At the time of marriage 108 kg, after giving birth to Dabao 150 kg, after giving birth to the child, exercise, nurse, exercise and take care of the child, reaching 105 kg. After the child went to kindergarten, he gained125kg. Now I gave birth to Bauer, who is still obese, 135kg, and is exercising to lose weight. Losing weight is a lifetime thing, and three months is really too short.
If you stick to the first three months of losing weight, you will be halfway there. If you have the idea of giving up in the future, think about how you persisted in the previous three months.
For obese people, if they want to lose weight, they must exercise every day. This is a long process. The weight loss effect of exercise combined with diet can be said to be effective and not easy to rebound. Even if you lose weight successfully, you should continue to exercise and eat reasonably to ensure that your weight will not rebound.
Why does it take 3 to 6 months to see good results in fitness?
Because:
1, human gastric cells are updated once every 7 days.
2. Skin cells are renewed every 28 days.
3. Liver cells are replaced every 180 days.
4. Red blood cells are updated every 120 days.
About one year, 98% of cells in the body will be renewed.
6. It takes seven years to renew bone cells.
Give up fitness halfway, and your weight will increase by half!
Your idea is seriously wrong!
Many people are the most resilient after three months of persistence.
Just three months can only be regarded as the beginning. ...
Of course, if you lose weight quickly for three months for a short-term goal, wear a wedding dress, attend an important party, or bet with friends, you can completely ignore the rebound.
Why is it the easiest to rebound after three months?
1. In these three months. If you make extreme dietary adjustments,
Whether it is to control your total food intake, to abandon all your favorite foods, or to force yourself to eat the things you least like, you are suffering.
2. In these three months, if you choose crazy exercise.
Whether doing aerobics, exercising strength, or practicing together. Even practice twice a day. ...
These things, you don't really want to do, you have a strong purpose to exercise just to lose weight. Not habits and daily life.
No one wants to do things they don't like, especially things that make people very tired.
After three months, I lost a lot of weight and felt relieved.
Three months, the right way, eat bitter, do bitter. 10 kg is relatively easy. ...
At this time, the whole person will relax a lot and have a better figure. His weight has always exceeded 65438 kilograms. Many changes have taken place.
Most people who fail to lose weight because of this idea.
"Losing weight is not that difficult. You see, I lost more than ten kilograms in three months, so easy! "
Slowly from five times a week to three times.
Slowly free yourself from a light diet.
Slowly, the idea of losing weight was erased from my mind.
It bounced back slowly. ..
90% weight loss is unsuccessful, always like this. ...
Because all this is not a habit of your daily life, it does not belong to you ... until you adjust your eating habits, before you turn exercise into a daily habit ... it is unstable.
Lose weight, 3 months 10 kg 8 kg, not difficult. ...
What is weight loss success? Everyone has different goals. So I won't go into details.
See you again.
Everyone says that you must stick to losing weight for three months, but I don't know why.
Today, I want to tell you about losing weight!
Why insist on losing weight for three months? In fact, because the cell renewal cycle of our human body is 90 to 180 days, many friends may not know what the cell renewal cycle is. Cell renewal cycle means that the cells in our body will be constantly repaired, activated and regenerated in our body. This process is called cell renewal. Basically, the cells in our body will be updated within 90 days, because our cells have memories. If you are obese for a long time, cells will remember your appearance. If you lose weight for three months, cells will think that there is something wrong with your body and will continue to store more energy, resulting in many people not persisting for three months and eventually becoming fatter than before losing weight!
Sticking to regular exercise to lose weight for three months can usually achieve better weight loss effect, but there is no uniform regulation that "an exercise plan must be implemented for three months or reach a specific time". Because of the complexity of exercise and weight loss, it is impossible to have an exercise program that is "applicable to all people, absolute standard and fixed duration".
However, judging from the actual situation, Yu basically agrees with the practice that "it takes three months to lose weight through exercise".
