Weight Loss (My Weight Loss Experience)

One. Analyze the causes of obesity Dietary aspects: Breakfast likes to eat fritters, fried cakes, tamales, cake cream and other high-fat and high-calorie foods. Eat too much for lunch, too greasy, and get a big sleep after eating. Make up for the lack of lunch, eat a hearty dinner, eat more in the evening, eat a lot, eat barbecue beer at midnight, etc. I usually like to drink drinks, beer, cola, sprite, juice, milk tea and so on. I usually like to eat desserts, pots, cold drinks, chocolate, melon seeds, nuts, pickled foods, instant noodles, etc. There is no habit of eating breakfast, there is no time to eat breakfast, breakfast is not guaranteed to be eaten every day. Habits: Dislike of movement, not insisting on a sport or exercise that suits you. He likes to sleep and often spends his days sleeping on weekends and holidays. Work overtime until late at night, play on your phone before going to bed, or chase drama until late at night. Mentally negative, without a positive attitude. Foods that are easy to cause obesity and unhealth must first be quit, and changing bad diet and living habits is the beginning of weight loss. Human beings have evolved a "good gene" to promote excess energy into fat to survive famine, China has solved the problem of hunger and satiety in 30 years, but this "good gene" will not change in the short term, and the total calories consumed every day for a long time are greater than the calories consumed every day, which will accumulate fat, which is the root cause of obesity. The abdomen is most prone to accumulate fat, so big-bellied men abound. Two. Establish a correct concept of weight loss and a firm will to lose weight 1.Obesity does not mean wealth, obesity does not represent robustness, obesity does not represent success, obesity does not be proud, obesity do not blindly self-confidence; to be ashamed of obesity, does not affect the appearance of the city, does not affect the public perception, does not emit greasy smell in public places, oral odor, and do not let the wife who sleeps in a bed with herself endure the smell of fat every day, and be ashamed and courageous. 2. With the increase of age, people's metabolic function declines, easy to lead to obesity, do not think that obesity is the trend of age growth, comfort yourself, do not define yourself as a middle-aged greasy uncle and self-abandonment, still indulge. 3. Obesity endangers health, needless to say, when threatened by life, anything can be insisted on, weight loss should be done in the spirit of survival mentality, at least to improve the quality of life mentality. 4. Take weight loss as a science, a new field to learn and practice; theoretical and systematic research, cultivate interest. Don't think that weight loss is to eat less and exercise more, weight loss is not to just inquire about a method to do it, to pay attention to science and health. 5. It is necessary to make a comprehensive understanding and organic combination of the calories and hazards of common foods, the efficacy and role of food, the methods and functions of exercise and exercise, the metabolic function of the human body, the distribution of human muscle groups, the principle and method of muscle gain and fat loss. 6. Weight loss should not only pay attention to the loss of weight, but also pay attention to the control of body fat rate, it is recommended that weight reduction is the standard weight corresponding to their height, and the body fat rate is controlled at 13 to 15%. This effect is to dress thin, undress with flesh, muscle organization begins to appear, abdominal muscles are slightly slight, and it is also a state of health and beauty. Three. Human metabolic function and muscle gain and fat loss principle 1.Human metabolism is based on metabolism, behavioral metabolism, thermal effect metabolism, basic metabolism refers to the minimum calories consumed to maintain life characteristics, that is, the calories consumed to maintain breathing, heartbeat, blood circulation and other life characteristics, accounting for about 60 to 70% of the total daily calorie consumption. Behavioral metabolism is the calories consumed by human exercise, that is, the calories consumed by running, walking, swimming and other sports, and the thermal effect metabolism is the calories consumed by people to digest food. Increasing basal metabolic rate and strengthening behavioral metabolism are key to weight loss. The body's muscle content and quality are high, the basal metabolic rate is high, so during weight loss, you should avoid muscle loss and pay attention to the improvement of muscle content and quality, which can be achieved by doing anaerobic exercise and consuming a certain amount of high-quality protein. With an increase in basal metabolic rate, it will be easier to lose weight. 