My initial weight is 130 pounds, now has been reduced to 96 pounds, the goal is 90 pounds. It took more than half a year to lose 34 pounds, compared to the large base weight loss is not fast, but you should know that the most difficult to lose weight is not a large base, but 100 pounds to 130 pounds of small base weight. Because it's not too fat, you can lose it or not, it's hard to succeed without a strong determination to lose weight! First look at my 130 pounds and 96 pounds of comparison photo
30 pounds of meat is so gone, so how do I reduce it?
I am through the adjustment of the diet structure, a reasonable combination of three meals, every day regular quantitative do their own weight loss meals, to put it bluntly is to eat thin! I eat according to their basal metabolism value, eat enough of their basal metabolism, no diet and no exercise. Basal metabolism can be measured with a body fat scale, and generally our women's basal metabolism is between 1100 kcal and 1400 kcal. So what exactly do you eat and how do you eat it?
First, the staple food category, I mainly choose grains, such as grains of rice, buckwheat noodles, whole wheat buns, sweet potatoes, corn, etc., this is generally put into the lunch to eat, each time to eat about 80 to 100 grams or so.
Second, is meat, I basically do not eat pork, generally eat beef, chicken breast, fish and shrimp meat, are high in protein and low-calorie, very suitable for our weight loss crowd to eat. Lean pork can also eat, but the meat do not eat, calories are too high!
Third, the control of cooking oil, I eat oil a day will not be more than 15 grams, because the calories of oil is very high, so to control the intake of oil.
Fourth, like vegetables, you can eat more, of course, in addition to the starchy vegetables like potatoes or to control the amount. Fruit class, but also to calculate the calorie, some fruits low calorie, there is indeed very high, not all fruits are suitable for weight loss.
Finally, to put it bluntly, weight loss is a change in eating habits, generally have good eating habits of people are not obese people, we want to be healthy thin slowly thin! To share with you some of my own diet meals, if you think you can, you can pay attention to me, private message me, I will do their own diet meal reference recipes to send you, we lose weight together! Through six months of time to reduce down, and will not rebound at all, this is a healthy way to lose weight, do not have to take drugs, do not have to spend money to go to the weight loss store to do massage, their own home can be done, the following to share my tricks.
First of all, eat a fried egg for breakfast, drink a bowl of porridge, any porridge, cereal porridge, red bean porridge, pumpkin porridge, groundnut porridge, rice porridge, millet porridge a variety of porridges can be eaten for lunch, only eat a bowl of rice or the amount of a steamed bread, vegetables and meat eat casually, eat to eat to the eighth full on the line, the meal is also allowed to eat a kind of fruit, so that you will feel able to eat, but also will not be hungry, this amount of rice will be propped up until the afternoon are not hungry, the evening will only drink a cup of wine, but also a lot of food. The afternoon will not be hungry, the evening only a bowl of porridge, the same type of porridge in the morning, if you are a little hungry, you can add another kind of fruit, no matter what the fruit, can only eat one, such as apples, pears, peaches, oranges, apricots, melons, are one, grapes can eat a bunch of dragon fruits can eat half of a page of watermelon can be eaten.
As long as you keep this diet, time is long you will find yourself not to suffer, do not need to diet more do not need to take medicine you can slowly become very slim.
Like the owner of a month to lose 30 pounds, I think that the way to lose weight is not healthy, regardless of fat and thin, or health is the most important, I hope that my advice can help you, so that you can be healthy to lose weight and slim up.
As a successful weight loss of 40 pounds and has been successfully maintained for two years so far I am very happy to answer the question.
A month from 130 pounds to 100 pounds, means that you need to lose a pound a day, and according to the study said, in order to ensure the premise of health, the rate of weight loss per week is about 2-4 pounds in the range.
So the question, if you want to maintain a healthy rate, is basically impossible.
And losing weight is not just a matter of adding and subtracting, you eat a pound less food a day, you will not lose a pound of weight, but also to consider the body's self-regulation of a platform period.
