Maintain a normal diet, preferably a scientific diet, and ensure three meals a day, but don't eat snacks during the break, and sometimes you can use fruits and vegetables instead of dinner!
I hope you lose weight successfully!
This is Zhao Yiran's cookbook!
Zhao Yiran's "Cheat Book" of Weight Loss —— Happy Running in Place to Lose Weight (7)
Teach you how to do sit-ups from scratch
The correct posture of sit-ups is: supine, abdomen and thigh are 90 degrees, thigh and calf are 90 degrees.
The body is in the shape of _ _/\ _ _, and something can be put under the calf. This action looks simple, but to really get the best training effect, you need to "compress" the abdominal muscles with the contraction force of the abdominal cluster, and the action is very short. When doing this, the upper back is off the ground, but the lower back is still close to the ground. The action is just to press the abdomen, bend the spine, and make the chest ribs close to the pelvis. It is just to make the abdominal muscles in a "peak contraction" state, pause for a while, then control the tension of the abdominal muscles, slowly stretch and restore the spine. But at this time, it should be noted that the position of hands has a direct impact on the pressure of abdominal contraction. Usually, there are three different placement positions:
ⅰ. Hands are naturally straight and flat on the body (easy)
Ⅱ. Two heads crossed on the chest (middle)
ⅲ. Put your hands behind your neck (difficulty)
In addition, we should also pay attention to: 1. Accurate method: put your hands gently on the back of your neck and behind your ears, and don't do anything to help your neck compress inward. 4. inaccurate method: hold the back neck tightly with both hands, bend your back and press the neck column inward with both hands.
Later, I changed the place where I did sit-ups. I changed the bed because the underground was too dirty! After many failures, I found that for us fat people, the standard sit-ups are not suitable for us at first, because we have too much fat in our stomachs and almost no abdominal muscles. It is simply too difficult to do sit-ups with our knees bent 90 degrees, our hands holding our heads, and then touching our knees with our elbows. But we still have to do it, because we can never do it without practice. I have been doing 50 sit-ups every day for more than 8 months. Now I can do more than 40 standard sit-ups in one minute, and the steps are all pressed with pillows. But at first, I couldn't do the standard action like 1.
We fat friends should not worry about this, haste makes waste. It's the same sentence I often say: "I'm an ordinary person, so you can do whatever I can!" " "
We fat friends do sit-ups at first, don't blindly ask for numbers. For sit-ups, I summed up a spiritual encouragement method, and now I recommend it to you. I hope you can get some inspiration.
The first thing to be accomplished is victory.
When we do sit-ups for the first time, don't think that 1 I can do 50 or more, because for your abdominal muscles, this is simply a fantasy, and thinking about the pursuit of quantity will only dampen our self-confidence in the end. At the beginning, my idea was: as long as I can make one, I will win!
And as I said just now, standard sit-ups are difficult for fat friends who have never done sit-ups, so let's start with simple ones. At this time, I found that it would be relatively easy to do sit-ups without putting my hands on my head and putting my hands flat on my sides. There is a simple reason. To a great extent, it is the strength of our hands that helps us stand up, but at the same time, our abdominal muscles are also moving. It can also play a role in increasing abdominal muscles.
At first I was lying on my bed, and then I found three pillows to press my feet. Because the heavier my feet are, the less pressure we put on our abdominal muscles when we get up, so I found three heavy pillows to press my feet, and then I put my hands on my head and bent my knees. I find it impossible to get up like this. So I put my hands flat on my sides and do sit-ups. I found that I could do it easily. Although it can't be called sit-ups, it was very, very happy for me at that time, because I had never got up before. I was very excited at that time. I seem to have found the pleasure and sense of accomplishment of running to lose weight again, so I did 10 such sit-ups in one breath. After finishing, I was tired and sweaty, and there was no obvious pain in my stomach.
However, when I got up the next morning, my abdominal muscles in my stomach hurt badly. That kind of pain is worse than when I first ran. The pain after doing sit-ups for the first time is a kind of sour numbness. This feeling makes you want to cry and laugh. I still remember lying in bed and saying with a wry smile, "Hey, I finally understand the meaning of crying and laughing today."