2. After anaerobic exercise, that is, strength training, the muscles will produce subtle damage after being stretched over the load, and the damaged cells will produce an inflammatory factor called cytokines, which activates the immune system and repairs the damage, the muscles can grow, the greater the damage to the muscle tissue, the more self-repair. The cycle of injury → repair→ growth makes muscles stronger and tougher to cope with tougher challenges. Because of the activities in life, the body has become accustomed to adaptation, the degree of damage to the muscles tends to zero, can not produce enough pressure, the muscles will not have new growth. If the muscles are not continuously subjected to resistance, not only will they not grow stronger, but they will shrink and become smaller, that is, muscle atrophy. The intake of protein in the diet can maintain the quality of muscle, provide the composition unit to the newborn muscle tissue in the form of amino acids, and enough protein can help the body enter a state of repair and growth. And most importantly, the process of muscle growth is mainly carried out during rest, especially at night sleep time, proper rest, is also an important part of muscle growth. If you increase your calorie intake appropriately, if you gain muscle, you should eat 10 to 20% more than before. Each kilogram of body weight should be ingested 1.5 to 2 grams of protein per day. Drink more water, 70% of the muscles are water, you should consume 1.5 to 2 liters of water per day, the muscle system is: eat + practice + sleep, so that it is the best condition to create muscle growth. 3. Aerobic exercise refers to large-weight, low-intensity muscle training, common aerobic exercises are: walking, jogging, brisk walking, skating, long-distance swimming, cycling, tai chi, fitness dance, skipping rope, doing rhythmics, ball sports such as basketball, football, etc. Aerobic exercise is characterized by low intensity, rhythm, and long duration without interruption. Oxygen can fully burn the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, avoid osteoporosis, regulate psychological and mental state, is the key exercise mode of fitness. Under the condition of oxygen abundance, myosulogen or fat is completely oxidized and decomposed, and eventually carbon dioxide and water are generated, and long-term exercise needs to rely on fat metabolism to provide energy, so aerobic exercise is an effective way to consume fat to achieve weight loss. The average person jogging a minute consumes about 15 kcal of calories, while 100 grams of fat is 800 kcal. If you jog for 30 minutes a day, you can lose one kilogram in 17 days without changing your diet. 4. Sugar, fat, protein mutual transformation relationship, too much sugar will be converted into fat, fat will also be converted into sugar; protein can be decomposed into sugar, fat, but sugar and fat can not be converted into protein. Fourth, weight loss diet control and principle 1.Breakfast must be eaten, people after a night of sleep, the body metabolism is at a low level, by eating breakfast to the body to accelerate the metabolism of the signal, the human body at a higher metabolic level in order to better consume calories, as in the sleep standby state of the engine, let the engine run at high speed, in order to better provide power, while breakfast provides the necessary energy and protein, in order to ensure a good working state. 2. Chew slowly when eating, avoid gobbling, people consume calories in the process of eating, so eat longer, consume more calories, and wolves spitting tiger swallow is not easy to make people feel full, easy to cause excessive food intake. 3. Avoid the intake of high-calorie and high-fat foods, choose some low-calorie and low-sugar foods that are easy to produce a sense of satiety, and strictly control the total calorie intake every day. Fried foods, instant noodles, cake cream, pickled foods, melon seeds and other high-calorie and high-fat foods should be kept away from and not eaten, they have no nutritional value except for providing high calories. For example, eating melon seeds is equivalent to eating oil, which is extremely detrimental to weight loss. But a small amount of pumpkin seeds can be selected, which is good for health. 