As a dietitian, I want you to know the principle of losing weight: the basic principle of losing weight is that energy intake is less than energy consumption, resulting in a state of "living beyond one's means", so that the body will use stored energy-supplying substances, such as glycogen, protein and fat.
Energy intake comes from the food we eat every day, and consumption mainly comes from three aspects: basic metabolism (60-70%), physical activity (15-30%) and food thermal effect. Among these three aspects of consumption, basal metabolism has little to do with it, which is partly the consumption that we do nothing to ensure the normal operation of the body. The main thing we can do is physical exercise.
Dietary advice: Exercise advice: Exercise varies from person to person. Exercise should be arranged step by step according to your physical condition to avoid sports injuries. Aerobic exercise and anti-group exercise should be carried out alternately, with an average of at least 30 minutes of moderate-intensity exercise every day. Moderate-intensity exercise, including jogging, aerobics and yoga, is best supervised by someone.
I tried to lose nearly 25 pounds a month, which is the fastest time for me to lose weight, and it is painless and easy to stick to it. Tell me how I lost weight.
My weight base is relatively large, and my weight is 160 kg, so I can drop the scale quickly.
Breakfast:
Drink a glass of warm water before eating.
A boiled egg, you can't eat yellow.
Stir-fry a dish (boiling in water is ok, but eating it for a long time is too painful)
A staple food of coarse grains (try to eat half of your original meal)
Drink a cup of soybean milk or milk.
A portion of fruit (I eat strawberries, which are low in calories and full of water, and I like them very much. Can be replaced by other low-calorie fruits, I usually eat when I eat, so I can eat less).
Lunch:
A cup of warm water before meals.
Staple food: coarse grain rice or coarse grain pasta.
Vegetables: stir-fried vegetables or boiled.
Meat: chicken breast or beef, pork, fish and mutton are all ok, but to be lean, you must have meat.
Dinner: I can't help eating.
A cup of warm water before meals.
Vegetables: one serving, fried or boiled.
Staple food: mainly coarse grains (eat less)
This method is not necessarily scientific, but it is suitable for me through my own test, but it is very effective.
Friends who are willing to try can have a try. I think this is the laziest and most useful method. Occasionally, I will indulge myself, drink a carbonated drink, or eat some cream cakes, barbecues and the like, just pay attention to eating less, which will basically not increase my scale, nor will I overeat because of too strict control.
In fact, fast weight loss may all be "lean body weight", that is, the weight of other body components except fat, and muscle is the main part. In many cases, we lose weight by subtracting water, but the water content of our fat is very low, and a lot of water is in muscle, glycogen and blood. If you subtract water, it means that you lose a lot of protein, glycogen and blood at the same time, and the fat is hardly reduced, which is not worth the loss.
Many times people lose weight by dieting or controlling carbohydrate intake, and many activities of our human body rely on blood sugar to supply energy. Therefore, if the intake is controlled for a long time, it will cause "gluconeogenesis", which will transform a large amount of protein into glucose function, thus leading to the disorder of body function.
Therefore, unhealthy ways to lose weight quickly are not recommended. The most scientific and reasonable method is to combine diet with exercise and maintain a weight loss of 0.5- 1 kg per week.
You can create an energy gap of about 500 kilocalories a day in your diet and keep exercising, thus improving your basal metabolism. At the same time, you can refuse high-calorie "junk food", eat more natural fruits and vegetables, whole grains and appropriate amounts of fish, eggs and milk beans, maintain a healthy diet and work and rest, so that your weight can drop steadily and reduce the risk of rebound.
Recall that year, in a crisp autumn season, I accidentally ate my stomach. After two days of crazy diarrhea, I can hardly get up. I suddenly lost weight 10 kg, and I felt so light when walking that I could hardly get up when sitting on the toilet.
That's probably the fastest way to lose weight I've ever encountered. No diet, my stomach is chattering and I have no appetite at all. I didn't do any exercise, let alone exercise. I basically couldn't get up, but my weight just whizzed down.
Although I heard that some people take laxatives to lose weight, I really don't think this method is good. If you want to lose weight in this way, I'm afraid you will soon lose your life!
So, don't learn this trick and never try again!
The way I lose weight now is to control my diet and exercise. I insist on going to the gym for an hour and a half every day, including 45 minutes of classes, and practice the rest by myself. At the same time, in terms of diet, fried chicken, hamburgers, coke, milk tea, braised pork and barbecue cream cakes have all been given up. I have been drinking boiled water and eating at home recently.
Get up in the morning with a small bowl of miscellaneous grains porridge, an egg and a salad, eat vegetables with lean meat at noon, such as chicken breast, fish and staple food, and mainly eat vegetables at night. The okra cabbage and beans I ate yesterday were not delicious, but they were low in calories. In order to lose weight, fight for it!
Losing weight is a protracted war, because the memory of being fat is six months. In the past six months, it's easy to rebound, so we must stick to it and then share my own weight loss experience with you.
