My weight is still at 130 kg, and even my pants can only wear my mother's size 32 pants.
Standing in front of the mirror and looking at the deformed figure, it feels worse than the pain of giving birth.
But then I invited Liang, the first weight loss coach in the whole network, to guide me to lose weight.
A month later, I found that I could put on size 26 pants!
This method of losing weight is simple and effective, and Jenny can't wait to share it with you.
Standing on the scale, we can see the weight figures.
In fact, it is composed of four parts: fat, water, muscle and bone mass.
Losing weight naturally reduces fat.
It should be pointed out that:
The water and muscles in the body need to be improved in the process of losing weight, and the bone mass is basically unchanged. If you lose weight by dieting or other unscientific ways, it is often easy to lose water and muscle. Once you return to a normal diet, you will find that your weight has risen like a rocket.
So how to reduce fat?
If you try to lose weight through exercise, you will find that if you only rely on exercise without adjusting your diet, the effect of losing weight is minimal.
This is because fat is divided into subcutaneous fat and visceral fat.
Subcutaneous fat is equivalent to the meat under our skin, while visceral fat is the fat and blood lipid covering the internal organs. The former can be reduced by exercise, and the latter needs to be supplemented with special nutrients to reduce blood lipids, such as soluble dietary fiber.
Therefore, it is difficult to really lose weight through other unhealthy ways of losing weight or simple exercise ~
In fact, as long as three conditions are met, you can eat and lose weight.
▌ Control heat
It's what we often say, "Shut up and stretch your legs."
According to the thermodynamic equilibrium formula, the heat difference can be created by reducing the heat intake and increasing the heat consumption.
Again, what is reduced is the intake of calories! Not to reduce the weight and quantity of food! Eating less and not eating will not make you thin, but eating will make you thin.
Specific practices:
① Choose low-calorie food.
② Try to choose the steaming cooking method.
Balanced nutrition
In addition to controlling calories, weight loss also needs a balanced nutrition!
The process of losing weight is to restore obese fat cells to their normal shape.
However, cells need 7 kinds of nutrients to maintain a proper proportion in order to repair, activate and regenerate independently. And most people's eating habits, carbohydrates and protein are often excessive.
Lack of any kind of nutrients or excess of some nutrients will have adverse effects on the human body.
Therefore, we should ensure a balanced diet.
Specific practices:
① Eat three meals a day regularly, and eat each meal according to the dietary rules of 2 1 1: 2 boxing vegetables, 1 boxing protein and 1 boxing staple food.
② Diet order: Eat vegetables first, then protein, and finally eat staple food. After eating vegetables and protein, you may not be hungry, and you can eat less staple food.
3 Every meal is 7-8 minutes full, not hungry.
(4) Drink enough water, weighing kg *50ml.
Improve metabolism.
Improving metabolism can consolidate weight loss results and avoid rebounding again.
Specific practices: eat well, sleep well, exercise well and be in a good mood. Keeping good habits will naturally lead to good results!
By adjusting the diet structure, you can lose weight by eating.
"Deliberate Practice" mentioned that an effective practice task needs a good coach. From a bystander's point of view, help us find the place that needs improvement most.
So is losing weight.
In addition to hiring a weight-loss coach, you can also track data such as body fat and girth to find changes in your body in real time.
For example, the body fat rate decreased, and the increase of muscle mass and water offset the difference.
For example, the girth data drops, even if the weight remains the same, the body proportion has changed;
For example, if the weight has not changed for a while, it will create a bigger calorie gap.
……
If you work hard at the source, you will naturally not be anxious about the result.
I don't know if you finally found out:
The essence of slimming is to manage your body well and keep it in a standard and healthy state.
This is also the slimming trip, which gave me the biggest surprise.
The feeling of "a hundred years of life" shared by Sister Yue Ming particularly touched me:
In the future, maybe we can live to 100, or even longer.
At that time, many things must be completely different from what we are now.
But in any case, you must have good health at least until you are 100 years old.
Losing weight is only temporary, and weight management is lifelong.
Be your own health manager together, and you will lose weight after eating:)