However, we can use this period of winter vacation to master some reliable weight loss knowledge and develop healthy habits, which are healthier than before.
To this end, I will share two contents with you in this article: how to make a weight loss plan for winter vacation and how to accomplish it efficiently? If you master these two points, you can make a reliable weight loss plan for yourself at any time and finish it effectively, which is also the purpose of my writing this article.
Losing weight is a systematic project. Please make a specific weight loss plan according to your actual situation, instead of blindly copying other people's weight loss plans, so as to ensure that your plan is easy to implement.
So how do we make a reliable and well-executed weight loss plan? First of all, you should have a clear and detailed goal.
1, set specific targets
Friends who used to work in foreign companies once shared their common goal-setting strategy with me: Smart Goal. I think this very practical strategy can also be used to set our weight loss goals.
S-Specific- concrete, a good goal must be concrete. You may feel that there is nothing to consider. My goal is to lose weight. But the word "losing weight" is too broad to be a specific goal. You said that my winter vacation goal is to lose weight, so I'll go back and weigh myself after the winter vacation. Boy, it's half a catty lighter than before, and it's really a little thinner. But do you think this is a goal? It's just that the more specific the goal, the higher the possibility of achieving it.
M- measurable-measurable means that you know exactly how to achieve your goal. For example, "I want to use the winter vacation to lose five pounds." When you find yourself losing weight in 7 pounds at the end of the winter vacation, your goal has been exceeded. Only when the goal can be measured can the progress of the goal be measured and adjusted in time.
A- achievable, the goal you set must be achievable, and your ambitious declaration: "I want to use the winter vacation to lose 30 pounds!" " "I can only say that unless you have a particularly large base or take extreme measures to lose weight, you can only accept the sad reality that your goal has failed. The speed of weight loss advocated by WTO is a A Jin week. The reason is that the slower you lose weight, the less likely it is to rebound. More importantly, the body will not be uncomfortable, and we can slowly adjust various functions of the body, which will help us develop a lean physique. Therefore, I suggest that you are willing to lose weight slowly and set a smaller goal, instead of pursuing the speed of losing weight excessively, so as not to rebound later.
R-Relevant-Relevant, which means that the goal should be related to our needs. There is no doubt that losing weight is definitely something that meets our own needs, so I changed it. You should find the internal driving force to achieve this goal. The so-called internal drive is power, and the book says:
Believe me, when you have a strong desire to do something, it will be much smoother to make a plan or let it land. Many times, you don't achieve your goal. The biggest problem is not the lack of methods, but the lack of motivation.
T-Time- time, there must be a specific time to make a weight loss plan, but we don't have to consider this here. The default target execution time of the system is one month of winter vacation.
Seeing this, I think all children's shoes should have a specific weight loss goal in mind. My recommended goal of losing weight in winter vacation is "losing four to ten pounds". Please refer to your children's shoes according to your actual situation.
Since it is a weight loss plan, it is not enough to have specific goals. It must be supported by diet and exercise plan. Let's talk about how to make a diet plan and exercise plan.
Step 2 make a diet plan
As the saying goes, losing weight depends on exercise for three points and diet for seven points. In order to realize the plan of losing weight in winter vacation, diet control is inevitable. However, diet control does not mean dieting, and the diet should be reasonably matched, balanced and diverse. A reasonable dietary structure needs to achieve a reasonable proportion of nutrients in the three major productive forces. For this content, you can refer to this article: Do you know what kind of diet is the healthiest?
Also pay attention to the choice of ingredients, and try to use whole grains instead of polished rice as the staple food. Boiled corn, whole wheat flour, sweet potato, purple potato and miscellaneous grains rice are all good choices. They are rich in nutrition, good in taste and low in GI value (glycemic index). There is no need to eat only rice and white flour every day.
Protein is also particularly important. Reducing fat and not eating meat is actually stupid. Protein is an indispensable nutrient to maintain our growth and metabolism, and it is irreplaceable. It is really necessary to eat eggs, lean meat or fish and shrimp every day. In fact, if you remove all the fat and cook with less oil, the calories are not very high.
