Here, Feng Xue introduced a very practical "three-step method". Let's study, practice and apply together!
The book lists the experiences of Feng Xue's good friends in losing weight and gaining weight. Take the following figure as an example. The horizontal axis is time and the vertical axis is weight. Can you imagine the ups and downs on the way?
By drawing this chart, you can find out why you failed to lose weight. Just choose one from three aspects: diet, exercise and psychological factors.
It is easy to see the biggest factor and event that affects weight in the chart-depression. This is obviously due to psychological factors, so the management of psychological factors has the highest priority in lifestyle intervention.
How to set the goal of losing weight, or what is the principle of setting the goal? I think everyone wants to know!
Through the experiments of countless medical scientists, we have come to a conclusion: if your body mass index (BMI) is less than or equal to 35, it is best to lose 5% ~ 10% of your weight within six months; If the body mass index exceeds 35, it is best to lose 50%~ 15% in 6 months. After 6 months, set the next round of goals according to the actual situation.
Here, Mr. Feng Xue's friend set himself the goal of losing 65,438+00% of his weight in six months, about 7 kilograms.
Feng Xue's friends, who failed to lose weight because of psychological problems, need to prescribe anti-anxiety drugs and psychotherapy, including relaxation and mindfulness diet. After half a year, she lost 8.5 kilograms and achieved her goal.
The above is psychological. In fact, at the dietary level, we can use tools and methods such as logs, plates, meal replacement and light fasting. Light fasting has been shared before; On the sports level, there are HIIT, strength training, walking and so on.
At present, in addition to insisting on eating natural food, I don't touch drinks when I am thirsty. I gave psychological counseling to a colleague with severe anxiety yesterday. I spoke in a 30-degree outdoor environment for nearly an hour. Another colleague handed me a bottle of coke. Although I was thirsty, I persisted. I said, I don't drink, just water. This is my living habit. If the principle was not strong at that time, I think there will be other drinks and beer handed over in the process of losing weight in the future, so sticking to the principle in front of health is the bottom line for me to lose weight.
If all the above methods fail, it is recommended to find a slimming doctor for targeted examination.
To lose weight, the most important thing is to maintain a correct attitude and keep the initial intention of "lifestyle intervention" unchanged. Success is only a matter of time!