How to lose weight in a healthy and efficient way?

Hello everyone, today I want to talk to you about how to lose weight in a healthy and efficient way. I would like to share some of my own weight loss methods and insights, I just combined with my own experience to illustrate, of course, my method may not be applicable to everyone, and this time my plan is to lose weight in a healthy and steady manner, not to pursue rapid slimming, focusing on adjusting the body state, do not rebound, so this article is probably not suitable for the pursuit of rapid weight loss of friends, the answer is not good, but also please bear with me! Before the official start, first with you to report my current achievements: the first stage: 3,Month 22 - August 7, 3 and a half months (during this period there is a month because of something did not work out), the weight from 65kg-60kg, lose 10 pounds, circumference because there is no tool on the measurement, but the clothes are obviously loose! Many, especially the arm and waist (I belong to the fat body, and a fat fat on the fat upper body), is currently preparing for the second phase of the fat loss program: 60kg - 55kg. the following I intercepted the monthly weight records of the same period of time curve: I myself in high school before the veritable skinny people, the shortest! The first year I graduated from junior high school, I weighed only 32KG, height of only 140cm, the seat is always the first three rows, physical education class is always the first row of the front row, and the teacher will often say that I am not malnourished, and every time I was asked I do not know how to answer, it is very helpless ah, I just want to say that I'm not really malnourished ah, I can not help it ah! And I grew up in a yard girls of the same age are taller than me a head, my family is worried that I will not grow taller, may be at that time these are not very understanding, did not think much about anything. But from the beginning of high school, I began to develop long body (I girls), hahahaha, short losers finally want to rebound, height unknowingly quickly scurried to 164cm, in the class of girls in the head is relatively high, the weight of nature did not fall, high school graduated when 52kg, in fact, at this time there has been some meat (I belong to the small bones, the weight rises a little bit will look like meat), but at that time the study task was very difficult, but the school was also a good time. ), but at that time the study task is very heavy, nature will not think of losing weight, and also feel good about themselves 、、、、 Especially after college, my university positioning is known as the capital of the food of the country of heaven, university life became very easy, school inside and outside are the temptation of food, 12 years of college graduation when the weight soared to 60kg, for the height of 164 I am also considered to be a little fat! I'm not sure if I've ever been in a position to do that. This period also tried to lose weight, the beginning is dieting, only eat oil-free vegetables and yogurt every day, and eat a very small amount of food, hungry on the bed to lie down and sleep, and now I think I was really very stupid, although a week of weight loss of 3, 4 pounds, but then there is still no shoulder, open eating, and then the weight is rapidly back, heavier than before. Later, I learned my lesson, no longer diet, the second half of 14 years began to try to exercise, the hottest is Zheng Doyan weight loss exercise (in fact, when the university has heard of it, but also followed others jumped a few times, did not think to adhere to), from the small red cap to start, at first there is no sports foundation, really can jump half of the finished has been very good, so that with the diet adhered to a month and a half, the weight of the 60 to 56, here and a brief explanation. 56, here and everyone briefly said at the time of the method: exercise - every day at three o'clock in the afternoon jumping Little Red Riding Hood for half an hour, a month later began to add a set of dumbbell exercises, dumbbell specifications are 0.7kg / only, too heavy for fear of long muscles (at that time do not understand the movement of the stretching, and only feel how the thighs are getting thicker and thicker, and now I realize that the stretching is How important, tears,,); diet - eat very light, rarely eat meat, portion control is also very good, but there is one thing is not good, eat a very single food, over and over are those two (at that time, little knowledge of weight loss). This diet let me see the effect, but the good times do not last long, a month and a half later, the weather turned cold, really do not want to move, I did