But the subject should not be discouraged by the reality, your meat is a day by day growth, is your bite by bite to eat, so, weight loss is only a day by day reduction, one or two one or two fall.
So how do you lose weight without dieting or taking medication?
1, reasonable adjustment of the diet structureIt is said that the purpose of weight loss is to control the mouth open legs, but there is also said to be seven points to eat three points to practice, so, to lose weight, the key key is still in the dietary control, if you do not control the diet, exercise more than the weight loss effect can not be achieved.
Dietary recommendations are high-quality protein + carbohydrate + multivitamin ratios, protein recommended beef, fish, chicken breast and other protein content and lower fat content of meat; roughage recommended sweet potatoes, oats, brown rice and so on rich in dietary fiber sense of satiety, but the glycemic index of the lower staples; vitamin supplements include fruits and vegetables, fruits, as far as possible! Choose low sugar apples, kiwi, dragon fruit and so on.
2, reasonable exercise methodsMany people have a doubt, is why they insisted on running for a month, the weight is not reduced? That's because simply repetitive this low-intensity training, using very few muscles, after a long time of repetitive training, your body will feel the rest of the muscles are burdensome, will sacrifice other muscles to adapt to your running repair.
So simple low-intensity cardio is not particularly effective for fat loss. Weight loss recommended high-intensity low-intensity cycle combination of high intensity, high intensity close to your limit, low-intensity cycle rest, you can quickly burn the fat inside the cell to achieve the effect of fat loss.
The above is for the subject to share a reasonable way to lose weight, if the diet does not know how to match, but also can be below the comments or private message me, can be for weight loss partners to share weight loss recipes.
Weight loss should also be healthy to reduce, not hungry to reduce! The first thing you need to do is to get your hands on some of the most popular products in the world!
To lose weight without dieting or taking medication, the best way is to strengthen the movement, through physical exercise to promote the consumption of calories and energy to achieve the purpose of weight loss and weight reduction. People absorb energy and calories through food intake, which promotes fat production and weight gain. To lose weight, we need to minimize these fats in order to achieve the purpose of weight loss.
To this end, the following recommendations are made:
First, according to the content of health kinesiology, aerobic exercise is the most important form of fat reduction and weight loss.And the easiest daily aerobic exercise includes walking, running, cycling, swimming, hiking, ball games, square dancing, aerobics, tai chi and so on. Specifically what kind of exercise to take, should be based on their own sports hobby, sports habits and living environment comprehensive consideration before making a decision.
Secondly, on the basis of aerobic exercise, appropriate strength training can effectively increase muscle shape.The main forms of strength training include sit-ups, flat support, push-ups, pull-ups, arm support, bobby jumps, dumbbell barbells and so on, which can promote weight loss while aerobically shaping and molding the body to maintain a perfect figure.
Thirdly, while exercising, you should also pay attention to diet control.Dietary control is not to say that the violation of the requirements of the subject does not diet, but reasonable control, scientific collocation. First, pay attention to the amount of food intake, do not eat too much too full, the second is to pay attention to reasonable collocation, pay attention to more light food, crude fiber, less oil, less salt, less meat, in order to reduce the generation of fat.
Another thing to note is that exercise to lose weight is a long-term process, must pay attention to perseverance, long-term persistence, do not give up halfway, give up.
I am through eight years of jogging, walking training to achieve the purpose of weight loss and control of chronic diseases, this article is also a summary of personal experience, I hope to be able to give you some reference.
A balanced diet plus exercise
Eggs in the morning, soy milk and corn
Lean meat in the palm of your hand at lunchtime, vegetables, hot
Apples and milk in the evening
Observe the bowel movement is not 1-2 times a day, no bowel movement does not lose weight
Drink 2,000-3,000 milliliters of water a day
Exercise for 45 minutes a day
A month, 30 minutes of jogging, walking training. p>
A month 30 pounds went down
Every day only eat boiled vegetables in the morning you can eat two boiled eggs. I lost 25 pounds a month without any drugs. I'm not sure if you're going to be able to do that, but I'm sure you'll be able to!
