I lost more than 30 kilograms of meat, so how did I lose weight?
I make my own diet meals regularly and quantitatively every day by adjusting my diet structure and reasonably matching three meals. To put it bluntly, I am thin! I eat according to my basal metabolic value, eat enough of my basal metabolism, and don't diet or exercise. Basal metabolism can be measured by a body fat scale. Generally, the basal metabolism of our women is between 1 100 calories and 1400 calories. So what to eat and how to eat it?
First, the staple food, I mainly choose miscellaneous grains, such as miscellaneous grains rice, buckwheat noodles, whole wheat steamed bread, sweet potatoes, corn and so on. , usually eaten at lunch, about 80 ~100g each time.
Followed by meat. I hardly eat pork. I usually eat beef, chicken breast, fish and shrimp, all of which are high in protein and low in calories, which are very suitable for us to lose weight. Lean pork can also be eaten, but don't eat pork belly, the calories are too high!
Third, the control of edible oil, I will not eat more than 15g of oil a day, because the heat of oil is very high, so I should control the intake of oil.
Fourth, if you like vegetables, you can eat more. Of course, except for starchy vegetables such as potatoes, you should control the amount. For fruits, we also need to calculate calories. Some fruits are low in calories and some are really high. Not all fruits are suitable for losing weight.
Finally, to put it bluntly, losing weight is a change in eating habits. Generally, people with good eating habits will not be obese. We should be healthy and thin slowly! I will share some of my own diet meals with you. If you think it's ok, you can pay attention to me and trust me privately. I will send you the reference recipe of my own diet meal, and we will lose weight together!
I have a trick to lose weight healthily. I don't diet, I don't take medicine, I just keep good habits. I'm a fat man of 160 kg. Now I've lost 20 Jin. Although I still look a little fat, I don't have so much fat on my body and my skin is much tighter. I lost 20 pounds in half a year and won't rebound at all. This is a healthy way to lose weight without taking medicine.
Have an omelette and a bowl of porridge for breakfast, and any porridge will do, such as cereal, red bean porridge, pumpkin porridge, sweet potato porridge, rice porridge and millet porridge. Eat only a bowl of rice or a steamed bread for lunch, eat vegetables and meat casually, and eat a fruit after meals, so that you will feel full and not be hungry. If you are a little hungry, you can add another kind of fruit. No matter what kind of fruit, you can only eat one, such as apples, pears, peaches, oranges, apricots, melons and so on. You can eat a bunch of grapes, half a pitaya and a page of watermelon.
As long as you keep this eating habit for a long time, you will find that you can gradually become slim without suffering, dieting or taking medicine.
As the landlord said, lose 30 pounds a month. I think that way of losing weight is unhealthy, whether fat or thin, or health is the most important. I hope my advice can help you lose weight healthily and slim down.
As a person who has successfully lost 40 pounds and maintained it for two years, I am very happy to answer this question back and forth.
Reducing your weight from 130 kg to 100 kg in one month means that you need to lose one kg every day. According to relevant research, the weight loss rate is about 2-4 kg per week on the premise of ensuring health.
Therefore, it is basically impossible to keep a healthy pace.
Moreover, losing weight is not a simple addition and subtraction. If you eat less than a catty of food a day, you won't lose a catty, and you should also consider a platform period for your body to adjust itself.
But don't be discouraged by reality. Your meat grows day by day, so you eat it bit by bit. Therefore, you have to lose weight day by day, one by one.
So how to lose weight healthily without dieting or taking medicine?
1, adjust the diet structure reasonably. It is said that the purpose of losing weight is to keep your mouth shut and keep your legs open, but there is also a saying that you should eat medium rare and medium rare. Therefore, the key to losing weight is diet control. If you don't control your diet, you can't lose weight if you exercise more.
The ratio of high-quality protein+coarse grain carbohydrate+multivitamins is recommended in diet, and beef, fish, chicken breast and other meats with high protein content and low fat content are recommended in protein. Coarse grains recommend sweet potatoes, oats, brown rice and other staple foods rich in dietary fiber but with low glycemic index; Vitamin supplements include fruits and vegetables. Try to choose apples, kiwis, pitaya and other fruits with low sugar content.
2, reasonable exercise methods Many people have a doubt, that is why they insist on running for a month, but their weight has not decreased? That's because simple repetitive low-intensity training uses very few muscles. After repeated training for a long time, your body will feel that the remaining muscles are heavy and will sacrifice other muscles to adapt to your running repair.
Therefore, simple low-intensity aerobic exercise is not particularly effective for reducing fat. To lose weight, it is recommended to combine high-intensity and low-intensity cycles. High-intensity is close to your limit, and low-intensity cyclic rest can quickly burn intracellular fat and achieve the effect of reducing fat.
The above are reasonable ways for the subjects to lose weight. If you don't know how to match your diet, you can also comment below or write to me privately, and you can share your diet with friends who lose weight.
Lose weight and be healthy, not hungry! Come on!
If you want to lose weight without dieting or taking medicine, the best way is to strengthen exercise and promote the consumption of calories and energy through physical exercise to achieve the purpose of losing weight. People absorb energy and calories through food intake, thus promoting the production of fat and gaining weight. If you want to lose weight, you must reduce these fats as much as possible in order to achieve the goal of losing weight.
To this end, the following suggestions are made:
1. According to the content of health kinematics, aerobic exercise is the most important form of reducing fat and weight. The easiest aerobic exercises in daily life are walking, running, cycling, swimming, mountain climbing, ball games, square dancing, aerobics, Tai Ji Chuan and so on. What kind of exercise mode should be adopted should be considered comprehensively according to one's sports hobbies, sports habits and living environment before making a decision.
