This is Xia Meng's 12th original article, which continues to be shared
A spiritual companion who understands your fat loss mood
Will you set yourself a goal for weight loss? Have all the goals been set? Many people lose weight at the beginning, and they have to lose 20 pounds a month at every turn, and often end up without illness.
A truly realistic and sustainable weight loss goal should be to lose about 10% of your baseline body weight, up to a maximum of 15%.
The so-called baseline weight is that you have last maintained a weight of 6 months, for example, your weight in the past 6 months has basically been maintained at 120 pounds, losing 10%-15% of 120 pounds, that is, 12-18 pounds, which can be maintained for a long time.
Losing more than 15% of your weight is very high, you may not be able to stick to it, and there is a high probability that it will rebound, so for most people 10% is a more realistic goal.
When you lose more than 15% of your baseline weight in a short period of time, your body will change your weight through various physiological mechanisms, so the body begins to reduce metabolism, reduce the energy supply of major organs, reduce unnecessary limb activity, and increase the absorption rate of food, so that the weight returns to the baseline weight.
Your baseline weight is also not static, if your baseline weight is changed and maintained for more than 1 year, the new weight will become your baseline weight, such as your baseline weight of 100 when you are 18 years old.
But when your metabolism is deteriorating, coupled with unhealthy lifestyle habits, you may grow to 120 at baseline at age 30 and stay at that number for a long time.
Then 120 becomes your new baseline weight, and your body will do its best to maintain a weight of 120, which is why many people are older and have more difficulty losing weight
An important reason why many people can't insist on losing weight is that the expectations are too high, we often say that the greater the expectations, the greater the disappointment, and you hold a goal that is impossible to achieve at all.
For example, if you feel that you can lose 20 pounds in a month, at this time you try to restrain your diet, insist on exercising, weigh yourself again and again, but find that a month has passed, only lost two or three pounds, naturally you will be very discouraged, chagrin, self-blame, disappointment.
These negative emotions will come up, pay so much but do not see the desired effect, it is easy to give up on themselves, weight loss once again ended in failure
Want to lose too much weight and long-term maintenance is necessary to pay a certain price, such as many female celebrities, in order to maintain the figure of the perennial to insist on eating only a little, no matter what people around them eat, must be restrained, no matter how late and tired they work every day, they must insist on exercising for 1 hour and then sleep.
How many people can stick to such a harsh life for a long time? We are all ordinary people, why should we excessively consume our willpower and make our lives tense every day?
We want to lose weight, we all want to live a happier life, so I suggest that you try to lose 10% of your baseline weight first, and when you reach your goal, then re-evaluate your situation, maybe then you will be very satisfied, and do not want to pay too much to lose the extra 5%.
Next, please calculate your sustainable weight loss range according to your baseline weight, re-determine your weight loss goals, when you are aware that you want to pursue unrealistic weight loss goals, then look at what I said today, will help you better adhere to weight loss, pay attention to Summer Dream, and take you to meet a better self through weight loss.
I am Xia Meng, a psychological instructor with temperature for fat loss
Teach you to take care of your heart, change your thinking, and thus change your behavior
Master the psychological method of lifelong weight management, and end the loss of weight and gain
Original vision: to truly help people's physical and mental health, through fat loss to open a new life