First of all, it takes a process for the body to adapt to exercise. A considerable number of dieters' psychological state is "the sooner you lose weight, the better". It's best to exercise today and reduce to the ideal weight tomorrow. This idea itself violates the law of exercise to lose weight.
The reason why obese people are obese is mainly due to unhealthy lifestyles (overeating and lack of exercise) in addition to genetic factors. It is a common phenomenon that dieters have poor physical fitness and cardiopulmonary ability at first. Therefore, from not exercising at ordinary times to losing weight by exercising, the body needs to have an adaptive process. The adaptation process can be long or short, which varies from person to person.
Empirically, it is suggested that middle-aged people and elderly people over 40 should arrange at least 2 to 4 weeks of exercise adaptation period. In fact, it may take several months for the elderly to gradually adapt to the influence of exercise. For example, related research shows that after aerobic exercise, the resting heart rate can decrease within 2 weeks at the earliest, but some people don't improve until the 10 week.
In other words, you can't do more exercise than your body can bear just because you want to lose weight quickly. You must let your body have a period of adaptation. During the adaptation period, don't put forward too high requirements on the amount of exercise, exercise intensity and diet control, so as not to cause too intense physical reaction.
Secondly, in three months, we can organize adjustment exercises. Obese people lose weight, because of physical limitations, the frequency of exercise should not be too high. Suppose you run three times a week, and the total number of runs in one month is 12, which is 36 in three months. In fact, the total number of exercises and the amount of exercise are not large.
According to the actual needs of exercise, two or three months of exercise, a total of about 20 to 40 times of aerobic exercise, can make the effect of weight loss more fully reflected. During this period, most dieters will encounter some typical problems, such as insisting on running and exercising, but their weight has not changed. At first, they lost a lot of weight, but later they stopped losing weight, just because they were addicted to eating for a few days, and their weight actually rebounded a lot.
These situations that may happen in the actual exercise to lose weight take time to meet, experience and solve. If you only exercise for a month or even a week or two and the total number of exercises is only a few times, then the exercise plan (organized and planned exercise) is actually dispensable. Because the time is too short, the training has stopped before the weight loss effect appears.
Third, three months may achieve better weight loss effect, and at the same time encounter a platform period. In fact, beginners do aerobic exercise three to five times a week for three months, and most people can achieve good weight loss. This effect does not need to wait until the last day of the third month to see, this is a step-by-step process.
Generally speaking, people who didn't exercise in the past and had a large initial weight will lose weight quickly and dramatically in the first and second months as long as they can adhere to regular aerobic exercise. This will make many people mistakenly think that it won't take long to reach their desired "slim" figure.
In fact, the weight loss effect of exercise will show the characteristics of "fast before and slow after", that is, as the body adapts to exercise, the weight loss effect will continue to decay until it completely stagnates. According to experience, this process takes about 2 to 3 months. Therefore, people who exercise to lose weight often find that their weight or body fat rate has not moved after two or three months.
Therefore, if you can keep exercising for three months, most of you will encounter the first weight loss platform. This is beneficial for dieters to adjust their exercise and diet in time and break through the predicament of platform period as soon as possible.
If you stop exercising in less than a month and start exercising after a while, not only the original exercise efforts will be in vain, but also the exercisers will easily fall into the whirlpool of "starting to lose weight-giving up-regaining weight". This is not only not conducive to weight loss, but also may lead to fatty liver.
So, in order to lose weight, is three months enough? Not enough! As long as exercisers want to lose weight and stay slim for a long time, they need to keep exercising and control their diet. Three months is just the beginning!
The young lady in "If You Are the One" said this question.
In the intestines of fat people and thin people, the structure of flora is different.
Fat people want to be thin, let the body adapt and not rebound. He must insist on three months to adjust the microbial structure in the body, so that the microbial structure of fat people can be transformed into the microbial structure of thin people.
And the transformation of this flora structure is only three months.
