People say: shut up and open your legs, you can lose weight.

I think besides these six words, we should also realize the necessity of slimming. Whether for bodybuilding or slimming, only by making up your mind to control your diet and keep exercising can you achieve the goal of slimming.

/kloc-weighed 93kg before 0/5, lost weight successfully, and maintained a normal figure. What can I do to lose weight? I have personal experience and would like to share it with the subject:

First, be prepared for long-term exercise and diet control.

Whether for slimming or bodybuilding, we should control diet and exercise, so that the energy consumed by exercise is greater than that consumed by diet, and burn the accumulated fat in the body to achieve the purpose of slimming.

Disrupt your eating habits, you can't eat as much as you want, you can't eat whatever you want, you can resist the temptation of delicious food, you need some perseverance, and you need to make up your mind to consciously control your diet.

Exercise for the purpose of slimming should have a certain exercise intensity and continue to exercise. Exercise is boring, sweaty and sometimes painful. If you want to lose weight successfully, you must exercise yourself, be psychologically prepared for lifelong exercise, make up your mind to achieve the goal of losing weight, and make up your mind to exercise for life in order to maintain the results of losing weight.

My height 1.74 meters. At the age of 40, I began to gain weight, and the heaviest time was 93 kilograms. At the age of 50, I realized the danger of obesity and began to lose weight. I started walking at night, three days in the rain and two days in the net. I was still so fat when I ate and drank for several years, and people called me Li Dazui.

Until I was 55 years old, the unit organized a physical examination for employees and found out that I had severe fatty liver, hyperlipidemia, hyperglycemia, hypertension and abnormal electrocardiogram. After listening to the doctor's advice, I made up my mind to lose weight, consciously control my diet and keep exercising for more than ten years before I succeeded in losing weight. And keep the slimming results to the present. I am 70 years old this year, and my weight has always been around 72 kilograms. My big belly is gone, and fatty liver, "three highs" and arrhythmia have all left me. The above is the result of my determination to lose weight (please see my old photos before losing weight and last month's photos). I took a picture of my big belly in Kaifeng when I was 45 years old.

When I was 70 years old, I took a photo of my wife cycling to Kaifeng last June 12.

Second, it is important to control your diet!

If you want to lose weight, you must control your diet, especially the daily intake of staple food. Otherwise, no matter how much you exercise, glycogen and fat will still accumulate in your body no matter how much you eat. Most sports medicine research reports support that dieters should consume 4-8 Liang of staple food, depending on personal weight and labor intensity.

My diet is mainly low in salt and fat. The staple food of each meal contains no more than 2 Liang of miscellaneous grains. Eat half an apple between meals and don't eat anything after brushing your teeth at night. This is still true after losing weight successfully.

Third, stick to the exercise that suits you.

It is most important to keep exercising and ensure the intensity of exercise.

While controlling your diet, you should have a certain intensity of exercise consumption to lose weight, and you should have continuous exercise time. Most sports medicine research reports believe that the best time to burn fat is after half an hour of continuous exercise. At the same time, we should also ensure the intensity of exercise. The greater the intensity of exercise, the more you sweat during exercise, and the better the slimming effect.

At the age of 55, I began to make up my mind to lose weight and run every day. I am eager to lose weight and run too much, and my knee joint is hyperosteogeny. I have to swim in the lake every morning. Swimming time is short in winter, and it takes 40 minutes to walk fast at night. Ensure continuous exercise every day.

I test my blood sugar every half month, and go to the hospital for blood lipid analysis and proofread the handheld blood glucose meter about 3 months. If you find that your blood sugar is on the high side and ride a bicycle for a long time, your blood sugar level will be effectively controlled.

Losing weight is no problem. It's really good. At the age of 70, I can still run around. I rode more than 2,200 kilometers from Nantong to Harbin in May. Last month, I rode more than 900 kilometers from Yancheng, Jiangsu to Luoyang, Henan. I've seen enough scenery along the way, and I've also seen famous scenic spots in surrounding provinces and cities. I also saved money by climbing mountains, so I don't have to take a cableway to keep fit.

I wish the topic owner success in slimming.

Being fat and thin is related to self-discipline.