not hold on, as expected, in the winter after the past, I went back to the original state (I Hu Hansan back again,,,,). More unlucky is, in this soon after, 15 years in May I accidentally injured, in the sports accident to the anterior cruciate ligament sprain, must be operated on, after surgery, the rehabilitation process is very painful, the specific process will not go into detail, anyway, unforgettable in this life! And the recovery progress is much slower than others, one year after the operation to walk normally, one and a half years before trying to jogging, during this period of time the weight has been in the 60kg up and down fluctuations, and the injured leg muscle atrophy is very serious, a thick and thin. It took a long time for the muscles to grow back and become more or less the same as the good leg. Put a picture after the surgery, you can see that the left leg is swollen: Let me resolve to start losing weight is 17 years after the New Year, from my sister's home after New Year's Eve back to find that the weight has been 65kg, it is really in my sister's home eat too much fish and meat, just and snow, it is inconvenient to go out and eat on the couch, do not grow meat is strange. This is already the peak of history,,, a lot of clothes can not wear, before often shopping to buy clothes, now even the desire to try the clothes are not, see how other people wear good, the heart is not a taste, which makes it difficult for me to accept ah, million wood thought ah, how I became this way, so I decided to this time must be thin down, sure! I usually like to read some articles about weight loss, but also pay attention to some good public number, accumulated a lot, so this time to lose weight, I decided to be steadily healthy, a little longer does not matter, the important thing is not to rebound, do not rebound, do not rebound, do not rebound, adjusting the state of the body from the dietary habits and exercise in these two aspects. What I am going to say next are the key points! I. About diet. If you are really determined to lose weight, then please start today, quit high-calorie snacks, quit smoking and drinking, no fried food, low oil and low salt, regular work and rest, and eat seriously on time and in quantity. I think I'm quite commendable in this point, eat regularly, do not smoke, do not drink, do not often eat snacks, unless special special want to eat, and my personal sweets are not very interested (like to eat spicy, no spicy, especially hot pot and so on), is the kind of people will not take the initiative to buy, unless my family bought I will eat. There is a little bad place is: I encounter their favorite food is easy to eat more, eat to hold out, in fact, this is very easy to put the stomach to hold out, resulting in an increase in the amount of food. Don't be like me, you must stop eating even the most delicious food, you can't be greedy. We all know that everyone has a basal metabolic rate. The so-called basal metabolic rate is the rate of energy metabolism when a person is awake and extremely quiet, without the influence of muscle activity, ambient temperature, food and mental stress, that is, to maintain the body's normal respiration, heartbeat, cellular activity and other basic functions of the calories required. Calculation: BMR ( male ) = 13.7 weight kg + 5 height cm - 6.8 age + 66 BMR ( female ) = 9.6 weight kg + 1.8 height cm - 4.7 age + 655 Then we have to make sure that the daily minimum intake, but also make sure that the calories consumed are greater than the caloric intake, so it is recommended that we can check the amount of calorie intake of each meal through some APP. Secondly, the calorie ratio of the three meals should also be reasonable. Here we introduce them separately according to whether or not exercise is scheduled on that day, i.e.: exercise day and non-exercise day. Exercise day - the ratio of breakfast, lunch and dinner is 3:4:3, non-exercise day - the ratio of breakfast, lunch and dinner is 4:4:2.Breakfast - a breakfast with a good proportion can provide us with escort throughout the day, improve our metabolic level, so the scientific method is carbohydrate, fat, protein should be intake, long-term do not eat breakfast is easy to make the metabolic level lower, and do not eat breakfast in the morning, easy to eat more at noon, but on the contrary, is not conducive to weight loss. Lunch - lunch to eat full, food can be diversified, as much as possible, the intake of different kinds of food, to do coarse and fine with meat and vegetables, more choice of some food rich in dietary fiber, but to light-based meal before you can drink some soup to make the stomach a little satiety, not to eat too much, chewing and swallowing