But that night, I didn't give up, because with the experience of running persistence, I understood that no matter what, as long as I persist, I can succeed. So that night, I lay in bed again, ready to do sit-ups. Today's feeling is much worse than yesterday's, because yesterday, after doing 10 sit-ups, my abdominal muscles stretched and then my muscles ached, so every time I do it today, I feel like my abdominal muscles are torn again. I insisted on doing it three times, then I collapsed on the bed and gasped, and then I began to smile unconsciously. This kind of smile is sour, painful and uncontrollable. I gritted my teeth and thought to myself, "These three don't count. I must make sure to earn 10 continuously today, and I earned 10 yesterday. Today, I allow myself not to make progress, but at least I can't go backwards. I can't waste my hard-won achievements. I will stick to it! If I can't finish 10, I won't get up! " So I gritted my teeth, clenched my fists and kept on doing it. 1, 2...7. At this time, I was dizzy with pain. That feeling is really indescribable. I think only friends who have experienced this painful feeling personally will have the experience. Go on, keep winning, 8, 9, 10. When I finished 10, I took a deep breath and lay in bed. I smiled again, with relief, pride, hope and, of course, more pain. In this way, I won again.
Success in doing a standard sit-up is victory!
I have been doing this nonstandard sit-up for about two weeks, and I feel that I can achieve that standard. So I think I'm challenging myself again. That day I was lying in bed again, and then I pressed three pillows on my feet as usual, and my knees bent 90 degrees. Then I put my hands around my head. Before I was going to do this, I said to myself, "Zhao Yiran, today is the day when you change history! Come on! " Then I tried my best to start doing it. My upper body began to pull up, and gradually I felt the abdominal muscles stretching. I struggled to continue pulling up, and the angle between my body and the bed gradually increased, 30 degrees ... 60 degrees ... just when I was about to pull up to 90 degrees, I felt that I had no strength anymore. Bang, I fell on the bed, panting and sweating.
Ai still failed, and I was a little depressed, but this frustration was immediately replaced by a strong self-confidence. I said to myself: I can succeed today, I can do it! So I started a new attempt. 60 degrees ... 70 degrees ... 90 degrees, I made one successfully. I felt very excited when my elbow touched my knee. I defeated myself again and experienced the joy of success again. This joy of success is actually the best motivation for our fat friends to lose weight. I often say that any perfect motivation is not as good as our own physical challenge to success.
With the first success, it will increase day by day.
Simple sit-ups can't reduce our stomachs. We must add running fat to effectively reduce the belly fat.
As we insist on doing sit-ups, we will definitely do more and more, because the reason is very simple, our abdominal muscles are getting stronger and stronger, and of course we can do a lot. When we can do 50 in one breath, it is basically successful. At that time, you will find that it is hard to touch your stomach when you think about it. Do 50 sit-ups every day, plus our original running to lose weight. In this way, your stomach will shrink obviously in about 2-3 months.
When we do sit-ups for the first time, you will find that your stomach is getting bigger. At this time, don't be afraid and don't panic, because this is normal. The first time I did sit-ups, the ending was full. According to the plan I made for myself, I can do 30 sit-ups continuously by adding one every day, 1 month. But at this time, a new problem appeared. I found that my stomach is getting bigger and bigger, and my waistline is getting bigger. I'm very scared. Because I immediately thought of a word: rebound. Did I rebound? Later, after careful consideration, it is normal for the stomach to become bigger temporarily, because the abdominal muscles have increased, and the stomach used to be so big. Now with the increase of abdominal muscles, it certainly looks bigger. Don't be afraid of this, we just need to continue to implement according to our original plan, do sit-ups every day and run every day, because in the process of running, we can burn the excess fat on our stomachs, so in about 1 month to 2 months, we will find that our stomachs have become smaller, because after running for two months, the fat on our stomachs has almost burned. At this time, then we will continue to exercise until one day we can burn all the excess fat on our stomach, that is, leave him with solid abdominal muscles, which is the perfect figure we yearn for. Of course, this process also takes a long time, and it can only be achieved by insisting on running and sit-ups every day, but don't worry. Again, we can't finish eating this weight in one day. We should lose weight bit by bit physically, just stick to it! As long as you have perseverance! We can do it! Believe in yourself!
For obese friends who are 25%-50% overweight, we should continue to eat reasonably and carefully.
Here is a tip for reasonable diet control, which I recommend to our obese friends.