1. I tried the eight-hour diet, which is very popular in Japan and has been verified by many people. The way to lose weight is to eat whatever you want within eight hours, and it doesn't matter if you are full. Drink water after eight hours, which means you can't eat after eight hours and sixteen hours. At first, it sounded easy to me, but it was too difficult to do. I ate at nine o'clock in the morning, so I have to calculate when I can't eat. I eat at nine o'clock, and I can't eat after five o'clock, but it's not a meal when I'm not hungry at five o'clock. At seven o'clock, I can't do it. I want to eat when I am hungry, but if I eat at this time, I will lose weight this day. Therefore, we must persist in losing weight and persevere. Everyone thinks this method can be used. You can try. It won't harm your health, and it will keep you slim.
Another way I tried to lose weight is to eat only one meal a day, but I must eat it during the day, and I won't thank you for taking fifteen pounds a month. Evening is the hungriest time, but you must stick to it. Think about it at this time, eat whatever you want tomorrow morning, and then endure it. If you think like this every day, you will definitely lose weight.
There are many fastest ways to lose weight, but they often only get short-term excitement.
Fastest health, fastest maintenance. On the contrary, the faster you lose, the faster you tend to rebound, the looser your skin, the more unstable your mood and the more grumpy you are. The older you get, the more obvious it becomes.
If you lose weight quickly, you still have to rebound and continue fighting. It is best to develop healthy fat-reducing habits from the beginning. Although the speed is slow, your body, spirit, skin and stomach will not be negatively affected. A steady decline in body fat is better than being thin and fat.
Since you want to form a habit, it's easier to do it, stick to it, and then you can become a habit. Those unhealthy diets won't last long.
Pay attention to reducing and restraining high-calorie foods, fried foods, fast food snacks, drinks and snacks.
The collocation of staple food, vegetables and protein for three meals a day. The staple food is mainly coarse grains, and protein takes it from eggs, milk and lean meat.
Generally, there are many kinds, one is comprehensive nutrition, and the other is low total glycemic index, which is conducive to fat reduction.
Moderate exercise intensity is enough, which is the most beneficial to lose weight and the easiest to stick to. Everyone has a different understanding of intensity, and generally feels a little tired, but it is appropriate to speak complete sentences intermittently.
Nutritionist Tang Xiao answered this question. The faster you lose weight, the faster you bounce back. Because the water in the body can be quickly reduced, but the consumption of fat is a slow process. If you have some kind of slimming product, you can lose weight quickly after eating it. Don't be too happy. It's probably because of this product that you are dehydrated. What you lose is not fat, but water in your body. Once the water is restored, it will still gain weight.
There is no shortcut to losing weight. As the saying goes, seven points depend on eating, and three points depend on practicing. Proper diet and persistent exercise need you to persist day by day, and generally you will see the effect within 1-3 months. If you want to lose 20 pounds in a week, I'm afraid you must have liposuction. However, this kind of weight-loss surgery has certain risks and great economic costs. I believe many people would rather be fat than be stabbed.
Perhaps a group of people will start to show off in the comments: What recipes and exercises have I passed, and I have lost weight in a week 10 kg! Whether this statement is true or not, Tang Xiao wants to emphasize that it is dangerous to go on a crazy diet. For example, fasting and light fasting, which are very popular now, are only applicable to some people, such as those with gastrointestinal diseases and diabetes. You can't blindly follow the so-called fasting to lose weight. This is taking your life to lose weight.
To talk about how to lose weight, in fact, everyone knows that it is nothing more than controlling calories and increasing calorie consumption. The theory is simple, but many people can't do it because they can't hold their mouths and walk, otherwise they won't gain weight, right?
In the spring of 20 12, I bought diet pills at a treasure. I don't know if it's three no products. I lost dozens of pounds in a month, and I lost weight completely. If I am not hungry, I will drink some water every day and lose two pounds a day. That kind of sense of accomplishment tut tut, let's talk about the side effects in the later period, and I don't want to move every day. At that time, I was lying there thinking, even if there were 10 thousand yuan at the door, I didn't want to take it at all. From this is a whole month of torture? Now think about it. It's terrible.
To tell the truth, I have never lost weight since I was fat in high school, and I have a baby. Fat to 150 kg. What clothes are ugly, and I am most afraid of showing my arms, waist and shoulders. I'm covered in meat anyway. Height 168 cm. One day I finally made up my mind to lose weight and diet! No dinner at night! At first I thought I would be hungry at night, but I didn't think so at all. I persisted for three months and occasionally ate a big meal at night. It is inevitable to have a banquet in the evening and be treated by others. Eating once in a while doesn't affect it. Now three months have passed, and my weight is 132.8 kg! I lost 17.2 kg, and I haven't rebounded yet. I drop the scale almost every day, and the back will drop slowly. After slimming down, I found that I could wear a lot of clothes. Another point is to eat more vegetables and less staple food.
The year before last, I had an operation to remove intestinal polyps, fasted and banned water, and lost nutrient solution in the hospital for 8 days. The weight of the first seven days hasn't moved. On the morning of the eighth day, I lost ten pounds. I can't believe it's true, so this may be what it means now.
So the quickest way to lose weight is to eat a small amount of food, or not eat anything, just drink milk or brown sugar water for seven days, and it will definitely pay off, which also proves that the human body completes a metabolic cycle within seven days!
Here comes the last question. Can you persist in not eating for seven days?