In my opinion, Mastery: Starting a Life without Anxiety and Fatigue is very popular, because it tells the troubles and solutions of most people with clear logic, emotion and reason.
This paper starts with two parts: body management and energy management, which are closely related. It can even be said that body management is a branch of energy management. Getting enough energy to cope with work and life, body change is only one of the inevitable results.
Body management is divided into two parts, some of which will be combined with energy management.
0 1? be/go on a diet
Self-control is only an expedient measure, not a long-term solution.
Demand is the best teacher. Find out your real needs, scientifically understand the diet structure, and fully supplement the nutrition your body needs.
Losing weight requires controlling diet, but how to eat correctly?
I have met many friends around me, including myself, who are dieting, eating less or even not staple food, eating only fruit at night, eating more fruit and drinking more water when hungry, and persisting when hungry, and waking up the next morning is particularly fulfilling.
This method has no effect, but how many people can persist in this way and for how long? I don't think everyone's answers are so confident, otherwise they wouldn't have been on the road to losing weight.
The real diet is not hungry, but precisely avoiding giving the body extra nutrition.
It is necessary to weigh body fat, which can help us to eat scientifically.
There are three gas stations in the body: protein, Fat and Carbohydrate. Any gas station in Man Cang will become a burden on the body, leading to overnutrition.
02? sports
The ultimate way to lock in future behavior is to automate your habits. Habitual automation depends on intensity.
Diet control is the key, and exercise is not the more effective. The greater the exercise intensity, the lower the body's immunity. Instead, it stops when it is comfortable, and it becomes a habit to keep this fresh energy every other day.
To tell the truth, I have been on the road to lose weight for 6.7 years, but it has no effect. I always torture myself on a whim, and then I have no courage and heart.
The temperature has been just right recently. I run 1000 meters in the park next to the community after work every night, follow keep 14 minutes, and stretch for 4 minutes. After I finished, my body's enthusiasm has just been mobilized, and with a sense of accomplishment of dripping sweat, I was fascinated by this just right state. I lost 5 pounds in a month and became the best result in the history of losing weight.
So just the right state is the most perfect, not the greater the intensity, the better the effect.
The most essential meaning of the word "slimming" is neither "becoming beautiful" nor "becoming thin", but: to achieve complete control over your life-to become an energetic person and get rid of the sense of being out of control.
The essence of energy management is to make the human body show its best performance continuously-to be competent for work and life and spare no effort to complete its own preferences.
Energy management can start from the following four aspects.
0 1? mentality management
Find out what you really want.
If you need to force yourself to stick to one thing, it means that you are in a state of confrontation and don't want to do it at all.
Perseverance and persistence are false concepts, and many people are using these two concepts to demand themselves. So all persistence and perseverance are intermittent, and over time, the mentality collapses. I can't see the effect of persistence, and I can't find the motivation to persist.
So convince your heart and let your behavior become a natural habit. Only by mastering your own switch can you get in and out freely.
02? Diet management
Providing fuel for energy conversion system is the most basic energy management method.
Whether it is physical activity or brain operation, as long as energy is consumed and hunger is produced, the body will instinctively crave high-fat and high-sugar food.
Sugar and fat can stimulate the brain to secrete more dopamine. Dopamine is a neurotransmitter, which can make us feel happy and excited, and can effectively relieve stress and anxiety.
00 1 Why is it easier to get fat when eating noodles?
In fact, it doesn't mean that eating noodles will make you fat, but you need to think about how many noodles you want to eat at a time.
Can you lose weight by eating less staple food and more fruit?
Staple food provides necessary carbohydrates for our healthy operation, but the lack of carbohydrates will lead to endocrine disorders, which will affect the whole body condition. Most fruits are high in sugar. If you try to supplement vitamins and lose weight through fruit, you must be all wet.
The right amount is always the most scientific.
Won't you get fat without eating meat?
People like to eat meat, because it is high in fat and adds flavor to food. Being fat is not useless, but it also has advantages.
For example, it can slow down the speed of gastric emptying, slow down hunger and increase satiety; Relieve the rising speed of postprandial blood sugar; Contribute to health and cell membrane repair; It is necessary to absorb some vitamins and antioxidants; Some fatty acids are also beneficial to metabolism; High-quality fat can provide powerful nutrition for the body, thus restoring the cells of joints, organs, skin and hair.
We just need to distinguish between fat and bad fat and control the quantity. Don't deliberately avoid meat, then the end result is a revenge meal in a certain cycle. Cycle after cycle, meaningless.
03? Sports management
Find the comfort zone of the body, keep the energy reservoir flowing at all times, keep the energy system running healthily and efficiently, and empower energy.
The above has been said in detail, so I won't repeat it.
04? Rest management
Activate the recovery mechanism of the body and identify the energy tide of the body.
Don't stay up late at night, make sure to take a nap at noon 15 minutes, and be full of energy all day.
Of course, the so-called rest is not just a simple sleep until dawn. It is also a kind of rest to have enough leisure time to do what you like and achieve a state of physical and mental pleasure. If you don't have a chance to enjoy your hobbies, meditation can be regarded as a good state of rest and emptying.
Work like superman and rest like a dead man. Strategic work and rest often get twice the result with half the effort
Do a good job in energy management and have the core competitiveness against the fast-paced fragmentation era. Otherwise, it is often not ability but physical strength that affects us at critical moments.