I know this is not an excellent result that can surprise others' chin at once in the weight loss circle.
What I want to write is not to give you a strict recipe, to tell you what you must eat for three meals a day, or to tell you several sets of exercises that need to be strictly implemented. Because I can't do it at all, this way of losing weight that can't be naturally integrated into daily life is the first thing I will abandon.
My method is how you used to eat and how you still eat. You should sell something else and eat hot pot. You can also lose weight step by step without perseverance. Moreover, as long as it is not intentional death, it will never rebound.
Nowadays, it is no secret that the core element of losing weight is to eat less and exercise more. But why don't most people who cry for losing weight lose weight? Because they have no perseverance? But why do most people who succeed in losing weight by perseverance rebound?
My conclusion is that these people's methods of losing weight are too deliberate. They think that losing weight is something that needs great efforts, and it takes a long time to achieve a little effect, so it is difficult to stick to it.
Most people who really succeed in losing weight and stick to it will not find it difficult to lose weight.
After constant practice and exploration and reading many books about weight management, I summed up this painless weight loss method which is easy to succeed and named it "conscious weight loss method"
1
How much is missing?
Everyone thinks that the focus is on "eating less", but in fact they don't know how much to eat less.
Everyone's standards are different. Some people think that they usually eat three bowls of rice and eat two and a half bowls when they lose weight. I used to think that eating hot pot broke my belly, but now I am very restrained when I eat a little and put down my chopsticks.
Don't think I'm joking. When you think you are eating less, think carefully about how much you have eaten.
So the key point is actually to determine the specific amount of food you can eat in your stomach. This is the standard of "less".
How to determine the standard?
First, look for this standard from your stomach.
I found that those of us who eat a lot have one thing in common: our perception of the stomach is not obvious.
For example, my skinny friend will put down his chopsticks and say he is full after eating two bites, but I don't know what it feels like just to be full, so I often feel really full when I am full.
If so, you should first do this step: improve your perception of the stomach.
This is the most important step of "conscious eating"-changing the state of unconscious eating and making yourself conscious.
The specific operation is very simple. In the process of eating, keep asking your brain: "Hello! How full is my stomach now? " Ask questions from the first bite of food you eat, ask questions after each bite of food, and concentrate on feeling: How does your stomach feel now?
It may be difficult for your brain to answer you at first, because after so many years of connivance, it has developed inertia. But if you ask too many questions, your brain will be valued. Gradually, the perception of the stomach becomes sensitive, and you will be surprised to find that you have begun to feel full after eating so little food.
This process won't be long, two or three days will be enough.
If you try but still can't feel your fullness, there is a more tactful way:
You can observe the thinner friends around you and see how much they eat at a meal.
Who should be excluded?
Rule out people who are really not fat. Eat anyway.
I have a non-human, height 1.7 meters, ate three bowls of rice and weighed more than 90 kilograms.
Such a friend may be because he is young and has a strong metabolism, or because he has a strong metabolism or indigestion. In short, don't observe them.
Observe those who eat too much and get fat, but keep a light weight because they have been eating too little.
I have a friend who is like this. He doesn't lose weight easily, but he eats very little. Rice is as big as a duck's egg, and shredded potatoes are stuffed into your mouth one by one. When you reach your mouth, you have to take a bite and chew for a while. The key frequency is still very low. We have shoveled into her mouth three or four times, and she just finished eating a shredded potato. Can this be thin? At last, others thought she was not full, and she had put down her chopsticks.
This inspired me to control my food intake: count the amount of food I eat at meals. For example, before I lose weight, I can eat four plates of hot pot. After I started to lose weight, I was full after eating about 8 or 9 slices of mutton rolls and a considerable amount of vegetables. When you are full, put down your chopsticks and stop eating.
If you don't have such friends around you, you can also follow some bloggers on social media.
There is a need to exclude stars and people who deliberately eat nutritious meals.
Because the stars eat too little. After reading the slimming meal of Big S, I saw a word in the whole article: Hungry!
It is said that she lost 20 pounds a month by this, but I can't do this perseverance and hungry ability.
People who deliberately sun nutritious meals should not pay attention, because what they often sun is not what they eat in their mouths. Immersing themselves in these photos is only part of their work.
Pay attention to those who are thin and have their own daily jobs, and share diet and fitness as hobbies.
For example, one of my concerns is—
This is the first time she started eating.
This is after she finished eating.
What do you mean by eating less?
As can be seen from the picture, the blogger only ate two mushrooms, half a sausage, a piece of bread, a small piece of fried chicken, half a potato and a little beans.
This is only the amount of snacks we eat after meals, but it is the only meal in a day and the most eaten meal.
Ah fat friends, why are we fat!
I'll show you more photos.
Before dinner. post cibum
Before and after meals
I feel like a fat pig after reading it.
I think you can basically know how much people who eat less only eat.
This doesn't mean that you have to eat so much food from them, but that we should learn to look at our daily eating behavior critically-
What do I eat every day?
Do I really need that much food?
Has all the extra food turned into fat?
Will you feel uncomfortable after eating too much or will you feel sleepy because of blood sugar fluctuation?
If you love a food, just love its delicacy, just taste it when you eat it. Eating as little as possible will make you lighter. You will find that as long as you are full, even if you eat less than usual, you will not be hungry soon.
2
Don't starve yourself.
Many people have misunderstandings about diet control, thinking that diet control is equal to dieting, even if they are hungry, they should carry it hard.