slowly. Dinner - many people lose weight and do not eat dinner, this is not true, dinner is also very important. Dinner is mainly for the evening activities and sleep to provide energy, but not too much, eat too full easily affect sleep, it is recommended that the dinner is mainly vegetables and fruits, and then with some protein, seven points of satiety can be, six o'clock eating, and then don't eat anything else, night snacks are even more undesirable. For additional meals, it is easy to produce hunger during weight loss, this time you can add meals, but in moderation, you can choose some low-fat vegetables and fruits, milk, egg white, or a strong sense of satiety nuts are available, the morning meal can be added at 10:00 -----11:00, the afternoon meal can be added at 15:00 -----16:00, calories accounted for the whole day calorie intake of 10% --- 15% is the best. --- 15% is the best. Take myself as an example, I like to cook and eat by myself, I think cooking is a kind of fun, hahaha. Breakfast - my general collocation: 1. Milk (250ml) brewed four spoons of instant oats (in order to taste better, I will add about 10g of dried cranberries and about 10g of nuts) + boiled egg a; 2. A large cup of soybean milk, about 400ml (the first night will be soaked in advance, get up in the morning and directly with the soybean milk maker A large cup of soymilk, about 400ml (I will soak it in advance the first night and use the soymilk maker in the morning) + homemade toast sandwich (two slices of whole wheat bread + two slices of lettuce leaves + two slices of tomato + one slice of ham); 3. A large cup of soymilk, about 400ml + one stick of corn / one bun + one hard-boiled egg. Of course these are not fixed combinations, I will make adjustments according to the taste of the day. Lunch - lunch will have a lot of choices, and most people eat lunch in the company, so there are more selective, my lunch is usually eaten normally, that is, what should be eaten, but after I started to lose weight, I refused to pork, to fish, shrimp, chicken mainly. One rule: mix and match coarse and fine, try to eat several kinds of food, and just be eight minutes full. Dinner - my dinner is very simple, basically rarely open fire to cook, usually just eat a little fruit / green vegetables + eggs / fried oil-free chicken breast + yogurt, sometimes stewed some of their favorite soups to drink, such as: tomato, tofu and crucian carp soup, pear, silver fungus and red date soup, and so on. Extra Meal - Since I rarely eat snacks in my usual habit, extra meal for me is only eaten once or twice when I am very hungry, usually a cup of yogurt/a few nuts/a piece of fruit. I also have a good habit is from childhood like to drink water, plain water, oh, when I was a child to eat without a glass of water next to me is not eating, now basically every day water is not away from the body, a day can drink about four cups (500ml/glass), and I do not like to drink beverages, I feel that the more you drink the more thirsty you are. About what time to drink water, I am not fixed, except in the morning after waking up will be fixed to kill a large cup, the rest of the time anyway, just want to drink, see drink. If you are not accustomed to drinking plain water, then use lemonade (do not add sugar) or a variety of tea instead, the tea here does not include milk tea! About potluck - I won't say that I'll put off some potluck because of weight loss, because I think potluck is also a way to enjoy life and keep close to friends, so it's inevitable that I'll eat something greasy sometimes, and I won't intentionally control myself during potluck, I'll eat enough to be counted. However, the day after the dinner, I usually take a light fasting method to let my body empty a bit, the specific method is that the next day's three meals I will eat very little very light, for example: morning - milk cereal + eggs, noon - a 300g of Vegetable and fruit salad, evening - a fruit. The third day began to eat normally. Many friends who are determined to lose weight set their mind to not eat meat and only eat vegetables and fruits, thinking that as long as they don't consume fat, they can be very thin. For people who are losing weight, it is true that the intake of fat should be controlled, but if you have a single food, it is not good for the body. So it is recommended that when you choose meat, try to choose meat with low fat content and high protein content, such as: chicken breast, beef, rabbit, fish, shrimp, etc., these are good choices during weight loss, the practice try to steam, boiled, cold, stewed, never fried oh. Two. About exercise. There are many ways to exercise, is a gradual process, the need for perseverance to adhere