Take chicken breast, which I often eat, as an example. I usually marinate the chopped chicken breast with cooking wine and black pepper for half an hour, make it into balls and steam it in a pot. Counting, eating three or two calories a meal is about 200 calories.
It should also be emphasized that if you want to feel full during fat reduction, you must eat a lot of vegetables. A catty of vegetables a day is not only a good helper to fill the stomach, but also a high-quality source of vitamins, minerals, dietary fiber and phytochemicals. As for fruits, eating less high-sugar fruits and eating some low-sugar fruits properly can help us control calories.
We should especially remind everyone to drink more water, and it is best to drink two or three liters of water every day. Lack of water will produce hunger, reduce your metabolism, which is not conducive to losing weight.
The BBC documentary "Ten Things You Should Know to Lose Weight" recommends ten things for people who want to lose weight, seven of which are related to diet. I list them here for your reference.
I think everyone should eat meals cooked by their elders during the winter vacation. It is estimated that few people need to cook three meals by themselves. Please communicate with their relatives who cook at home: ask them to buy more fresh vegetables, put some corn, sweet potato or corn in the rice cooker when cooking, try to choose healthier cooking methods such as boiling and stewing, and put less oil, salt and seasoning.
As a nutritionist, from my professional point of view, I would recommend the method of diet record to control diet, but considering the special situation of winter vacation and Chinese New Year diet, this method is not very grounded, so I won't write it specifically. I will write an article about how to lose weight through diet records in a couple of days. Because people basically don't buy food and cook by themselves, there are not many factors that can be controlled by themselves in diet, and objective conditions lead to the formulation of diet plans that cannot be particularly detailed. Children's shoes can make a general diet plan according to the above dietary tips and their own diet.
In order to make our diet healthier, we'd better eat: two or two grains of rice, one or two oats, one portion of mixed bean porridge, one catty of dark vegetables, one fruit, one cup of skim milk, one piece of fish, one portion of tofu and several nuts every day. (The ingredients can be replaced by similar foods. )
For your reference, I worked as a nutrition consultant in a weight-loss camp in 15 and 16. This is the diet plan of one of the outstanding female students:
About diet: high protein, low fat, low sugar and low salt.
The plan comes from a female student. Please pay attention to her choice and collocation of ingredients, and don't learn from quantity.
1. Breakfast:
The metabolism is fast in the morning, so you can eat more in the morning and put what you want and love in your breakfast, which can satisfy your desire without worrying about getting fat. And if you eat well in the morning, you won't feel hungry, and you can eat less at noon.
Staple food: an egg (no yolk), a bowl of soybean milk or skim milk (preferably with some oats)
Side dishes: a small dish of cold salad (cucumber, kelp, cabbage, etc. )
Fruit: an apple, a bowl of cherries or a bowl of cherry tomatoes.
Nut: Pistachio nuts, or almonds, or walnuts. Just eat a handful of nuts. They are delicious and can be eaten as snacks.
2. Lunch
Staple food: 2/3 bowls of rice, or a bowl of coarse grains such as red beans and barley. If you are energetic, you can use a purple potato or a corn instead of the staple food.
Side dishes: During my weight loss, my mother cooked some home-cooked dishes, unlike breakfast, so I don't have any specific dishes to recommend to you, but I seldom eat big fish and meat, and I can only eat seven or eight points full. Don't be greedy. Most importantly, don't eat out. The food in the restaurant is high in oil and salt. It is no exaggeration to get fat after eating it! Therefore, from the moment I decided to lose weight, I told the world in my circle of friends and Weibo: "Reject all diplomatic activities, please forgive my friends!" It turns out that this trick is very useful.