Why lose weight for three months? In fact, it is to let your body produce "memory". I believe that through these three months, not only can your body develop lean physique, but also your perseverance will be improved.
"Fishing for three days and drying the net for two days" is often used to describe people who have no perseverance. This way of doing things will not only fail, but also develop inertia. Speaking of losing weight, we often say that we must stick to losing weight for three months. However, three months is not long, short and not short, and occasionally indulging in the middle may ruin the previous weight loss achievements. Let's talk about why we must lose weight for three months today.
1. The renewal cycle of human adipocytes is 90- 180 days.
The cycle of cell renewal in our body is 90- 180 days. Every day, new cells are born naturally, while some cells die naturally. Fat is an indispensable part of human tissues. Every year, the body produces new fat cells to replace those that die naturally, which shows that our body strictly controls the number of fat cells. So your fat is actually a part of your body tissue and will not disappear because of external force or passive movement.
Second, the body will also have "memory"
The body also has a memory of its shape. When the fat cells in the body drop rapidly, the body will automatically start the protection system to prevent the rapid loss of fat, thus slowing down the abnormal fat consumption rate of the body. This means that many people eat less every day, but their appetite is not strong! Eating less is not up to standard, or even eating more in a few days, the body fat will first accumulate in the original reduced parts, especially the waist and abdomen, and will gain weight.
Third, spend three months remembering your body shape.
Therefore, after reducing to the standard weight, we need to spend another three months to strengthen your body to remember your current body shape. Many people who have used diet pills, dieters, or people with physical diseases find it difficult to lose weight in the first month of losing weight. If you don't have a 90- 180-day weight loss plan, it is very difficult to lose weight. More importantly, this process of losing weight forms the basis of body fat cell memory, so your weight is not easy to rebound. So, if you want to start a beautiful plan, a "sou" change plan, please really give yourself a "90- 180" day long-term plan.
Three-month fitness plan:
The first month:
The first month is mainly to improve physical fitness, and don't expect too much from the rapid decline of weight. Remember, haste makes waste. In this month, at least four days of training are guaranteed every week, with strength training for about 20 minutes and aerobic training for about 40-60 minutes. Try to eat less salt and reduce staple food and meat appropriately.
The second month:
The second month is mainly to improve muscle content and promote fat burning. We need to change the way of strength training, increase the time of strength training to 30 minutes, and do detailed muscle group exercises. And keep aerobic time for at least 50 minutes at a time. Be sure to stick to it. Diet, you can eat foods rich in protein, such as eggs, milk, beef and so on.
The third month:
The third month is mainly intense fat burning. Maintain strength training for about 30-40 minutes, and do aerobic training for at least one hour immediately after strength. Remember to relax your muscles and stretch in time after exercise. In the meantime, the diet needs to be implemented more strictly. You can eat less and more meals, 4-6 meals a day. Don't eat too much at every meal. Try to be 8 minutes full, as light as possible, with less salt and less oil. The staple food uses low GI carbohydrates, and fruit can partially replace the staple food, because fruit also contains a certain amount of carbohydrates.
Conclusion: Exercise well after losing weight.
Although you stop exercising and gain weight, nine still suggests not to stop completely after losing weight. Let's not talk about the benefits of sports, and everyone who insists on it understands. This exercise can prevent your body from rebounding.
If your weight loss has entered the fitness stage, then it is recommended that you exercise 2~3 times a week, and the intensity can be reduced by half. Just choose your favorite exercise ~ After all, your focus now is on keeping fat instead of brushing fat, so that you can enjoy the fun of exercise.
Because fat has memory, weight loss can be divided into three stages: weight loss stage, consolidation stage and retention stage. The whole process lasts at least 90 days. The purpose is to change the memory characteristics of fat cells and prevent rebound. After eating normally, as long as you don't overeat, you will keep your best condition. Obesity cannot be achieved overnight. It takes three months to change your body shape and develop good eating habits! I use whole grain, which is more nutritious and particularly affordable, only a few hundred dollars per cycle.