Today, a fan friend asked me such a question, he asked me if there is a simple and easy way to implement after losing weight for so many years, and the success rate is quite high.
In fact, these methods are also available, according to my experience of nearly 10 years in the industry (2015-2024). There are about three ways we can lose weight successfully. And after adjusting the diet structure, it is likely not easy to rebound. Today, I would like to share it with you:
1. Low carb water and high protein
This method was the first method I came into contact with, and it is still used in many tertiary hospitals. The success rate of weight loss is very high, at least it can reach more than 90%.
Men who are overweight by more than 25 pounds can lose about 10 pounds a month, and women can lose about 8 pounds. Moreover, in the process of losing weight, protein supplementation is relatively sufficient, and it is not easy to lose muscle, and many friends will increase the protein content after losing weight.
But it has several disadvantages, the first is that the cost is relatively high, which may be thousands a month. Secondly, it is completely forbidden to remove staple foods in a short period of time, and all starchy foods cannot be eaten, including but not limited to potatoes and rice, sweet potatoes, taro, old pumpkin, lotus root, etc.
Finally, this method can only be used for short-term assaults, and the maximum duration should not exceed three months. Although it has a good short-term weight loss effect, if you do not adjust your structural habits well during the weight loss process, it is easy to repeat in the future.
Of course, the probability of rebound is not very high, and the probability of rebound is much lower than other dieting methods to lose weight.
And don't use this method privately, you should use it under the guidance of professionals, many people will encounter constipation, hair loss, insomnia and other problems in the process of weight loss, and you need to adjust and solve them according to your own situation.
2. The method of fasting
This method includes 5+2 fasting, 16+8 intermittent fasting, etc., and I personally think that the 16+8 method can also be regarded as a kind of fasting.
5+2 fasting is 5 days of normal diet and two days of fasting. The daily energy intake during fasting is about 600~700 kcal, and people will feel a little hungry. It is suitable for friends who have two fixed days off a week or those who are not under much pressure at work.
16+8 intermittent fasting, that is, eating three meals in 8 hours, and only drinking water for the other 16 hours, and not eating anything else.
If you can really do these two weight loss methods in place, friends who are overweight will lose more weight in a month. Based on my experience and feedback from friends who have used it, the success rate of weight loss can also be close to 90%.
But these 2 methods are not suitable for everyone, after all, not everyone has the conditions, and three meals in 8 hours are finished. Then I can dedicate two days to fasting on the weekend.
3. Pure diet weight loss method
This is the method I use now, and it is also the method I have been recommending in the paid community that everyone use this method to lose weight. As long as you can eat enough protein and basal metabolism, you will feel a little hungry at night and create some calorie differences. The success rate of weight loss can also reach about 90%.
However, this method has relatively high cognitive requirements for people's weight loss logic, and many people have no way to control their diet, and will always eat more or eat wrong. Therefore, with the method of pure diet, the effect is not obvious.
But if you really understand the underlying logic and cognition of weight loss, the success rate of weight loss with this method is very high, and basically there will be no ineffect.
No matter if you are a friend with a large weight or a small weight, losing 3~4 pounds a month is not a big problem. What's more, the weight lost is basically pure fat and does not lose too much muscle.
And because you eat enough protein during the weight loss process, the muscle content will even increase, and the body shape will become better. Of course, friends with large weight should not lose weight too quickly, try to maintain about 4~5 pounds a month, so that it is not easy to lose a lot of muscle.
To sum up: if you are a friend who needs short-term weight loss or has better economic conditions, you can use low-carb water and high-protein methods.
If you have a lot of time on weekdays, but you don't want to study much, you can use fasting. If you have a lot of time and are also interested in the logical cognition of weight loss, you can directly use the method of pure diet. #你会科学减肥吗##付费社群##瘦身秘诀探讨#