To reduce from 130 pounds to 100 pounds in one month, no diet and no drugs, that only amputation can ensure that it can be done, liposuction can not be done (130 pounds of people generally do not have 30 pounds of subcutaneous fat for you to suck).
I don't know why you desperately need to lose 30 pounds in a month, and your weight base is not large enough for healthy weight loss.
But I have a method here, as close as possible to your weight loss of 30 pounds a month, not counting diet and do not take drugs, will eat a little bit of pain, as long as you can adhere to, a month of the maximum weight loss of 20 pounds or so, you can achieve the kind of look like 100 pounds of feeling. The prerequisite is that you have a healthy body, joints are not injured, especially the knee is not injured, to have a certain sports foundation. （The first thing you need to do is to get your hands on some of the most popular products and services in the world, and you'll be able to do that in a very short time. The diet is "5+2 light fasting" (recipes below), and the exercise is in the non-light fasting 5 days of training, 1.5 hours to 2 hours of exercise a day.
I. DietWednesdays and Saturdays for light fasting (you can choose according to their own non-consecutive 2 days a week)
1, non-light fasting day recipes:
Breakfast: a bowl of red beans and barley congee (150g)/random coarse grains (100g) / a corn / oatmeal porridge (100g) + / two boiled eggs + a cup of milk (200ml) / a cup of soymilk (200ml)
Lunch: rice (100g) / black rice (100g) / random roughage (150g) / + beef (100g) / chicken breast (100g) + random vegetables (150g)
Dinner: boiled kippered shrimp (150g) / two boiled eggs / beef (50g) /Chicken Breast (50g)/+Random Vegetables (150g)
2. Light Fasting Day Recipes:
Breakfast: one cup of unsweetened coffee + one poached egg
Lunch: 50g of roughage + Beef (100g)/Chicken Breast (100g)+Random Vegetables (150g)
Dinner: two boiled eggs + a cucumber
II. Exercise1. Exercise on non-light fasting days:
Strength training for about 30-45 minutes, with about 1 minute of rest between sets (prepare a yoga mat, a bunch of dumbbells and an elastic band); followed by 30-45 minutes of cardio.
Monday: self-weighted squats 5 sets * 20, lunge 2 sides of each 5 sets * 15, curls touching the knee 5 sets * 20;
Tuesday: knee push-ups 5 sets * 10, elastic band chest expansion 5 sets * 20, prone side leg lifts each side 15 * 5 sets;
Thursday: dumbbell rowing 5 sets * 15, dumbbell bicep curls 5 sets * 15, supine up Down Swing Legs 5 sets * 20 seconds;
Friday: Dumbbell Shoulder Push 5 sets * 15, Dumbbell Front Plank 5 sets * 15, Dumbbell Side Plank 5 sets * 15;
Sunday: Static Squat against the wall 5 sets * 30 seconds, Plank Support 5 sets * 30 seconds, Deadlift Bike 5 sets * 20 seconds.
Remember to stretch after strength training.
Aerobic exercise can choose: brisk walking, jogging, jumping rope, cycling, elliptical machine, swimming, boxing, aerobics, aerobic intervals and so on.
2, light fasting day exercise:
Light fasting day to walk, you can walk slowly 20-30 minutes, the speed does not have to be too fast.
Summary: If the subject urgently need to reduce from 130 to 100 pounds, you can use my method above, seriously implement the most can lose 20 pounds or so, looks like it can achieve the visual effect of 100 pounds, but this month will be very hard, a month after the original diet can not be resumed right away, to slowly recover.
You this month weight drop 30 pounds is a little fast. I think it's better to look at the body type, look thin on the line, why care about the weight. The most important thing to remember is that you should be able to get the best out of your life, and you should be able to get the best out of your life. You must be able to healthy thin down
Difficult to lose 30 pounds a month I lost weight for a month, only lost 15 pounds and rarely eat at night, hungry to run and drink a little peak water every night ran 40 minutes to 1 hour back to stretch a breakfast a banana and an egg lunch do not intentionally avoid what to eat, but remember to 7 points of satiety all the big truth!