But dieting is not good for your health, it will only reduce your metabolic rate, and once you return to a normal diet, it will rebound. If you are often hungry, your body will think that you can't get enough food supply. In this case, once you eat something, your body will be very smart to convert the food you eat into fat and store it, so that the next time you are hungry, you can use the stored fat to provide you with heat.
So don't be hungry, prepare some healthy snacks in the office or at home. Nuts or fruits, as well as red dates, raisins and cranberries will do. When you are definitely hungry, let the local people eat a few snacks to relieve their hunger.
Another important reason for preparing snacks for yourself is that having snacks can alleviate your anxiety about not having enough to eat at dinner. It doesn't matter if you eat less when you think of snacks even if you are hungry.
three
Hungry or thirsty?
Paul McKenna, the world's top hypnotist, has helped millions of people lose weight successfully. He said:
"Many pains people experience every day, including hunger, are actually caused by dehydration. So sometimes whatever you eat doesn't work. Because it is actually impossible to tell the difference between the signals of hunger and thirst. Therefore, it is a good idea to drink a glass of water as the first reaction to feeling hungry. "
I saw it with a grain of salt. Hunger and thirst are obviously very different. How can I not hear the difference?
But then I noticed that I often get hungry after a short walk after a really full meal. I immediately remembered this passage, and after drinking a little water, my hunger disappeared.
So when you feel hungry, drink a glass of water first, and if you are still hungry, eat again.
It is also a good idea to drink a glass of water half an hour before meals.
four
What is better to do?
When most friends talk to me about losing weight, they will ask me what to eat first.
In fact, you can still eat anything and give up what you think will make you fat, if you can, but if you find it difficult to give up, eat less.
Don't let yourself feel uncomfortable and depressed because of losing weight.
For example, I have always loved potato chips. In the past, when a bucket of potato chips was opened, I had to eat it all at once. Now you can only take a few tablets at a time to taste. Eat a bucket of potato chips or share them with others for a few days.
But I gave up the sweets I used to love, because I really realized the harm of sweets to my health, and it was not difficult for me to give up sweets.
As for meat, I try to eat less pork and eat more low-fat meat such as cattle, sheep, fish and shrimp.
I didn't give up the pleasure of eating. I used to like fried food, hot pot, snacks and instant noodles, but I still eat them now, but I eat less.
You can eat anything and lose weight, but you lose weight very slowly.
If you want to adjust the kind of food to help you lose weight faster, it is more helpful for you to pay attention to the following points:
1. When cooking, cook half white rice and half whole grain beans, and occasionally replace the staple food with plant starch foods such as sweet potato, yam, purple potato and pumpkin;
2. Reduce cooking oil and abstain from sweets;
3, vegetables can be eaten casually, but fruits can't be eaten more;
4, eat more varieties, eat less of each;
To lose weight, we must first adjust our consciousness:
When you are super hungry, think: I am so hungry, I want to eat a cow! There can be a voice to remind you: I can't eat a cow, my stomach is very small, and I will be full after eating a little.
The stomach capacity of normal people on an empty stomach is about 50ml, that of adults and men is about 1400ml, and that of women is about 1200ml. In fact, you can eat up to two bottles of water per meal.
Secondly, you should know how much space you have, do the right thing in this space, and don't rush for success.
If you have an unhealthy diet, love snacks and eat a lot, then you still have at least 15 kg room.
There should be some sports, but I am really not very professional in sports. I only do a small amount of belly rolling every day during my weight loss. I know this is not the best way to lose weight, but they are the simplest and easiest for me to stick to.
This is also my attitude towards sports. Once you start, you must stick to it, so you must choose a sport that you can stick to best and really stick to it.
If you have time, you can also choose to walk for an hour after meals every day.
There is also a male creature in my family: Father Maruko.
Father Maruko officially began to lose weight from 65438+1October 2 1. By the time I wrote this article in February 1, I had lost 5 kg in total *** 10 days (currently 14 1.2 kg). The annual target I set for him is125kg. If it is successfully completed, I will write an enhanced version. Because boys need to gain muscle, they may explore simpler and more effective exercise methods.
You can also weigh yourself every morning and record it, making it as natural as eating and brushing your teeth. The data will surprise you.
five
The best persistence is to do it without persistence.
I often think of the scene in The Great Lady Mercer where the heroine measures her body size and carefully records it in a notebook. When her best friend asked her how long she persisted, Mrs. Mercer proudly said, "Every day for ten years."
Many things that we think we can't envy are the result of ten years' efforts of others.
I think weight management is a good habit for a lifetime, and I don't lose weight for a while. So it's best to make the changes you make your daily routine. Only things that don't need persistence can be done more continuously. That's why I don't agree with those weight-loss methods that can't be integrated into daily life.
Develop good eating habits and find your own balance point: you won't pinch your cheeks, you won't lose your eyes, you won't be malnourished, your limbs will be weak, your figure will be well-proportioned, your face will be just right, your face will be rosy, you will be full of energy, and you will walk lightly (see Lu Yu for a negative case). You must lower it to this level to know what your best self looks like and then maintain your best self.
Just try it. If you can control your weight, of course you can control your life.
Losing weight is the easiest way to reinvent yourself. Why not?
Full text abstract
1, find the perception of your stomach, be conscious every time you eat, and don't need so much food.
2. Eat while counting, and control the eating speed and weight.
3, don't go on a diet, don't go hungry, don't do things to reduce metabolic rate.
Drink a glass of water half an hour before meals
5. Adjust some foods and exercise properly.
6. Turn weight management into daily life.
End—