Lose weight first and strengthen your brain, hello everyone, I'm Liu Lichun.
I have been doing weight loss for almost 10 years, and in these 10 years, many friends have been reporting to me that it is painful to stick to weight loss, but it is easy to rebound if you don't stick to it. At first, I didn't really know why.
After so many years of exploration, I probably understand the reason, why everyone is losing weight, and what is the source of the pain. Today you share this topic, hoping to better help you and let you walk on the right path to weight loss:
1. If you feel painful to lose weight, then you are wrong from the beginning
We must all understand that losing weight is actually a change in lifestyle habits, not perseverance alone. If you rely on perseverance alone to lose weight, you will really be in a lot of pain. Because willpower and perseverance are consumed, people can no longer control themselves, and it is easy to fall into crazy eating and drinking.
There are so many examples of this kind that I've seen when I'm guiding weight loss. I always tell them not to be too depressed and eat as much as they want, eat less if they are high in calories, eat more if they are low in calories, and adjust them slowly.
Of course, sometimes the pain is not only due to the reason of being in a different place, but also because of the reason that you set your goals too high. Most friends will set the goal of losing weight at 8 catties, 10 catties or even more than a dozen catties a month.
On the face of it, this seems reasonable, and there is nothing too wrong with it. But once the time stretches out, you will find that this goal is basically impossible to achieve.
Generally speaking, the first one or two months of weight loss is the best time, and it is very possible to lose 10 pounds a month, or more than a dozen pounds. But as long as you reach the third or fourth month, you will find that the speed slows down all of a sudden, and you may only lose 3~4 pounds or 4~5 pounds in a month.
There is also a high probability that you will fall into a plateau and your weight will not change for several months. At this time, many friends are very painful and irritable, and even suspect that they have failed to lose weight, give up losing weight and start overeating again.
So I keep telling you that it is most appropriate to lose 3~4 pounds a month. This is true regardless of whether it is a small weight or a large weight. Of course, it is unlikely that you can lose weight quickly, because there is not a lot of excess in the first place. The same is true for large base weights, and the more overweight you have, the more you need to control your speed.
Because a large base weight loss will be very fast, it is easy to lose a lot of muscle and water if you are not careful. If you return to a normal diet, your weight will rebound significantly. It's not easy for fat friends to gain some muscle, and it's a pity to lose it like this.
My suggestion is that friends with large body weight should make some caloric differences on the premise of supplementing enough protein and eating enough basal metabolism. At this time, the weight loss rate is controlled at about 5 pounds per month, which can largely avoid excessive muscle loss.
And lose 5 pounds a month, which is 60 pounds a year. The whole human body is healthy, and the mental state will be greatly changed. What's more, this method does not feel painful, can be adhered to for a long time, and can achieve real automatic weight loss once integrated into life.
2. Really healthy weight loss, people will feel very relaxed
In fact, healthy weight loss is more about the adjustment of lifestyle habits and dietary structure, and this adjustment is not a quick adjustment immediately, but a kind of silent moisturizing with the wind at night. You don't feel it, but the real changes are happening.
For example, I used to like to eat white rice, but now I have changed to multigrain porridge. You will feel fuller, but you will consume less energy, and constipation and other things will be improved to some extent.
I used to always want to eat and snack, but now because I have enough protein, I feel fuller throughout the day, not very hungry, and maybe a little hungry at night, but I can tolerate it.
In the past, you may have always felt that food with a strong taste can stimulate your appetite and stimulate your taste buds. But now I am slowly changing, I feel that light is the original taste of food, and eating light food, the more I eat, the more delicious it is, and the more I eat, the more appetizing I have.
These changes are actually subtle changes in the dietary structure in the process of weight loss, which seem very simple, but they are all related to the success or failure of our weight loss.
The success of weight loss is actually a collection of details, which slowly change our habits and correct our bad behaviors. Slowly integrate weight loss into your life and truly learn how to lose fat in a lifestyle.
You will feel that it is easier and easier to lose weight, and the whole person will be more and more satisfied with eating. The dimensions are also slowly decreasing, and the health level and physical fitness will be improved.
Therefore, many friends in the paid community will sigh that they eat more and eat more than before, but the weight loss effect has improved, and the whole person feels more comfortable.
This is what I often say about the method of weight loss with a pure diet, which can also lose weight through a healthy diet, and can maintain the effect of weight loss for a long time.
There are two key points here, the first is to eat enough protein, and the second is to eat enough basal metabolism. Protein should be consumed at the standard of one gram per kilogram per person per day.
For example, a 60-kilogram person consumes 60 grams of protein per day, which is equivalent to about 300 grams of chicken breast or lean beef, and about 400 grams of aquatic products.
As for eating enough basal metabolism, we can use the formula to calculate the basal metabolism first, and then allocate it to three meals a day according to the ratio of 442. Specific food calories are available on many software, so I won't talk too much here.
To sum up: real weight loss is actually relatively simple, easy to stick to, and people will feel more relaxed and happy, not very painful. If you're feeling miserable, maybe you're wrong from the start. You must slow down your weight loss and lower your expectations. It's okay to lose 3~4 pounds a month. #如果减肥很痛苦, is that still necessary?#