4. Choose some slow sugar foods instead of or partially replace noodles and rice with fast sugar staples. Common millet, corn, buckwheat and other coarse grains, potatoes, pumpkin are some very nutritious slow sugar foods. The intake of noodles and rice will cause blood sugar to rise sharply, stimulating the islets to secrete a large amount of insulin, and insulin will accelerate the conversion of sugar into fat. Avoiding white porridge for breakfast will make it easier for blood sugar to rise. Coarse grains, potatoes, pumpkins also mainly contain starch, but it is not easy to cause a sharp rise in blood sugar, and is rich in a variety of vitamins, antioxidant substances, calories are generally only one-third of noodles, rice, can increase satiety, avoid excessive calorie intake. 5. Try not to eat high-sugar fruits, such as mangoes, lychees, jackfruit, etc., it is also easy to cause too many calories, choose low-sugar, vitamin-rich fruits. Choose some common affordable and nutritious vegetables and low-sugar fruits, vegetables such as onions, fungus, shiitake mushrooms, lettuce, tomatoes, winter melon, cucumbers, eggplant, broccoli, spinach, etc., low-sugar fruits can choose apples, kiwis, strawberries, cherries, mulberries, peaches, etc. High sweetness does not mean high sugar fruit. For example, the content of lychee fructose is very high, eating too much at one time, digesting fructose will sharply reduce the glucose in the blood, which is easy to cause sudden hypoglycemia. 6. Darker fruits, vegetables, potatoes are rich in anthocyanins, anthocyanins are an antioxidant, can eliminate excess free radicals in the human body, so there is anti-aging, anti-cancer effect, recommended long-term consumption, anthocyanin-rich foods such as dragon fruit, purple potatoes, eggplant, mulberry, purple cabbage and so on. Dragon fruit is also rich in albumin, which absorbs heavy metals from the body and helps detoxify the body. 7. The amount of food to start slimming must be small, and the total daily intake of calories is less than the calories consumed in order to lose weight. Eat well for breakfast, half full for lunch, eat less or not eat dinner according to exercise, and avoid eating and drinking after exercise. Drinking more water every day and breaking down fat requires a lot of water. 8. Choose foods that help to lose weight, such as propanolic acid contained in winter melon, which can prevent the conversion and absorption of fat in the body and prevent sugars from turning into fat accumulation; kelp is rich in dietary fiber, which can promote intestinal peristalsis, accelerate food through the intestine, and reduce the absorption of fat in the intestine; apples contain a lot of pectin components, which can wrap fat molecules, reduce lipid contact with intestinal mucosa, and accelerate fat excretion; catechins in green tea can activate lipid breakdown enzymes. Prevent fat accumulation and accelerate fat consumption; capsaicin contained in peppers can inhibit the absorption of lipid components, promote human metabolism, and accelerate lipid decomposition. 9. Pay attention to the reasonable combination of food, or enhance nutrition, or avoid toxic side effects, such as fungus with onion, purple potato with egg will promote the two of more comprehensive nutrition; cucumbers can not be eaten with foods rich in vitamin C, cucumbers contain a vitamin C decomposition enzyme, will destroy vitamin C in other vegetables; kelp and onions eat together easy to stone, and so on. On the basis of dietary control, it is also necessary to choose an easy to adhere to aerobic exercise and anaerobic exercise, exercise is necessary for weight loss. 1. Just start to lose weight, due to high weight, it is not recommended to walk or jogging distance too long, will cause knee wear, joint wear damage is irreversible, it is recommended to choose to walk 10,000 ~ 12,000 steps a day; or swimming, does not hurt the joints, and is conducive to the improvement of cardiopulmonary function, tightening the skin. 2. The key to warming up and stretching before exercise is to make the cooled body active, improve the flexibility of each joint, and relax the muscles. If you don't warm up and do heavy weight, high-intensity training as soon as you come up, there will be a risk of muscle strain during exercise. After a warm-up, the likelihood of muscle strain can be greatly reduced. Because the warm-up activity increases the temperature of the muscles, the viscosity of the muscles is reduced, just like the axle is coated with lubricating oil, the length of the muscle break is significantly increased at this time, that is, the muscles are less likely to break during the process of motor elongation. Also note that never warm up with stretching exercises before training, which may not only reduce the probability of injury, but also weaken athletic ability. 3. Usually the daily exercise time does not exceed 90 minutes, which can be 45 minutes without oxygen, 45 minutes aerobic, or 60 minutes without oxygen and 30 minutes of aerobic. First anaerobic after aerobic, anaerobic can strengthen muscle mass and content, to achieve the purpose of muscle gain, anaerobic exercise mainly relies on glycogen in the muscle to provide energy, anaerobic exercise can exhaust the glycogen in the muscle, and then do aerobic exercise, only the fat is decomposed, half the effort. 