3. main meal
First of all, I want to emphasize with you that you must eat! Many dieters regard dinner as the chief culprit of getting fat. That's what I thought at first, so I didn't eat dinner and I was too hungry to sleep every night. But after a few days, my weight dropped less than 1 kg every day. I had a strong training in the afternoon, ate some beef and vegetables, and lost nearly 2 pounds the next day. Since then, I have had dinner every night, and my weight can basically drop to 1 kg every day (except for the platform period).
Dinner: five pieces of boiled beef or three pieces of boiled chicken breast or five anchovies, two white eggs, five boiled broccoli, five boiled carrots and five cucumbers.
Although it is a holiday, please work and rest regularly, and strictly enforce abstinence and staying up late in daily life.
Step 3 make an exercise plan
It's freezing to go out in the morning and evening at present. Doing morning exercises or fun running is a challenge. In addition, the temperature is so low that people don't want to go to the gym or gym in the cold wind. So how should we exercise? I suggest you buy an anti-shock mat or a yoga mat to exercise at home. Personally recommended exercise mode: warm-up+strength training+aerobic exercise+stretching. Of course, before exercising, it is best to do a basic physical fitness test and make a fitness training plan according to your actual situation.
Recommend a set of training movements:
For the record: Please ignore the word women's training. These six groups of training are unisex.
Abdominal training+back training
Arm training+chest training
Shoulder training+hip training
What I want to say most about sports is: don't be impatient, don't be impatient, don't be impatient!
If you want to lose a catty, you have to consume 3850 calories more, which is equivalent to jogging 53 kilometers without changing your diet! Therefore, comrades, it is impossible to expect the fat to disappear swishing after just two days of exercise.
There are many options for aerobic exercise. Running, swimming, skipping rope and playing badminton are all very good choices. Here I recommend three kinds: HiiT, aerobic and skipping. If the exercise time is limited, you can consider HiiT (High Intensity Intermittent Aerobic Exercise), which is a training method that enables people to do full-strength, fast and explosive exercise in a short time. The combination of high intensity and intermittence will lead to excessive oxygen consumption after exercise and accelerate metabolic rate. After completing a set of HIIT exercises, your metabolic rate can be improved within 48 hours, and the exercise effect is remarkable.
Of course, if you have enough exercise time and pursue the fun of exercise, aerobic exercise is a good choice. Pump it up is highly recommended, especially the 2004 edition, which is rated as the most classic, relaxed and comprehensive one in the series, with reasonable action arrangement, rich content and easy imitation. The most important thing is that it is not boring at all. This is my great love, I recommend it!
As for skipping rope, it is really a very suitable exercise to choose during weight loss. Convenient and quick fat burning effect is quite good. The average skipping rope for half an hour can consume about 400 calories. Isn't it great? I have a little friend who persisted for two months and lost weight by skipping rope. She keeps skipping rope 1500 times a day. Usually she jumps 500 times after getting up in the morning, another 500 times around 4 pm and another 500 times at 8 or 9 pm. After two months' persistence, I lost 14 kg, and my lower abdomen was much flatter, even my calves became thinner, and the effect was particularly obvious. Moreover, it takes only ten minutes to jump 500 times each time, so it is easy to take time out to finish it, and it is not difficult to stick to it. But friends with a large weight base or poor knee joints may not be suitable for this sport.
Skipping rope seems simple, but don't push too hard. If you challenge a high number of times from the beginning, it will easily lead to physical discomfort, such as ankle pain and leg pain. It is still necessary to gradually increase the number of times, but impatience is not conducive to weight loss.
Special reminder: strength training is essential if you want to lose weight more efficiently and easily. It can stimulate the body to secrete hormones and increase our basal metabolism. Girls don't have to worry about becoming muscle girls at all. With our testosterone level, we will never become King Kong Barbie unless we take injections and medicine.
In fact, both men and women can choose to use their own weight for strength training. Here is a book by Amway: Mark Lauren's Fitness Without Equipment, which is divided into male and female editions. Illustrated, very practical. Of course, if you are used to using equipment for fitness, you can also choose to buy dumbbells for group exercise at home, which is convenient and efficient.