Tang Ying, the first generation celebrity in China, was a beautiful woman in modern fashion during the Republic of China. She is born beautiful, and she is strict with herself in life, and she is quite meticulous. She pays great attention to health, and has three meals a day regularly, with reasonable nutrition for each meal. Even if you don't go out to socialize, you have to change three sets of clothes every day. Such a self-disciplined person will still have a perfect figure even when he is old.

Asking this question itself has an idea of stealing opportunities.

Good idea: There's nothing to do but shut up and open your legs.

Shut up: 1. Eliminate those high-calorie foods from your life, such as fried, fried, fat and other high-energy foods. Buy packaged food according to the ingredient list, but don't bring any food such as refined vegetable oil, shortening, coconut oil and palm oil. Look at the nutrient composition table again, but the food with low nutritional density whose energy NRV% is greater than protein NRV% is not ingested.

2. Eat less, eat more and eat separately. You can have two or three meals, and the food per meal is reduced to 1/3 of the original food intake. Eat fruits, dairy products, nuts and raw vegetables as intermittent foods. On the one hand, it can increase the intake of nutrients, on the other hand, it can also reduce the intake burden of main meals and avoid unbearable hunger when dieting.

3. Increase whole grains in the main meal, reduce flour and rice, such as brown rice, whole wheat, oats and miscellaneous beans (all kinds of beans except soybeans), and increase such foods to 1/3~ 1/2 of the main food. The blood sugar of these foods rises slowly, and it takes a long time to empty in the stomach, so it is not easy to get hungry. At the same time, these foods are rich in vitamins, minerals and dietary fiber. Can greatly supplement the nutritional deficiency caused by dieting.

4. Increase the intake of vegetables and fruits in food. Vegetables should be above 1 kg, mainly dark vegetables, and increase the intake of green leafy vegetables. This kind of food is rich in vitamin C, carotenoids and plant compounds, which can increase human immunity. At the same time, these foods are rich in dietary fiber, which can greatly improve intestinal flora, promote gastrointestinal peristalsis and promote defecation.

Keeping your mouth shut doesn't mean not eating "meat".

Dieting only reduces the amount of fat, flour and rice and staple food, and cannot reduce the intake of protein, especially high-quality protein such as fish, meat, eggs, milk and bean products, which should be eaten at every meal.

Protein's metabolism in the body is basically 4 hours, so every meal should be supplemented.

Take the leg for example, I won't talk about it. As you know, I won't go into details here today. Happy holidays! Thank you for your invitation.

(Lieutenant ~ Liu Xiaohui)

About diet and nutrition

1. Time schedule of dinner and party. If possible, try to leave the opportunity to eat and drink at noon, which will facilitate afternoon and evening activities and help consume the calories consumed at noon.

2. The general principle during weight loss is that weight loss does not reduce nutrition. According to the "Dietary Guide for China Residents", eat an egg every morning and a box of yogurt at night; You can eat fish 1-2 times a week; Eat meat and bean products in moderation to ensure adequate intake of high-quality protein (otherwise, the skin may relax after you start to lose weight). Eat more than two kinds of fruits every day, eat as many vegetables as possible, especially dark green vegetables, ensure the intake of vitamins and minerals, and increase the luster of the skin while slimming.

3. breakfast and lunch are not reduced, and they are eaten normally, but they can't eat to death, which is very uncomfortable. In the afternoon and evening, we usually eat some foods that are easy to moisten the intestines and promote intestinal peristalsis. Such as sweet potatoes, honey water, yogurt, oats, fruits and so on. If you don't go out for dinner, you can eat vegetarian dishes, such as steamed sweet potatoes and baked sweet potatoes, boiled corn, tofu, eggs brewed with glutinous rice wine, and hot pot (vegetables and fungi) dipped in sesame sauce (although sesame sauce has some calories, it tastes good and can be supplemented with calcium, otherwise the taste is too monotonous).

If you go out for dinner, don't limit your food intake. At present, there is no limit to a table of delicious food. After all, your mood is also very important. On the way back, I will try to walk as much as possible. When I get home, I will eat a big hawthorn pill to help me digest. You can do more housework, such as sweeping the floor, mopping the floor and washing clothes. /kloc-hold up for more than 0/hour to do housework and try not to sit.

The principle is that if you dare to eat, you must dare to digest what you eat ~ By the way, lie in bed and drink a cup of honey water to rub your abdomen before going to bed to promote gastrointestinal peristalsis and digestion.

