The most painful thing in life is not that you can't get it, but that you get it and then lose it!
Many partners performed well in the fat-reducing camp around, losing 4- 10 kg. In order not to waste these four weeks' efforts, we will definitely teach you how to maintain (or continue to lose weight) before the end of the fat-reducing camp ~
I summarized the following suggestions. I hope you can keep them in mind and walk independently on the road of easy weight loss.
1. Don't diet!
I must emphasize this point repeatedly.
Dieting to lose weight is the stupidest way to lose weight, and it will almost rebound.
In the short term, the weight loss is very obvious, but the basal metabolism will also decline ..... Our bodies will go into a state of famine.
Once you return to a normal diet, your body will store more fat. (This is the biological self-protection mechanism) Your hunger and all your patience will be in vain, and it will also lead to a red light for your health.
So if you want to be healthy and continue to lose weight, you must stay away from dieting.
But it seems that many partners don't know what dieting is. ......
Is it called dieting if you don't eat for a day or a few days?
Don't! The diet you practice, such as skipping dinner, meal replacement milkshake, enzyme fasting, fruits and vegetables, etc. They are all in the category of dieting and losing weight.
Long-term calorie intake is lower than basal metabolism, which means dieting to lose weight.
There are many such partners in our fat-reducing camp, and some even haven't had dinner for more than ten years. As a result, others lost about 10 A Jin month according to a healthy fat-reducing diet, but she may have lost only one catty, or there is no change at all.
Long-term dieting partners need to adjust their diet and exercise for a period of time before they can change.
Dear friends, learn a lesson and don't get into the whirlpool of dieting ~
Second, don't try the online celebrity diet at will.
Ketogenic diet, Copenhagen diet, seven-day apple diet, etc. It's very popular these two years ... Most methods of losing weight can't be separated from dieting or cutting off staple food, so it's not recommended to try it yourself.
These weight-loss methods also have a good effect in a short time, but such a state of unbalanced nutrition is doomed to be unsustainable and will only rebound after the end.
Third, don't be eager for quick success.
Weekly weight loss rate of health science 1-2 kg. Partners who have a large base or are used to eating too much food may drop a little faster, but it is not recommended to drop at a rate of more than 4 kg per week.
Losing weight is a long-term task. The more eager you are to make a profit, the easier it is to give up halfway.
Slowly thin, always thin is our goal! ! !
Fourth, don't be too harsh, and learn to adjust appropriately.
From fat to thin, there must be a process. Too perfectionism is not good for losing weight.
There are always too many possibilities in life, and inertia and desire may appear at any time.
Therefore, when perfectionists can't persist in exercise or break the routine in diet, they will be unable to tolerate themselves, and may choose to break the jar and fall, simply eat enough these days, adjust their state and start again.
Repeatedly, it will form a vicious circle like dieting and even get bulimia. ......
The more perfectionist people are, the more anxious they are. It's hard to accept a platform or a little weight increase.
But in fact, this is normal, it is impossible to keep falling, there will be small fluctuations, and the overall trend is downward.
So when you really, really want to eat a sinful food or a forced dinner, eat it in a scientific way, then make adjustments and make some remedies.
We should allow special circumstances to happen during weight loss again.
Remember, we are losing weight in a healthy way, not in the valley. We need to live and socialize.
Developing good habits is the essence of losing weight.
The most important thing to lose weight without rebounding is to develop habits in life.
Don't treat it as a phased task, thinking that everything will be fine after you have finished it and reached a certain target weight.
Don't think too special about losing weight. During weight loss, you should be healthy, have less oil, have a reasonable mix and exercise regularly. This is a healthy living condition and should be maintained for a long time.
This scientific method, which does not violate the will of the body, may be slow to take effect, but it also takes the longest time and changes the human body the most.
Losing weight is essentially a kind of psychological construction and lifestyle optimization. There is no shortcut.
After the psychological construction is completed, you will start to lose fat on your own the day after tomorrow. You may not know how to do it yet.
Ok, I'll tell you what to do!
Explain it in two situations ~
The first is a partner who reaches the ideal weight, and then you can return to a normal diet.
According to the plate, balance each meal, or keep your own light diet with less oil and salt.
Staple food: the staple food needs to be arranged for three meals, the thickness is half, and the daily amount is between 250g and 400g.
Fish, eggs and beans: animal food should reach 120~200g per day. If you are used to eating less staple food, you can appropriately increase the intake of animal food, preferably fish and skinless poultry, and eat more soy products ~ (partners who don't like meat must pay attention to the supplement of soy products)
Vegetables: a catty of vegetables a day, whether during weight loss or not. After all, they are low in calories and rich in nutrients.
You can eat more than five kinds every day, and dark leafy vegetables account for half. Actually, it is highly recommended that you stir-fry or mix vegetables. One dish can hold a variety of vegetables, which is good news for lazy people.
I have compiled a cookbook that I usually eat for your reference. Sometimes when I can't figure out what to eat, I can look at the inspiration of food collocation. (hurry to collect)
The second situation is that after the fat-reducing camp, you still haven't reached your ideal weight and need to continue to lose fat.
Follow the fat-reducing diet arranged by the teacher for the next few weeks ~
Staple food: among the three meals, only dinner is allowed, and staple food is not allowed. The other two meals are the same thickness. Never neglect dinner.
Fish, eggs and beans: animal food should reach more than 250g per day.
Because the staple food is reduced, it is necessary to increase the intake of animal food. Choose fish, eggs and beans with high protein and low fat, such as skinless poultry, lean meat and shrimp.
Vegetables: It is very important to eat enough vegetables during weight loss. A kilo of vegetables a day can make us supplement enough nutrition and increase our satiety.
In addition to the normal fat-reducing diet, most of the partners in the group also try a high-protein diet or skip food, which should be easy to operate.
But I want to remind you that fast food and high protein diet are used to break the bottleneck, not to lose weight for a long time.
After a month's continuous implementation of a high-protein diet, we must gradually transition to a healthy fat-reducing diet.
Partners who don't eat staple food for three meals can add staple food for breakfast and lunch in a few days. The staple food is still half coarse and half fine.
Fasting means choosing to be apart for two days in a week, either day. It is not necessary to do it every week, mainly depending on whether your weight has reached the bottleneck period.
Ok ~ Let's call it a day about the rebound. I hope all the partners in the fat-reducing camp can stick to losing weight!
We want to be exquisite fairies, with exquisite life and exquisite diet. We should eat slowly, bit by bit, but not too much. After all, you have to look good when you die ~