Or list the exercise plans of the students in the weight loss camp for your reference:
1. Warm up for ten minutes.
As long as you feel sweaty and hot.
Elliptical machine, running, if you are at home, you can also do these actions: opening and closing jump, squat jump, lunge, Burpees.
2. High intensity physical training+strength training
Everyone's physique is different. Don't push yourself too hard, do it to the limit, step by step, don't be blind, don't pursue too fast, just do it for 30 to 40 minutes.
(1) physical training
The following actions are a group, and one * * * does three groups:
Jump 30 times/group, step training 30 seconds/group, squat 30 times/group (it is better to squat with weight, and you can choose small dumbbells to practice), bridge Pose30 seconds/group, kneeling push-ups 10 times/group (I can't do much with my upper limbs), and leg lifting 30 seconds/group.
You can practice "laparotomy" before going to bed at night (some movements are really impossible, just try your best)
(2) Strength training
Strength training is very necessary, it can stimulate your muscles, increase muscle content, and then improve basic metabolism, mainly to assist equipment practice, so it is necessary to go to the gym. If you are training at home, you can also buy dumbbells to practice by yourself.
(3) Aerobic training
Running, swimming, cycling, elliptical machine, at least 30 minutes, 45 minutes is the best. Regarding aerobic exercise, according to your personal preference, I like spinning bike best. Because I am a music fan, I am full of strength following the rhythm of "Let's move and fight". /kloc-after 0/hour, my hair and clothes are soaked, which is especially cool. The coach once said that "the more happiness factors in the human body, the better the effect of reducing fat", so choose aerobic exercise that can make you happy and "excited" and burn fat as much as possible.
Step 3 stretch
Be sure to stretch after exercise. Stretching can protect ligaments, relax tense muscles, promote blood circulation, accelerate recovery after training, and help to relax the body. Flexible stretching after a lot of exercise can relieve muscle soreness.
Share super practical stretching formula:
Please make a reasonable exercise plan according to your own situation and acceptance of various sports. It is suggested that you can exercise more than five times a week during the winter vacation, between 30 minutes and 90 minutes each time.
Fitness and weight loss is a slow effort, and only those who persist can see the dawn. During the period of losing weight, we will go through these periods repeatedly: rapid weight loss period-platform period-change period-maintenance period. Everyone should pay attention to posture and exercise. Incorrect posture may cause injury, and excessive exercise will affect the mood, which is not conducive to the continuation of exercise. Don't practice too hard at a time, otherwise the situation shown below is likely to appear.
Whisper to the girls here: you must wear a sports bra when exercising! Never wear your daily bra with rims to exercise. Even if your exercise intensity is not high, you should buy a special sports bra. Whether you are a girl with big breasts or a girl with small cups, you need it to protect your breasts from constant movement during exercise. Moreover, the bigger the cup, the higher the seismic grade of the sports bra that girls need. Girls with small breasts should not think that they don't care about this just because their cups are small. You know, small breasts will sag! Once your chest sags due to ligament stretching, nothing can help you to return to your previous natural state.
I have always believed in one sentence: persistence is the best shortcut to beauty. We are all ordinary people, but we are all eager to make ourselves better. I believe that continuing to do one thing is powerful in itself. All your efforts now will not be in vain.
Losing weight is the only thing that doesn't require talent and luck. If you can't persist, how can you meet more difficulties and challenges in the future?
The price of creating beauty is sweat, effort and energy. You have to pay first, and then you will get something. Step by step towards the goal is honest with life and honest with yourself.
It's better to sweat than to linger. When your determination to lose weight is firm enough, nothing can really stop you. As long as you are not overwhelmed, you must persist and work hard day after day, and you will eventually succeed.
Just do it, time will pay you back, please be sure to refuel!
Please poke here for the next article: How to use a winter vacation to lose weight? (Part II)
Finally, attach: [update] summary of weight loss knowledge finishing post. It's enough to read this article about losing weight.