to, do not have to envy those in the gym a variety of abusive equipment of the gods, to find the most important for themselves. I usually do not enter the gym, mainly because I think it is too expensive and unnecessary, and is to see more than a lot of people gave money, but then did not adhere to a variety of reasons, too wasteful not to mention the thought of losing weight in the future will feel that at that time did not adhere to it, or forget about it, it is more likely to give up. I am mainly at home and outdoor sports combination, at home with a variety of gymnastics (about three times a week,) to change, because we humans are a very strange creature, when you adhere to a long time after a form of exercise or intensity, the body receives no change in the stimulus will be adapted to down, it is easy to enter the plateau (about how to break the plateau, you can click on the link to see one of my previous public number article) : three tricks to teach you to quickly break the platform period), so often change the way of exercise, so that the body feels different external stimuli, can improve the efficiency of weight loss. My weekly exercise schedule: My outdoor sports is swimming (after graduating from college has been trying to learn to come, the results of this summer vacation to learn, shame) or running (two or three times a week, depending on the mood, don't want to go out or the weather is bad on the home sports ah), fast walking (physiological period to carry out), cycling (go out to be able to not take the car ride a bicycle), for the lack of sports foundation of the white people, the beginning of you need to A period of time to adapt, you can start from the relatively simple gymnastics, the following article will be introduced in detail Oh, are their own personal experience before writing, here is not too much to say, want to understand continue to look down. Exercise time you can start from half an hour slowly increase, until the body's physical ability to improve to a certain level, you can increase the amount of exercise, this time you can aerobic + anaerobic. Put a before the APP card running screenshot: PS : all exercise after the end of please remember to do a good stretch, do not be lazy, so long have insisted on down, a few minutes of stretching is nothing! The so-called aerobic exercise refers to low-intensity and rhythmic exercise with longer exercise time (about 30 minutes or more) and moderate or upper-middle intensity (60% to 80% of the maximum heart rate value). Common aerobic exercise are: jogging, walking, jumping rope, swimming, aerobics, cycling, etc.; and anaerobic exercise refers to the muscles in the "lack of oxygen" state of high-speed strenuous exercise. Anaerobic exercise is mostly high load intensity, instantaneous strong movement, so it is difficult to continue for a long time, and fatigue elimination time is slow. Common anaerobic exercises include: sprinting, planks, push-ups, squats and so on. For the order of exercise my suggestion is the first 20-30min of anaerobic exercise, and then 30-60min of aerobic exercise, because the first 20min of aerobic exercise is consumed by the body's glycogen, 30min after the start of the real burning of fat, anaerobic exercise can consume our body's myo-saccharides, when the cardio can omit the time of glycogen consumption, so that fat in a short period of time will begin to burn, to improve the efficiency of weight loss, and anaerobic exercise can improve our muscle content, muscle can improve the basic metabolic capacity of oh, so in disguise, can consume more calories; Secondly, if the first aerobic and then anaerobic, the body will feel overwhelmed, not easy to adhere to the completion of the. Below to introduce you to some of my usual jumping slimming exercises, according to their own experience to evaluate, the following these weight loss exercises I will be from the length, the degree of difficulty of the action, the amount of exercise, the effect of slimming, and applicable to the crowd of these aspects to be introduced. I. Zheng Doyan weight loss exercise series, recommended index: 3 stars. I believe that we are not unfamiliar with Zheng Da Sister's weight loss exercise, after all, she herself was also because of weight loss and red. Zheng big sister's drill has four sets. 1. Aerobic drill (also known as Little Red Riding Hood) Duration: 35min, action degree of difficulty: simple. Exercise: general intensity, for is just in touch with the weight loss, there is no sports foundation of the novice, after jumping a whole set of will feel slightly strenuous, accustomed to a period of time can be very smooth after jumping, I began to lose weight from this set of exercise to start, has been