Just give priority to light and nutrition in the morning. We can choose the same eggs and milk as when we are 50% overweight. Or I recommend some porridge here. I tried it when I lost weight, and the effect was good and the taste was good.
1, adzuki bean porridge (or mung bean porridge): adzuki bean 150g, and japonica rice 50g. Wash adzuki beans first, soak them for 2 ~ 3 hours, and then add japonica rice to cook porridge.
I think everyone has tasted this kind of bean porridge. It tastes smooth and won't get fat. It's good.
2. Winter melon porridge: fresh melon with skin100g, japonica rice150g. Wash and chop wax gourd, cook porridge with japonica rice, and take it on an empty stomach in the morning and evening. Wax gourd is a very good diet food. When I was losing weight, I found from the internet that the calories of wax gourd were very low, and it was easy for me to feel full after eating it. This is our best friend to lose weight. Don't eat those high-calorie foods. After eating, your stomach is empty, just like not eating. According to my personal experience, I think it is the most harmful and the easiest to gain weight.
Therefore, if you want to lose weight, you should eat more vegetables and find and try some different ways to eat. Many people say they don't like melon, but if you change the way you eat it and cook it into porridge, maybe you will like it.
5, corn porridge: first mix the right amount of corn with cold water. Glutinous rice porridge cooked, transferred to the corn, cooked porridge, take at will.
Personally, I like corn very much. I think the smell of corn really fascinates me. It says a kind of corn porridge. I also tried corn milk, which is to pour milk into corn kernels and drink it. Sweet and delicious, very good.
After breakfast, we still have to eat enough lunch. My weight loss may be different from others, because I always eat the most at lunch every day, then I am full, and I will basically lose weight after class in the afternoon, and I will not be too hungry at night. So I won't eat too much for dinner. Personally, I think that not eating much dinner has two advantages. First, I digest quickly, so that I can run early after dinner without waiting for 3-4 hours. Second, I didn't eat much dinner. I feel very comfortable in my stomach, and I won't feel heavy if I can't run.
Therefore, our lunch diet must be scientific and reasonable, and rich. I still suggest that you take vegetables as the staple food. I always feel full, but eating a full stomach of vegetables is definitely easier to lose weight than eating a full stomach of rice, because there is almost no fat in vegetables.
As our friends who are 25%-50% overweight, we must eat meat for lunch, because we need to supplement some nutrients that our bodies need. Just pay attention to controlling the amount of meat you eat, as I said earlier in my book.
I suggest that dinner should be light. Here are some dishes I used to eat for dinner, which I feel are good for losing weight.
Mushroom tofu
Ingredients: 300g of tofu, 3 mushrooms, pickled mustard tuber, soy sauce, sugar, sesame oil and starch.
Production method: (1) Cut tofu into small square pieces and hollow out the center; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and uniformly mixing to obtain stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and sprinkle with sesame oil and soy sauce.
Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight.
I think tofu is really a good food to lose weight, because beans are rich in lecithin. Secondly, for our own feelings, tofu is easy to feel full after eating, but it is low in calories and not easy to get fat.
Mushroom bean curd soup
Ingredients: auricularia auricula 25g, tofu 200g, a little salt, chicken soup 1 bowl.
Production method: (1) Soak Auricularia auricula, wash, and cut tofu into pieces; (2) Add chicken soup and salt to tofu and auricularia, stew for 10 minute, and serve.
Efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.
I remember when I lost weight, I especially loved tofu soup. Almost every day, my mother will make me a bowl of delicious tofu soup. When we lose weight, we should not only control our diet, but also keep our interest in it. Never lose weight successfully and then fall into anorexia. It's not worth it. Therefore, we should learn to live, learn to change the original life, and then create a healthy life of our own, change the original diet structure, and quit the eating habits that are easy to eat high blood pressure, hyperlipidemia and hyperglycemia, but this does not mean that our life is tasteless. In fact, as long as you carefully savor life, you will find life and diet really interesting. I used to feel that life was boring because I gave up things I once loved, such as high-calorie food and fried food. Later, I carefully tasted the new diet, feeling that among those low-calorie foods, there are still very delicious foods, and some I especially like, such as corn, tofu, wax gourd and so on, which will not appear in my 260 kg diet at all. At that time, I only recognized eating meat, and I thought eating meat was the best. At that time, I was super fond of eating fat meat and thought it was delicious. But now, I feel that as long as I try his other methods and eating methods, corn is as delicious as wax gourd and not worse than fat.
