One year's experience of losing weight has given me the greatest experience that the theory is universal, but everyone is special. Of course, we must learn theory to lose weight, but it is more important to practice and explore according to other people's experience and gradually find a suitable weight loss method.
0 1 Slow thin is really thin.
It's best to lose weight slowly, so that the body doesn't have to change dramatically in a short time, causing unnecessary harm. At the same time, because the means of losing weight is not radical, it is easier to persist and succeed.
Research shows that it is safe to control the monthly weight loss rate within 5% of the original weight. That is to say, for a person with 150cm and 130 kg, it is safe to control the monthly weight loss within 6.5 kg.
Studies have shown that the human brain is stubborn in remembering weight. "From a medical point of view, the probability of losing more than 5% of the original weight in one month is 80%-90%," wrote Masaichi Nakano, a well-known Japanese plastic surgeon, in the book "Running to Lose Weight".
Therefore, from the perspective of effective weight loss, only by losing weight slowly can we really lose weight.
02 control diet
Looking back on losing weight last year, I will continue to lose weight this year. I am confident to lose 10 Jin. The most important thing is to control your diet and develop good eating habits. Don't eat high-calorie foods such as fried foods and cream cakes. Eat as little as possible if you want to eat; Don't overeat, eat three meals a day, and consume at least enough calories during weight loss, and it can't last too long, otherwise it will easily lead to symptoms such as hair loss; Taste as light as possible, eat less high-salt and high-spicy food;
Adjust the food structure and have a balanced diet. Eat more protein foods such as fish, shrimp, beef, eggs and bean products, eat less high-fat foods such as animal offal and fat, eat more fruits and vegetables, and appropriately increase coarse grains in the staple food;
Three meals a day, try to put food calories in the first two meals a day, eat dinner, but eat less;
Exercise regularly
As long as you stick to exercise habits and don't overeat, it is impossible to get fat; Sticking to exercise habits and proper diet control will gradually slim down.
Take running for example. Long-distance jogging, keeping the heart rate between 60-80% of the highest heart rate, is the most effective fat-burning running. You can run faster, but jogging as much as possible is more conducive to losing fat. I am used to keeping my heart rate between 130- 140, and my pace is generally between 6 and 9.
Develop the habit of moving more, can stand or lie down, can walk or take a car, move as much as possible and consume more calories; Form an exercise mode of 1-2 exercise plus other exercises, and form a good habit of daily exercise and fitness.
Relax and rest.
Diet and exercise should be self-disciplined, and proper relaxation is also needed. For example, the occasional "cheat meal" and small rewards in the diet will not cause obvious weight gain as long as they are not eaten often or rarely.
Exercise should also pay attention to rest, for example, you can have a rest when running, or you can have a rest twice when running. Only when the body gets a proper rest can it have the enthusiasm and energy to continue exercising;
Stay up late less, have a normal work and rest, and get enough sleep is the guarantee of insisting on controlling diet and daily exercise, not causing endocrine disorder and getting fat, and having enough energy to lose weight slowly.
To sum up, losing weight slowly is the correct concept of losing weight. Lose weight slowly, and develop good habits of proper diet control, daily exercise and rest.