My personal experience is like this, I hope you can adopt:
1. Diet: Diet is probably the most important thing you care about or want to know.
First of all, the diet must be diversified, can not eat a single food, because our body is a self-protection ability, if the body intake of energy is not enough, the body itself will try to take in everything into the fat. The key is that your metabolic rate will be reduced, slowly the body's metabolism as well as hormones are disorganized, then you become a drink of water are fat people.
Secondly, nutrition is the basis of weight loss. For fat people, weight loss should include losing weight + increasing muscle mass. Both at the same time, because the muscle itself has a higher metabolic rate, will metabolize the fat around the muscle, so the appropriate exercise out of the muscle, is tantamount to wearing a piece of adjustable underwear in their body. And a proper diet is also essential for muscle.
My previous weight loss recipes are like this:
Aggressive version:
Breakfast: Fruit (except mango) + a piece of whole-wheat bread + a cup of skimmed milk + egg whites a (if you feel particularly hungry on the more a piece of whole-wheat bread or egg whites do not have a great impact)
Lunch: a little bit of rice + greens (cooled or stir-fried Note: less oil do not salad dressing) + meat
Dinner: apple + greens + a bit of meat
This recipe is something I stuck to when I really needed to lose weight, and as you can see I took in all of the varieties, just in smaller portions. It's hard enough for you to stick with just these types of recipes!!!!
Control version:
Breakfast Eat very much Lunch Eat until you're not hungry Dinner Eat a little bit or eat some vegetables
The control version of the diet is used for those who have already lost weight successfully and are in the maintenance phase.
2. Exercise: essential ！！！！
No matter how powerful the diet structure, without exercise then the effect is equal to 0!!!!
Exercise if you can't stick to it, then give yourself a home exercise table, every day a little bit of movement
Walking you say is useful, to walk quickly, buttocks clenched.
Make sure you stretch after exercising to lengthen your muscles or they will turn into lumps and not look good!
Must stretch ah ！！！！！！！！！！！！
There is also the relatively simple jump rope is also very weight loss. But it should not be too much, not particularly good for the internal organs ~ 10 minutes to warm up enough!
You said overtime can not lose weight, long-term sitting instead of growing buttocks!
I found a better home can exercise weight loss exercise is "Zheng Doyan weight loss exercise", in the Youku on the search, you have time every day if you do 2 sets of an hour, no time if you do 1 set, is certainly effective. And her weight loss exercise is what I said not only lose fat but also increase muscle.
And one thing I want to make a special note of is that you have to learn to listen to your body's voice
If you are especially tired today, work is annoying, mood is not good, or the girl's physiological period, then please take a break, to give your body a good rest for a day's time to lose weight is not on this day!
3. Don't care about the number of weight
There are times when it is clear that you have been adhering to a long period of time, and it looks like you've lost weight, and you just don't lose it.
Don't worry ！！！！
There are two possibilities:
1. It's the weight loss along with the increase in muscle, the muscle is small but heavy, so it looks like the circumference is smaller, but the numbers don't come down, don't be anxious. Persist!
2. Plateau: In the process of weight loss, the weight is not always down, but reduce some, stop a little or even increase a little, and then reduce some, and then stop a little. This is because the body's self-protection ability, weight loss, the body will think that they have received a threat, and strive to maintain the current situation, such as the body adapted to the thinning of their own, in order to continue to lose weight. So encountered a platform period must not be discouraged, many friends is in the platform period before the success of the abandoned!
If you are a mm, you must utilize the physiological period, of course, this is not to ask you to exercise in the physiological period, on the contrary, physiological period must be a good rest. Utilize physiological period, is you have to exercise hard in the physiological period just end, eat less, at least just end of the week to do so, the effect is obvious. General weight loss in the pre-physiological period, the body is in a swollen state, it is less easy to lose weight, there are times when the platform period is the pre-physiological period, so don't be in a hurry, insist! When the physiological period is over, the body decongested, immediately you have a surprise!
4. Good mood and confidence!
Good luck!