Second, on the basis of aerobic exercise, proper strength training can effectively increase muscle and shape. The main forms of strength training are sit-ups, flat support, push-ups, pull-ups, arm support, bobby jump, dumbbell barbell and so on. It can promote weight loss and maintain a perfect figure while aerobic body shaping.
Third, while exercising, we should also pay attention to diet control. Controlling diet does not mean violating the requirement of not dieting, but reasonable control and scientific collocation. First, pay attention to food intake, and don't eat too much and be full. Second, pay attention to reasonable collocation, pay attention to eating more light crude fiber, less oil, less salt and less meat, and reduce fat production.
In addition, it should be noted that exercise to lose weight is a long-term process, so we must pay attention to perseverance and long-term persistence, and don't give up halfway.
After eight years of jogging and walking training, I achieved the goal of losing weight and controlling chronic diseases. This article is also a summary of my personal experience, hoping to give you some reference.
Balanced diet plus exercise
Eat eggs, soy milk and corn in the morning.
At noon, lean meat palm size, vegetables, hot
Eat apples and milk at night.
Observe whether you defecate 1-2 times a day, and do not lose weight without defecation.
Drink 2000-3000 ml of water every day.
Exercise for 45 minutes every day
I lost 30 pounds in a month.
Eat only boiled vegetables every day, and you can eat two boiled eggs in the morning. I lost more than 25 Jin a month and didn't take any medicine. I've experienced it myself!
To reduce the weight from 130 kg to 100 kg within one month, if you don't diet or take medicine, only amputation can guarantee it, and liposuction is impossible (130 kg people generally don't have 30 kg of subcutaneous fat for you to suck).
I don't know why I have to lose 30 pounds a month, and my weight base is not big, so it is impossible to lose weight healthily.
But I have a way. I can try to get you to lose 30 pounds a month. If you don't go on a diet or take medicine, it will be a bit bitter. As long as you can stick to it, you can lose about 20 kg at most in a month, and you can achieve the feeling of looking 100 kg. The premise is that the body is healthy, the joints are not injured, especially the knees, and there must be a certain sports foundation. Meat doesn't go up in a day or two. If you want to lose weight quickly now, meat may not agree. You can only use some relatively desperate methods. )
Ok, let's get started.
Diet adopts "5+2 fast food" (there are recipes below), exercise without fast food for five days, and exercise for 1.5 to 2 hours every day.
First, the diet is light on Wednesday and Saturday (you can choose two consecutive days a week according to your own choice)
1, non-fast food day recipes:
Breakfast: a bowl of red bean and barley porridge (150g)/ random coarse grains (100g)/ a serving of corn/oatmeal porridge (100g)+/ two boiled eggs+a cup of milk (200ml)/ a cup of soybean milk (200ml).
Lunch: rice (100g)/ black rice (100g)/ random coarse grains (150g)/+ beef (100g)/ chicken breast (100g)+ random vegetables (650).
Dinner: boiled prawn (150g)/ two boiled eggs/beef (50g)/ chicken breast (50g)/+ vegetables of your choice (150g).
2, fast food day recipes:
Breakfast: a cup of sugar-free coffee+a boiled egg.
Lunch: 50g coarse grains+beef (100g)/ chicken breast (100g)+ optional dishes (150g).
Dinner: two boiled eggs+a cucumber.
Second, exercise 1, non-fasting day exercise:
Strength training lasts about 30-45 minutes, and the rest between groups is about 1 minute (prepare a yoga mat, a bunch of dumbbells and a elastic belt); Then do aerobic exercise for 30-45 minutes.
Monday: 5 groups of self-weight squats *20, 5 groups of lunges on both sides * 15, and 5 groups of rolling abdomen and touching knees * 20;
Tuesday: 5 groups of knee push-ups * 10, 5 groups of elastic belt chest expansion *20, and leg lifting on each side of prone side 15 *5 groups;
Thursday: 5 groups of dumbbell rowing * 15, 5 groups of dumbbell double bending * 15, 5 groups of supine upper and lower legs *20 seconds;
Friday: 5 groups of dumbbells push shoulders * 15, 5 groups of dumbbells lift forward * 15, 5 groups of dumbbells lift sideways *15;
Sunday: 5 groups crouched against the wall for 30 seconds, 5 groups supported by flat plates for 30 seconds, and 5 groups of supine bicycles for 20 seconds.
Remember to stretch after strength training.
Aerobic exercise can be selected: brisk walking, jogging, skipping, cycling, elliptical machine, swimming, boxing, aerobic, aerobic interval exercise, etc.
2. Fast Food Day Campaign:
Fast food day is mainly about walking. You can walk slowly for 20-30 minutes, not too fast.
Summary: If the subjects need to reduce their weight from 130 to 100 kg urgently, they can use my method above, and they can lose about 20 kg at most, which seems to have achieved the visual effect of 100 kg, but this month will be very hard, and they can't recover their original diet immediately after one month, so they should recover slowly. It's a little fast for you to lose 30 pounds a month. I think it's better to look at the figure, just look thin, why care about the weight. Do more strength training and cooperate with healthy diet. You can definitely lose weight healthily.
It's hard to lose 30 Jin a month. Lose weight for a month and lose 15 kg. I seldom eat hungry at night. I run and drink some peak water every night for 40 minutes to 1 hour. I came back to stretch my breakfast, a banana and an egg. I didn't deliberately avoid eating anything at lunch, but remember that 7 minutes is enough. ! !