For example, I used to think that if I didn't eat three meals a day, I would be malnourished, so I would eat when I arrived, whether I was hungry or not, I often ate when I was not hungry, and occasionally I couldn't help eating snacks.
Eat a lot not because you are hungry, but because there is always a voice in your head saying that you want to eat, and it is often because you are bored. How long have I known I was hungry?
Then I read the book "light food", which told me that eating properly, eating three meals every eight hours and not eating for the rest 16 hours will make the body feel hungry, repair cells and make the body healthier. Just like a high-speed car keeps stepping on the accelerator, it has to stop occasionally for maintenance. The same is true of the body, and the process of eating for a while is the process of maintenance.
Experiments show that two groups of people provide the same diet, and one group can obviously lose weight by eating a low-calorie diet for two days a week. This is the painless diet.
After cognitive changes in several books, I have successfully lost weight from 125 kg to 1 10, and from 15 kg without strenuous exercise or dieting.
Then I saw "Give up losing weight, I lost 60 pounds" and was attracted by the title.
The author Lu Letian used to be a 200-pound Lu Pang. After many failed attempts to lose weight, he gave up the idea of losing weight and lost 60 Jin instead, maintaining his weight at 140 Jin.
In the process of reading a book, I found that my previous weight loss strategy is in line with the concepts in the book. This is a method recommended by lazy people who have repeatedly failed to lose weight and have poor self-control.
Defining obesity is not a number in weighing scale, but whether your lifestyle is in thin mode or fat mode.
Being thin is a way of life. Losing weight is actually a behavior modification, and the rationalization of weight regression is a natural result.
It's easy to get fatter and fatter at first.
Really thin people are hard to get fat.
Misunderstanding:
Eating too much will make you fat. Eating less is the king of slimming.
The right idea:
I eat a lot because I am fat. Eat less when you lose weight.
It is not difficult to lose weight. If you find it difficult, you are using the wrong force.
Misunderstanding:
Most people set a goal of losing weight 10 kg a month, and then push back the diet, eat less and exercise more, skip dinner every day, or lose weight with apples and cucumbers, run 5 kilometers a day or go to the gym for 2 hours.
The author says that you can't lose weight in such a masochistic way, because if you are so self-disciplined, you won't get fat at all, and you can't do this at all.
Such a vicious circle, set a goal and move for two days-don't want to move, go on a diet-overeating, rebound-I failed to lose weight, I was incompetent, I was not self-disciplined, it was too difficult to lose weight, and I fell into a cycle of failure. Forget it. Being a little fatter won't affect anything.
Real skinny people have no self-discipline at all, and they don't need self-discipline. Self-discipline can't give you freedom, it can only give you self-love.
There are only a few exercises and diet adjustments we can do, but we have set a goal that only a star or superman can accomplish. Of course it will fail. Failure is inevitable.
Speed time = mileage
Weight loss plan duration = weight loss progress
First, the difficulty should be low.
Losing weight is like a race between a tortoise and a hare. The rabbit ran fast, but it didn't reach the finish line.
Although the tortoise was slow, it climbed to the finish line step by step and won the race.
Losing weight is like running a marathon, and the result is only completed and unfinished. Running fast and challenging the limit is likely to give up halfway and not reach the finish line. But if you slow down, you can easily run to the finish line.
There are also two results of losing weight, slimming down and not slimming down.
It's hard, it's easy to give up, and the result is that you can't lose weight.
The difficulty is small, the probability of success is high, and the result is slimming down.
Second, it takes a long time.
The difficulty of losing weight remains the same. The longer you use it, the more you lose. So you need 300 days to lose weight.
It takes so much time to form a thin man's eating habit. The longer you stay, the thinner you get.
As the author said, brick moving mode and flower planting mode.
Move bricks, one at a time, and the results can be accumulated.
Planting flowers requires long-term watering and fertilization before they blossom and bear fruit. It hasn't changed for a long time. Losing weight is a flower pattern.
1. The exercise plan should be small.
For example, Lotte Lu Tiantian does a belly roll.
The meaning of the goal is to make us feel happy after completion, and the goal that can be achieved is called the goal.
Hard-to-achieve goals don't bring motivation, they only bring trouble to themselves.
2. Exercise like brushing your teeth
Don't exercise to lose weight.
Enjoying the happiness, positive energy and good mood of exercise and recording the happiness of exercise is a rewarding exercise and can make healthy choices.
The author said that after a period of exercise, it will bring a series of good changes, you will eat healthy food, and you will be more confident and positive when eating. Actively want to exercise, no longer passively lose weight.
If you master the movement pattern of thin people, you will become thin people.
1. Ask yourself when you eat, do I need this food now?
Eating snacks will make you out of control. I eat as much as I buy, because there are snacks at home. Eating snacks today has become an inevitable thing.
3. Buy according to real needs, because buying snacks at a discount wastes money, time and space at home.
Don't waste what you can't eat.
The real waste is decided when you buy food, and it has nothing to do with how much you eat.
1. Eat by instinct, you have control.
Not counting calories, eat slowly, chew slowly, fully enjoy the food, stop when you are full, eat more when it is delicious, eat less when it is not delicious, and respect your body and stomach.
2. It's over when you're full.
Don't blame yourself too much. You are in a bad mood and eat a lot.
3. Eat according to your real appetite
Allow yourself to eat, not control your diet.
Appetite is also a desire. If the desire is suppressed or unsatisfied, it will produce a stronger desire, that is, an instinctive reaction, respect him and admit his existence. You won't let him eat either, and the more he wants to eat.
Eat whatever you want, savor it carefully, and maybe you will find that you are tired of eating hamburgers, cola and cakes, and your stomach is uncomfortable. The limited stomach should be reserved for something more delicious and exquisite.
Eat if you want, don't restrain yourself and avoid depression.
4. Eat as needed.
Buy as much as you want.
Only buy what you want to eat now.
Eat while buying, and then buy after eating.
Respect real needs
Eat because you want to eat, not because you have children around you.
When you're full, stop and ask yourself, do I still need this bite?
Respect food, resolutely give up foods that you can't eat, and remind yourself to buy or cook in half.
In Lotte's recorded diet, satiety is divided into 9 to 13, specifically:
9 points full-feeling almost the same;
10 full-just satisfied+gastrointestinal comfort;
1 1 full-a little support;
12 full mark-I feel very supportive;
13 full-uncomfortable.
The format of the record is:
Date: _ _ _ _ _ _
Duration days: _ _ _ _ _ _ _
Sports micro-goal completion (beating completed, painting overfulfilled): _ _ _ _ _ _ _
Good feeling after exercise: _ _ _ _ _ _ _
Other changes that make you happy: _ _ _ _ _ _ _
Feeling full at lunch (just write down the number 9 ~ 13, the same below): _ _ _ _ _ _
Dinner satiety: _ _ _ _ _ _ _
Write at the end:
This book still gives me great inspiration and impact, because many times I always oppose myself, forcing myself to eat things I don't like and exercise. It's painful and I can't get rid of it.
Hearing Lu Letian say that thinness is a way of life, we will naturally lose weight if we change our lifestyle. As long as we can keep the simplest exercise every day and eat what we like, we can stop eating when we are full and lose weight day by day.
After losing weight, it is not fat, because thin people are not easy to get fat.