to the present occasionally jump, change the way of movement. Slimming effect: general, adhere to a period of time after the weight change is not big, but obviously feel the meat tight, especially waist and arm circumference change is obvious, remember to stretch after doing, because there will be a lot of squatting action, appropriate to let the knee rest, do not recommend jumping every day. Segment: Beginner 2. shaping exercise (small gray hat) Duration: 30min. Difficulty of action: simple, the amount of exercise: general, the intensity of the movement is slightly lower than the small red hat, jumped after a slight sense of pressure. Slimming effect: general, this set of exercises is mainly for the whole body shaping, each subsection will be targeted at a part of the strengthening exercise, tighten the muscles, so that the body line better look, suitable for weight is not big, want to shape friends, you can insist on jumping a set or two sets every day. Dumbbell exercise Duration: 35min. Difficulty: Simple. Exercise volume: slightly large. Zheng sister video dumbbell specifications is 0.7kg, I started with the same as her, but after insisting for a period of time, the feeling of no pressure, on the change of 1kg dumbbells, it is recommended that girls do not use too heavy dumbbells (easy to practice into the muscle arm). Slimming effect: thin arm effect is very good, can reduce bye-bye meat, beautify arm line, dumbbell drill is my personal favorite set of drills, each time before the movement will abuse a set before the start of aerobic exercise, this set of drills can be done every day, if the first contact with the girls feel that the arm will be sore after jumping, it is recommended to rest for two or three days and then carry out, gradual and orderly progress. Segment: Beginner 4. mat drill Duration: 35min. Difficulty of movement: simple. Exercise volume: general. Just started practicing girls may be difficult to do, but the movement is to insist on it, adhere to a period of time and so will feel very nice after adaptation. Slimming effect: mat manipulation is mainly for waist, abdomen and leg training, the effect is also bar, the space requirements are not big, pad a mat can open abuse, I personally like, often do. Segment: Beginner Introductory II. Moya Slim Dance series (there are two sets), Recommendation index: 3 stars. Duration: about one hour. Difficulty of movement: medium. For no dance foundation of the white is need time to learn, but not too difficult, easy to get started. Exercise volume: slightly large. Slimming effect: Malaya series is the dance into which the combination of Latin, cha-cha-cha, rumba, is a series of dances for the whole body fat loss, slimming effect is also more obvious, but because of the strong sense of rhythm, jumping up and down will not feel very boring, to maintain a happy mood to jump will experience the joy of the dance rhythm, will not be on the knee joints of the damage caused by God and can be completed every day to insist on a set. Segment: primary three.Pump it up series (***9 sets), recommended index: 4 stars. Duration: each set is about 70min. Movement difficulty: simple. Exercise volume: larger. You may need some time to get used to it and progress step by step to complete a whole set of movements. Slimming effect: this series of weight loss exercise is also popular for many years, is for the whole body fat loss of a series of aerobic slimming exercise, action simple but strong, but I have to say that the effect is very good, every time after jumping to ensure that you are sweating, I jumped more than the 04 version (the other versions have not jumped), the rhythm of the stronger, the middle of the dance will also be some cha-cha collection, want to reduce the fat of the friends can really go! I'd like to try the 04 version (I haven't danced the other versions). The first is to make the most of it. Supermodel 25 weight loss exercise series (***3 sets), recommended index: 4 stars. Duration: 25min. Difficulty of movement: simple. Exercise volume: larger. Slimming effect: this set of gymnastics should be familiar, action amplitude, according to the principle of high-intensity interval training, adjusted the intensity and amplitude of the action, to avoid the formation of large muscle blocks, the intensity of the movement is slightly larger, adhere to the completion of the problem, jumped sound, fat loss and shaping effect is relatively good. Segment: Intermediate V. Abdominal ripper, recommended index: 4 stars. Duration: 16min. Difficulty of movement: general. Exercise volume: large, need a certain sports foundation, otherwise it is difficult to adhere to complete. Slimming effect: this set of abdominal training