I swiped a video today, and a sentence in it made me feel very emotional. It also has reference significance for us to lose weight. That is, anyone who can play a bad deck of cards well must be a long-termist.
In the same way, if you can play a good hand, you must be an opportunist. This is actually very similar to our weight loss, and today I will talk to you about this topic:
1. Why do you insist on long-termism in weight loss?
To be honest, I have been doing weight loss for almost 10 years, and I have more than 1,000 friends who have guided weight loss success, and nearly 1,500 have done so.
After working with so many examples, I have come to a lesson. That is, the friends who can really stick to the weight loss effect all the time, and the better friends who stick to it are all long-termists.
They don't care about short-term weight changes, they only care about one thing, can they stick to this healthy diet for a long time?
Today, the paid community is still discussing this topic, my friend spent tens of thousands of yuan to lose weight in a weight loss agency, and the weight loss rate is really fast, and he can lose dozens of pounds in a few months.
But it didn't take long for it to rebound, and it was fatter than before. This is why many institutions only pursue the effect and speed of short-term weight loss in order to make a profit. I don't care if you bounce back or not, if it harms your health.
This is fatal for weight loss. We must understand a truth, weight loss must be a lifelong thing, not a period of time. We need to stretch the timeline and truly implement a healthy diet structure and habits.
It may not be possible to lose many catties in a month, and it is possible to lose about 3~4 catties or even 5 catties at most. But you've gained the strongest cornerstone for weight loss, which is a healthy diet and habits that you can stick to.
On the surface, it seems that losing 3~4 pounds a month is very little. But in fact, the real weight loss is to lose pure fat, and the speed of losing pure fat is inherently slow. I've said before that according to the data, it is already remarkable to lose about 4 pounds of pure fat in a month.
Therefore, it is more appropriate to lose about 4 pounds of weight, so as to ensure that the weight lost is mostly fat, and the loss of muscle and water is relatively small. The probability of a subsequent rebound is very low.
The most important thing is that once you have accepted this healthy diet and habits, you will be able to lose weight with your daily diet. And you don't feel like you're losing weight at all, you just feel like you're just living a normal life.
2. What should I do?
In fact, I have talked about this problem in many articles, and I will share it with you again today. The average friend can just stick to the weight loss method of a pure diet.
Eat a little more in the morning and a little less in the evening. Create some hunger and go to sleep with hunger, and the fat burning effect will be better. Moreover, in a state of starvation, the gluconeogenesis capacity of the kidneys is about 10 times that of the usual, which is more conducive to the decomposition and burning of fat.
Of course, there are two key points in this, that is, eat enough basal metabolism and eat enough protein. I've actually said many times about the calculation of basal metabolism, so I won't say more about it here. If you don't understand, you can leave a message below the article.
As for eating enough protein, this is very important for many friends who are losing weight. If you don't eat enough protein, it is easy to lose more muscle when you lose weight, resulting in a decrease in basal metabolic rate, and it is easy to recur in the future.
Because high protein can inhibit muscle breakdown, according to our national standards, one gram per kilogram per person per day is more appropriate.
In other words, a 60-kilogram person eats 60 grams of protein per day. It is equivalent to about 300 grams of chicken breast or lean beef, and about 400 grams of aquatic products.
Protein is not only satiety, but it can also increase the caloric effect of food and promote the burning and breakdown of fat.
If you are a vegetarian, you usually don't consume so much protein, and some soy products are relatively high in calories. Try a dietary supplement for direct protein supplementation. Although the feeling of satiety is a little lower than the usual protein food, it can also be supplemented with enough high-quality protein.
To sum up: the friends who can really lose weight successfully must be the friends who adhere to long-termism. They will truly practice healthy weight loss to every moment of every day and integrate weight loss into their lives. Make yourself feel like you're losing weight, but you can automatically lose weight.