[Chinese opera girls reduced from 136 to 96.8 pounds, lost nearly 40 pounds in three months, I did three things right]
To tell me about my situation, I am a first-year student in the Department of Chinese Opera Acting, 171cm tall, 136 pounds before losing weight, and 96.8 pounds after weight loss. Because there was no control diet in the summer vacation, which led to obesity, I knew that I had to lose weight, because 136 pounds was too fat, and I used 3 months to lose nearly 40 pounds of weight!
First of all, I have to say that weight loss is really the lowest cost of plastic surgery, from the above figure can be seen that my appearance value has a certain improvement (hee-hee), many people think that weight loss is difficult, in fact, I feel okay, below I share the three things to do to lose weight, all done, weight loss is not difficult:
First, maintain a good attitude
Second, the diet should be balanced
Third, if you want to be in good shape, you must do exercise
First, maintain a good attitude
Most of the sisters who lose weight are too concerned about weight, they have to weigh it every day, and even weigh it several times a day, and find that they weigh 0.1 pounds, thinking back today is less than yesterday, and they exercise for half an hour, why did the weight rise instead? Then began all kinds of anxiety, the mood is not good, either punish yourself for continuing to eat less today, or break the jar and start overeating!
My advice is that weight loss must be calm, do not have to weigh every day, during weight loss, weight fluctuations are normal, and the difference in weight changes within a day is also about 3 pounds. You can weigh once every three days, and you have to give up the obsession with weight, the shape and body fat rate are what you need to pay more attention to, the shape becomes better, and the body fat rate declines is the real purpose of your weight loss.
Second, the diet should be balanced
Eating less in terms of diet is certain (but can not overdo diet, girls daily calorie control at 1200 kcal, can not be less, boys per day calorie control at 1300 kcal), but also to achieve carbs, protein and fat nutritional balance, three meals of the calorie ratio is also reasonable, generally recommended three meals a day energy intake ratio of 3: 4: 3, but during weight loss is recommended 4: 4: 2 (as shown below).
Here are some recommendations for my three meals a day:
Breakfast: 1 purple potato + 1 egg + a small amount of nuts + 5 cherry tomatoes (replaceable food as shown below);
Lunch: 100g of multigrain rice + 120g of beef + 240g of vegetables (replaceable food as shown below);
Dinner: 1 sweet potato + 10 boiled shrimp + 200g broccoli (replaceable food as shown below).
If you want to know the weight of food, you can buy a food scale, and if you want to know the nutritional content of various foods, you can download a mint app. Remember not to drink outside of three meals, not to drink milk tea and drinks, not to eat supper, not to stay up late (staying up late will make your cortisol higher, will make you lose weight very slowly, experience it yourself)!
Third, if you want to be in good shape, you must do exercise
I will exercise 3 to 5 times a week, the girls in the art school have requirements for their own body shape, too thin and no line is not OK, so in terms of sports, I will put aerobic exercise + strength training together, aerobic exercise I like to climb the mountain with friends to play badminton, strength training I will use elastic belt at home or dormitory to do hip and leg training, in order to achieve the role of hip lifting hip line (so that the legs look longer).
It is recommended that the duration of aerobic exercise be 30 to 60 minutes, the duration of strength training is 20 to 30 minutes, and you must pay attention to safety when exercising, warm up before exercise, and stretch at the end of exercise.
summary
Everyone has a low point, whether it is work, study or body, there will be anxiety, but now there is not a saying more popular: anxiety, as long as you are still alive, you can turn against the wind! So I sincerely hope that the sisters who lose weight do not worry, as long as you use scientific weight loss methods to persevere, you will be able to lose weight successfully, weight loss is not as difficult as you think. Once girls start to lose weight, they will definitely become beautiful!
#减肥 #