5. During menstruation, for the sufficient supply of qi and blood, three meals must be eaten normally, especially dinner. Generally speaking, if you don't eat dinner, you won't gain weight until you die. The absorption of the body will be stronger in the second week after menstruation. It is suggested to reduce the intake of dinner, or focus on more vegetables and less meat.

PS: If you want to have a baby, or if you are pregnant or breastfeeding, it is not recommended to lose weight.

It's good to drink that Ching Tien juice. It's safe and healthy to experience it personally.

Is there any way to lose weight quickly?

1. Avoid extra diet.

Sure enough, three meals a day is king. No matter from health or slimming, three meals a day can not only supplement nutrition, balance diet, but also avoid excessive intake.

So how to eat three meals? It is perfect to choose rich vegetables, add meat food with less fat, and then mix it with brown cereal. Brown cereals such as brown rice and whole wheat bread contain more cellulose than refined white cereal foods, which can enhance satiety. When you have a full dinner and the interval between meals is not too long, you can easily get rid of the bad habit of eating snacks.

2. Drink plenty of water every day to promote detoxification

Drinking more water can promote internal circulation, liquefy and secrete toxins, and then excrete them. Of course, metabolism is also important. You also need to activate metabolism to improve efficiency, and then drainage will be smoother, which can effectively solve the problems of detoxification and edema. Moreover, the calorie of water is zero, which is definitely the best drink to lose weight.

3. No, don't eat breakfast.

Eating a good breakfast can easily control the whole day's eating life. If you don't eat breakfast, you will spend more time on an empty stomach, and then the amount of food for lunch and dinner will increase unconsciously.

When you first wake up in the morning, you may not feel very hungry. You may just wake up without appetite, and your body's function has not fully awakened. But if you drink a cup of warm water, start your body's function and then stretch your body, then you will slowly want to eat. You'd better eat more in the morning, so you can reduce the amount at night.

4. concentrate when eating

When eating, sit at the table and take some time to eat slowly and chew fully. Hours later, the elders said that it is a kind of etiquette to concentrate on eating. In fact, this is not only a simple etiquette, but also a diet to lose weight.

Eating is the most important thing compared to what to do before and after meals. Therefore, try to develop the habit of chewing slowly, and each meal takes 15-30 minutes, which can fully stimulate the satiety center, let the brain send out the message of "full" and avoid false appetite.

So how to lose weight can be healthier and more effective?

1, you must learn to be picky about food. Many people are fat because she is not picky about food and eats everything. In fact, you can see your friends around you. Most people with good figure are picky eaters and don't eat much.

2, to learn to "waste", many times many people feel that they can't waste, so they eat enough every time, but still insist on eating by themselves. Over time, we gain weight unconsciously.

3. When you lose weight, you must choose good products. After all, it's what you eat in your stomach. Everyone knows that you are sick from your mouth. You are lucky to eat fake drugs that are neither good nor bad for your health, but if you eat fake drugs that are not good for your health, you will lose more than you gain. Don't say beautiful then, it may become ugly.

I won't eat pork when I eat my meal replacement powder. Pork is high in fat. But I can't help wanting to eat meat. Everyone knows how hard it is for a fat man not to eat meat. So how to solve this problem? Beef, I only eat beef because the fat content of beef is much lower than that of pork. Why not choose chicken breast, because I think it is troublesome to buy and do chicken breast. There are few dishes in the restaurant except chicken breast, so I eat beef. Of course, fish can be eaten, but in my opinion, fish has no real meat flavor.

I don't have any adverse reactions. If you have any adverse reactions, you must ask a professional medical staff. Otherwise, you might really put your life in it.

Welcome friends who have lost weight successfully to share your's experiences and stories in the comments below, so that the younger brothers and beauties who are working hard can have a better reference. I wish you all early success in losing weight.

The best way to lose weight is physical exercise plus diet control. The best way to lose weight is aerobic exercise, and the best forms of aerobic exercise are running, walking, swimming, cycling, gymnastics, yoga and so on.

Exercise and slimming must form habits, form laws and persist for a long time. At the same time, pay attention to controlling diet, don't eat too much, and pay attention to balanced nutrition.

The two complement each other and the effect is more obvious.

A good way to lose weight is to lose weight at a low speed and healthily, without dieting and eating more meals, with moderate fat burning exercise and enough sleep, you can achieve the effect of healthy weight loss without rebounding.