1, now everyone is determined to lose weight, and their determination is super strong. However, remember one sentence, you can't eat a fat man in one breath, nor can you lose a thin man in one breath.
So I hope you don't rush to get up and run 1 hour. I hope you can read my previous serials again. When I started to lose weight, I couldn't finish running 1 hour.
Running at such a high intensity will do harm to your health. We lose weight for health. If you end up hurting your body, it's not worth it! ! ! !
Everyone must remember that when you feel unwell or muscle pain during running, you must stop quickly and let your body have the necessary rest before you go to exercise. Don't be brave. Losing weight can't be achieved by 1 2.
I hope everyone has a peaceful mind. I used it for 8 months from 260 kg to 140 kg, which is already the limit and miracle of human body. I'm not bragging, I just want to tell you that losing weight faster than me is definitely bad for your health. Therefore, I hope everyone will lose weight slowly. It is important to lose weight. However, as I said for the first time, the perseverance to lose weight is equally important. Running every day and controlling your diet are the foundation of your ultimate success in losing weight.
Now you have to lose weight according to my method. It can be said that from the feedback of many friends, it has begun to work. But after all, you are not trying to lose weight every day for eight months like me, so don't worry or give up when your weight sometimes appears repeatedly.
You need to deeply reflect on whether your diet and exercise are in harmony. This is the time to test a person most. It can be said that if you grind your teeth, you will lose half, and if you give up, you will rebound. So this is the fundamental reason why many friends lose weight easily and rebound more easily.
5, don't set too high a goal for yourself, too high a goal will bring too much pressure, often haste makes waste. .
Lose 10 kg every month, which is the healthiest, please remember! ! ! !
6. My weight loss method and diet concept need everyone to really test and run in with their own bodies. This running-in takes a long time. This period of time is when you are learning the relationship between body diet and exercise. During this time, your weight will be unstable, but remember to be patient.
For example,
1, you should know exactly how much you eat at night, and you won't get fat without running.
2, how many meals you eat at night, how many pounds you will lose after running.
These two points cannot be explored in a day or two, but they must be explored. Only when you explore them yourself can you lose weight blindly. I hope you can understand.
Emphasize several issues:
1, no running without shoes.
Don't eat after running at night. (Not even a midnight snack)
If you feel unwell, stop running immediately.
4, can't run for an hour at first, don't blindly insist, step by step.
On the second day of running, I felt sore all over, so I reduced my running intensity that night.
6. Running must be effectively combined with diet control. Don't go on a diet without running, and don't run without dieting, so that your weight will not lose, but will rebound.
7. If you have no friends who have done push-ups, you are not allowed to do more than 20 as soon as you come up. In this way, your chest will be tense.
8. If you haven't been a friend of sit-ups, you are not allowed to do sit-ups above 10 at the beginning, but step by step.
It is good to challenge your body, but don't compete with it. Mark my words and lose weight happily.
9. Run 1 hour at most every day, and stop immediately after running 1 hour. I have no responsibility to run to death. Hmm. How interesting
Besides, if you don't come up, compare with me, compare with me. I can run for an hour without panting. I can do 60 sit-ups and 30 push-ups in a row, which is not a day for two days. I didn't mean to show off when I said this. I just want everyone to know from the bottom of their hearts that fat should be reduced a little and muscle should be increased a little. Don't worry. For your health, please take your time. Soon, it will cause harm.
I tell you, when I first started to lose weight, my conditions were definitely worse than those of my friends here, and my foundation was worse than yours. I can't sit up in push-ups and sit-ups. Running in the same place for 10 minutes will make you breathless.
So, you have a better foundation than me, afraid you won't lose weight? Ha ha. Therefore, it is emphasized here that everyone should take it step by step and don't challenge the limit of life as soon as they start. In that case, your body can't stand it! ! ! ! ! ! Don't believe me.
I hope everyone is happy because of losing weight, not painful! !
I hope you all have a good time, whether it's for love or for losing weight.
The second stage of running: jogging stage (5 minutes)
After walking for 4 minutes, we quickened our pace, and then you felt your body facing a train that was about to start. Then gradually change from fast walking to running. Let your body run slowly. You must not run too fast at this time. And the frequency of breathing should be adjusted, so don't rush to breathe, so as not to get angry. At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork.