure: the daily total energy consumption, which is also a figure we call TDEE.
What is TDEE? TDEE = basal metabolism+activity consumption+exercise consumption+food thermal effect+after exercise.
Basal metabolism: activity consumption, please see the explanation in the previous paragraph: the calories consumed by walking, brushing teeth, cleaning, writing and reading; The calories consumed by running and going to the gym; The heat generated by food; The calories consumed by the body to digest food (generally estimated to be about 10% of food calories, for example, if you eat food with 100 calories, the body needs to consume 10 calories to digest. Exercising after exercise: If your exercise gives your muscles enough * * *, your body will consume more calories to repair your muscles after exercise. You can see that there are many factors that affect TDEE, but the effects of genes, weather, stress and so on are not considered here.
Basic metabolism article source: college students' kitchen
For more information about metabolic compensation, please see: dietary concept TDEE misunderstanding: Don't you want to eat basal metabolism +300? Metabolic compensation
Second.
Please do what you like and feel comfortable and happy. If you want to do this exercise, you will feel very happy and better. We all know a lot about the benefits of sports, but everything is immature to mature, from zero to infinity. Everyone's ability is gradually accumulated through the accumulation of time. You don't need to exercise seven days a week or several hours a day. Generally speaking, you don't need to exercise 40 ~ every time.
The most important selling point of sports is the improvement of physical fitness, and the change of posture is added value, rather than taking weight loss as the only sports goal.
Under the premise of controlling diet, even walking for 2~30 minutes every day will have good results. Don't worry.
Third.
In the absence of athletes, competitors and special needs, the pursuit of a good posture can be regarded as a goal of ordinary people, but it must be remembered that health is the foundation, and health can only be qualified.
To pursue a good posture, the lower the body fat, the better. Even if you are thin and have no muscles, your posture will not look good.
This is a simple reference schema, which is not absolutely accurate, but 18~20% is good for boys.
This is a simple reference schema, which is not absolutely accurate, but about 20~24% of girls are considered as standards, so there is no need to treat themselves with such harsh standards.
Finally.
If you have nutritional needs, you'd better consult more information. If you can, you can ask a nutritionist to do nutrition consultation for you. Although your coach friend may be a sports major, he obviously didn't consider individual needs in nutrition, so he gave you this inappropriate suggestion.
In fact, I often hear many coaches tell members to eat less, go on a diet, exercise too much and so on. In order to make them have good results in the short term. If you spend a year planning your own exercise plan, you don't need to be so anxious at all.
Finally, I don't know your details, because I know you are going to be pregnant, but I believe that moderate exercise and eating natural food are good or bad for your health. Forget the past and start over.
It's not too late ~
"Take a break to lose weight with you 2" SHN RBN Jinshitang 5Q2qPV Eslite 7GPZyj Shen Yuan Book Live Network 5CxVQy "Take a break to lose weight with you 1"
J73nRl (overseas delivery)
Blog to online bookstore NKSDJI (overseas delivery)
Eslite Online Bookstore mp6IGW
Jinshitang online bookstore VdfyyC