4. In the 15 to 30 minutes after exercise to ensure the intake of protein and carbs that can be quickly absorbed, protein can immediately repair the damaged muscle fibers during exercise, carbs can be replenished glycogen immediately stop the process of decomposing muscles in the body, but carbs can not be excessive. 5. Aerobic exercise tricks more, if you have been choosing to run, the body function has adapted, will make weight loss difficult, so choose running, swimming, cycling, playing ball and other aerobic exercise alternate. 6. At the beginning of strength training, avoid heavy weight, so as not to harm the body, should be gradual. 7. If you want to lose weight, it is best to choose a gym, ask a personal trainer, and train scientifically and systematically. Practice back and forth on a few actions to do non-stop, do not standardize, easy to produce boring and tedious feelings, not easy to stick to. Exercise and weight loss can be left to a personal trainer to take care of. The fitness moves learned will last a lifetime. Sixth, personal weight loss process I just started to lose weight, can you lose weight successfully in the heart also has no bottom, with a try to see the mentality, and there is no scientific and comprehensive understanding of weight loss, but I think we should adhere to the principle of eating less and exercising more, after a long period of exploration and work changes also make some adjustments, the weight loss process has probably gone through four stages, every few days will be weighed on the scale of the big pharmacy, the weight has dropped by 8 pounds in the first week, very happy, since then give me the confidence and motivation to continue to lose weight. The starting point weighs 160 pounds, and the goal set for yourself is to control the weight within 130 pounds, but the actual weight is reduced to 118 pounds. Stage 1 (mid-January to early February 2018): 1. For breakfast, change from eating three buns or two fritters to eating one bun, and the buns only choose cabbage, leeks, and green vegetables and mushroom filling. 2. Lunch is eaten in the canteen, only five bites of rice are eaten, no meat dishes are eaten, vegetables are eaten exclusively, and a little fish and one or two slices of beef are eaten. After eating, the feeling of basic and no food is reached, and the state of not being hungry is reached. 3. Resolutely do not eat dinner, or eat a cucumber. 4. Do not eat anything at other times, do not participate in any dinner activities, even if you participate, you will selectively only eat a little vegetables, drink a lot of water, guarantee 3L water every day, dry hawthorn slices soaked in water to drink. 5. Change from riding Mobike to walking to work, change from taking a shuttle bus to walking after work, and ensure that you walk more than 10,000 steps a day. 6. In the later stage of the first stage, it was changed to swimming, about half a month, almost every day, swimming for 40 minutes each time. 7. Change the habit of playing mobile phone every night after 12 o'clock and insist on going to bed before 11 o'clock. The weight of the first stage will be about 145 pounds. The second stage (early February to the end of February 2018, during the Chinese New Year): around 1.9 o'clock breakfast at home drink half a small bowl of polenta or millet porridge, get two more stir-fried vegetarian dishes, put two or three drops of oil when frying, a little salt, and the rest. A white water egg, eat only egg white. Vegetables are often onions, fungus, broccoli, cabbage, celery. 2. At home around 2 p.m., I will get two more stir-fried vegetarian dishes and eat them with a small steamed bun. 3. Eat a cucumber or tomato in the evening. 4. Eat one apple in the morning during the day and two cloves of grapefruit in the afternoon. 5. Relatives who go to the New Year also only eat a little vegetable, a little beef, and the staple food is not eaten. 