The core of losing weight is that consumption is greater than intake. The essence of losing weight is a balanced diet, three meals a day and a balanced diet, so as to ensure your metabolic stability and good health.

Low-speed healthy weight loss is as follows: breakfast: a cup of skim milk+a piece of sweet potato+a small apple.

Lunch: a cup of warm water before meals 100 ml+80 g brown rice+100 g stir-fried chicken breast+100 g boiled lettuce.

At 3~4 pm, add a low-calorie food, such as a fruit or milk.

Evening: a bowl of oatmeal+80g of fried tofu+100g of boiled oil wheat.

Drink 2000 ml of water all day (7~8 cups is enough). Drinking water can improve metabolism, increase fat burning and increase the speed of fat burning.

Movement coordination:

You can choose jogging, brisk walking, swimming, climbing stairs and jumping aerobic exercise, which can promote fat burning, increase metabolism and accelerate microcirculation. At the same time, strength training can make you look slimmer and more tangible after losing weight. Strength training can increase your muscle proportion, so that you can avoid sagging skin after losing weight, and at the same time increase your physical fitness and health.

Slimming needs to adhere to and maintain good living habits and eating habits, not overeating, plus moderate exercise at ordinary times, you can lose excess fat in your body and keep slim.

Eat less and exercise more.

First, lose weight slowly and be light. Many people think about how many pounds they can lose at once, but this method of losing weight is unhealthy because fat is not accumulated in one day. Losing weight should be a process, and it is best to lose weight slowly. You can adjust your diet, control your intake and then add appropriate exercise, control your diet and keep exercising, which is always the eternal conclusion of losing weight. You will find that you will lose weight slowly. Eat more vegetables during weight loss, but don't just eat vegetables, because eating vegetables without meat will cause constipation, and it is necessary to cooperate with scientific and reasonable weight loss recipes.

Second, burdock pineapple juice. Some netizens tried to drink burdock juice and lost weight 10 kg after three months. Of course, this netizen base may be relatively large. Burdock can be eaten normally for three meals a day as long as it is boiled and drunk. The practice is: after the burdock is peeled and cut into pieces, you can add some salt water to prevent oxidation. If you are not used to the taste of burdock, you can mix it with other fruits, such as pineapple and apple, and finally you can add honey according to your personal taste. The reason why burdock can achieve such a good weight loss effect is mainly because burdock is rich in dietary fiber, which can promote intestinal peristalsis well, has a good diuretic effect, and helps to clear the stool. Because burdock is a cold food, people with bad stomachs should eat it in moderation, not in excess.

Third, we should develop the good habit of chewing slowly. If you are usually a fast-walking crowd, you will feel that you have finished eating quickly, that you are not full enough, and that you want to eat again. Chewing slowly and enjoying delicious food will give you the illusion that you can eat some fruit before meals to increase your satiety, and you will eat less when you eat.

Fourth, develop a good habit of drinking warm water. If you prefer to drink cold water, it will weaken gastrointestinal peristalsis and even lead to freezing effect. If a cup of cold water enters the stomach, it will cause the temperature of the stomach to drop by 10 degrees, and the intestinal peristalsis will naturally slow down. At this time, congestion will begin, and the blood will reach its original temperature, so the stomach will start to creep again. Therefore, we should develop the good habit of drinking warm water in winter and summer, especially for women.

If you find it difficult to lose weight, search "Zhao Xiaomei's inspirational road" and get a way to lose weight without dieting, light exercise and injections.

The best way: 1. Keep your mouth shut and eat less high-calorie foods such as fat and sugar. Balanced diet, reasonable diet, only seven points full. 2. Find your favorite sports, such as walking, playing ball and jogging. Even if you are afraid, you like lying in bed. You should also stretch your arms and legs and make your stomach stand up. Always exercise when lifting your legs. 3. Persistence is victory. It is very important to gradually develop a reasonable diet and a healthy habit of loving exercise. The point is that it is impossible to lose excess meat unless you are a little hard on yourself. Say a thousand ways, ten thousand ways, but nothing can be done. No matter how much truth, if you don't stick to it and gradually develop healthy hygiene habits, it's all empty talk. People who are "kind to themselves" and "good at comforting themselves" cannot lose weight. In fact, he knows everything you say But I still want to say: you have gained weight again. Look in the mirror quickly. It's time to lose weight