exercises to do to ensure that you will feel very sensational, but also feel very abusive, hahahaha, personal experience Oh, need to adhere to a period of time to adapt to the intensity. This is a set of anaerobic exercise drills, requires little space, at home you can exercise at any time, the time is not long, suitable for people who do not have time, mainly for the waist, abdomen and lower limbs of the training. Suitable for before doing aerobic exercise, the effect will be better. Segment: intermediate VI. Combat gymnastics, recommended index: 5 stars. Duration: 30min. Difficulty of movement: simple. Exercise volume: large. Slimming effect: Combat Exercise, a kind of aerobic exercise, is another innovation of Aerobics, which combines the basic movements of boxing, Muay Thai, Taekwondo, Shotokan and Tai Chi. Stronger sense of rhythm, faster action frequency, instant explosive force, limb stretching amplitude, the amount of exercise than the traditional aerobics, especially suitable for fat accumulation of young people, can be said to be the full effect of the "slimming" movement. I personally test, after jumping arm muscles will be sore, girls should pay more attention to stretching relaxation Oh. Segment: intermediate seven HIIT high-intensity interval movement, recommended index: 5 stars. Duration: plus stretching a full set of 33min. Difficulty of action: simple. Exercise volume: larger. Slimming effect: HIIT high-intensity interval exercise is mixed with low-intensity exercise in high-intensity exercise or a little rest, is a combination of aerobic and anaerobic exercise, but also in recent years the more popular way of exercise, fat-burning effect than the traditional aerobic exercise a lot more, but also can be very good to protect the muscle does not lose, in the 24H after the exercise can continue to burn fat, is to increase muscle and fat loss of the choice. The choice. But you need to have a sports foundation, otherwise you may feel that you can't stick to it at the beginning. Segment: intermediate. Eight. Swan arm, recommended index: 5 stars. Duration: 15min. Movement difficulty: simple. Exercise volume: low. Introduction: This is not a set of weight loss exercises, but only for the upper limbs and back training, can reduce bye-bye meat, tighten the arm and back muscles, beautify the line, although the action is extremely simple, but want to complete without rest is still very difficult. In fact, the reason why I highly recommend, first of all, this set of actions is very short, only 15min, you can use the fragmented time to complete; secondly, the action is very simple ah, only need to stand in place can be trained; thirdly, after their own personal experience, the effect is really great, adhere to a week will feel a significant change, the collarbone is more prominent, the neck will become a little longer, the upper body will become upright, posture is more beautiful, the effect of thin arms is also visible Oh, girls do not want this effect? Hahaha! A lot of friends have favorable comments, every day to complete a set of adherence can be. Segment: primary. In addition, the general movement of time I recommend scheduling at 15:00-20:00 best, too late to affect sleep, 1-2 hours after the meal to exercise, exercise after 1 hour and then start eating, the end of the movement do not immediately rush to drink water, to drink slowly in small mouths, do not drink functional drinks to mineral water is good, can replenish water and loss of minerals, can not drink water, can not drink water. It can replenish water and lost minerals. I usually start exercise at 7 p.m., each end of the exercise is almost 8:20 or so, and then rest a bit, and so the body relaxes, and then take a shower almost can go to bed. Also, weight is not the only measure of the success of weight loss, circumference, body fat rate is also a very important criterion, around many friends exercise for a period of time feel that the weight does not fall, it is discouraged, think the exercise is wasted, but I told her that although the weight did not fall, but the body shape has obvious changes, this is because the fat are converted into muscle, you have to know, the same quality of You know, the same mass of fat and muscle, the volume ratio is 3:1 it, body fat rate has dropped, this is something to celebrate. So do not feel that exercise for a period of time did not see the effect on giving up, must adhere to, weight loss is a gradual process, hard work will eventually be rewarded, while still young, time is still good, let yourself become better! Only some of their own small experience dedicated to you, I hope to be able to help you. If you have any questions, please feel free to contact us.