6. Continue to walk about 15,000 steps a day, and also climb the mountain two or three times. The second stage spent most of each day in a state of micro-starvation, reducing weight to 128 pounds and a body fat rate of 19%. Stage 3 (early March to mid-May 2018) 1. In the third stage, eat half a bowl of polenta or millet porridge for breakfast, with a cold dish, cold dish with onion, purple cabbage, white radish, lettuce, spinach, and then eat an egg white. The third stage of the late breakfast is eaten by steaming purple potatoes and corn, and boiling eggs. 2. In the third stage, in the early stage of lunch, eat boiled vegetables, let people boil with water, generally choose pumpkin, kelp, spinach, celery, a slice of beef, shiitake mushrooms, broccoli. After cooking, add a little salt and vinegar, garlic, and eat three large mouthfuls of rice. In the middle of the third stage, lunch eats stir-fried vegetables, beats four dishes, often eats broccoli, cabbage, mushrooms, celery, etc., and the amount of rice is five or six bites. In the third stage, eat a cold dish for a steamed bun. 3. Dinner with a cucumber or a bun and go to the gym. 4. Don't take a nap after lunch, basically go shopping and supermarkets. 5. Eat an apple every morning, a kiwi fruit, tomatoes in the afternoon, and if there is seasonal fruit, eat some cherries, strawberries, mulberries, etc. 6. Go to the gym for three consecutive days to train, and then take a day off, each time you go to the gym, do anaerobic exercise, various equipment, train different muscle groups under the guidance of the coach, about 1 hour, and then swim for half an hour. At the same time, he insisted on walking 2.8 kilometers to and from work every day. 7. After the fitness, eat three or two beef and boil it yourself. 8. Insist on going to bed before 11 o'clock every night, guarantee 3L of water every day, and drink with dried hawthorn tablets. 9. Buy an electronic scale and weigh yourself once a morning and at night before going to bed. In the third stage, only at night, it will be slightly hungry, with a weight drop of 118 pounds and a body fat rate of 14%. The weight dropped to 123 pounds and there was a bottleneck period, which lasted for more than a week, and then began to eat beef, and after eating for three days, the weight began to drop sharply until 118 pounds stabilized. Phase IV (mid-May 2018 to date), this phase is consolidation phase 1.Buy two small steamers that can be booked and timed, steam four small purple potatoes and one corn cob in one steamer every morning, steam six eggs in another steamer, eat two purple potatoes, corn cobs, and a whole egg for breakfast, take the other two purple potatoes and the rest of the eggs to the company, and put the purple potatoes in the refrigerator for dinner. On the basis of the above, breakfast is occasionally supplemented with tofu brain. Later, breakfast was changed to steamed pumpkin and purple potato alternately, and dinner was still two purple potatoes. 2. In the early stage of the fourth stage (before the end of May), eat stir-fried vegetables and beat four dishes for lunch, often eat broccoli, cabbage, mushrooms, celery, etc., and the amount of five or six bites of rice. In the later stage of the fourth stage, I began to eat noodles, pulled noodles, beef steamed buns, rice noodles, cold skins, rice stir-fried vegetables, etc., and the type and amount of lunch basically reached a state of no taboo, and I ate whatever I wanted. 3. Fix one apple in the morning, one tomato in the afternoon, two or three peaches, occasionally other fruits, and two egg whites. 4. Go to the gym four times a week, cancel swimming, avoid muscle loss. Weekly chest exercises, abdominal and waist exercises, back training, leg training cycle cycle. Practice 1 hour at a time, about 6 movements. At the same time, insist on walking 2 kilometers to and from work every day. 5. Do not refuse to eat together, eat normally during dinner, but refuse to eat junk food and barbecue, etc. 6. Insist on going to bed before 11 o'clock every night, guarantee 2L of water every day, and do not drink drinks and alcohol. In the fourth stage, the body weight has been maintained between 116.5 and 119.5 pounds, and the body fat rate has been maintained between 14 and 15%. Seventh, the above descriptions of human body functions, weight loss principles, food nutrition, exercise, etc. are only brief descriptions, with the purpose of establishing a correct understanding of weight loss, and hoping to lead everyone to the starting point of the weight loss road. The discussion may not be comprehensive and incorrect, and people who hope to lose weight will understand the learning summary and practice it more seriously. Everyone should figure out a weight loss plan that suits them, and don't blindly take extreme measures or just ask for a way to do it. I personally recommend referring to my third-stage weight loss strategy, which should belong to healthy weight loss, and the first and second stages belong to dieting and weight loss, which is not advisable. Weight loss is a metamorphosis, is communication, is a counterattack, if weight loss is successful, from now on should adhere to a good diet and living habits, to avoid obesity again; for health, for the sake of family, for better work, I hope that everyone maintains a healthy and beautiful body shape.