Listen to me, I will definitely lose weight, experience it myself, and don’t tell lies.
I am Yao Xiaoqian, chief health nutritionist , focusing on weight management for 48 years, successfully helping 50,000 people lose weight healthily. I hope my article will be useful to you.
Some methods are based on your willpower. Do you really want to lose weight or just say it.
If you want to lose weight suddenly, you have to resist desires. Not only the pressure of your body, but also the saliva.
Hunger strike is absolutely not advisable, because you will be empty, particularly unenergized, and pale, and once you indulge in it, it will rebound greatly. Women will also lose their hair + aunt does not have dual effects
Let’s talk about eating first:
If you suddenly change your eating habits, your body will reflect it, which is not conducive to your basal metabolism . Your body thinks you eat less and within a few days it will help you fight hunger by lowering your metabolic rate. If you continue to diet like this, your body will no longer break down fat. Once you indulge once, your body will say: Hey, sister, yes, you can, if you have something to eat, hurry up and stock up on more fat to prevent you from starving again next time. Look, this will rebound. The previous reduction is equivalent to vain
If you want to lose about 30 kilograms in a month, you should not be more ruthless to yourself, but be very ruthless.
Week 1: Discard sugar. You must refuse to enter all cake shops, cold drink shops, snack shops, and beverage shops. All things that say sugar, maltose , etc. must be cut off
You can eat some fruit, don’t eat bananas and watermelons at the beginning. You can eat cucumbers, tomatoes, apples, etc., and then download an APP with the calories and content of fruits on it, and check the calories of various fruits.
quit all high-calorie foods, fried, hot pot, don’t think about it anymore, at least during weight loss.
Drink more water and quit all soup and porridge.
Staple food is halved, do not eat refined noodles, steamed buns, fried noodles, noodles, instant noodles and rice noodles. Remember, you can only eat rice, coarse grains, or rhizome staple foods, and the quantity is nearly half reduced from before.
Four days later, eat only staple foods that are not larger than the size of a fist for each meal.
Vegetables: Stir-fry, stir coldly with low-fat and low-calorie vinaigrette, cook broccoli , add black pepper and sea salt to season, other vegetables can also be eaten
Protein : Meat: only eat lean meat, beef, chicken breast, chicken leg meat must be peeled, and pork lean meat. Eggs, milk, tofu.
Fat: You can eat some dried fruits, such as walnuts, you cannot eat fat, or you can eat peanut butter appropriately.
persists for a week.
Starting from the second week:
Still drink more water
The staple food remains unchanged, eat vegetables casually, remember to stir-fry or light, and do not eat hot pot.
protein increased compared to the first week.
is the same in the third week, and you can add a little more
in the fourth week.
Must drink more water.
Don’t stay up late, sleep on time, and sleep for at least eight hours.
If you want to lose weight suddenly, it is impossible to just control eating, and you also need to cooperate with the right amount of exercise.
Starting from day one, you go running in the morning, starting from five kilometers. Remember to bring knee pads. At first, your knees will hurt. While running may not lose weight, it will burn your calories in the first few days of your start running, increasing your metabolic rate. Running can increase your heart and lung function, make you energetic every day, and motivate your enthusiasm every day.
Drink a cup of room temperature water in the morning and a cup of black coffee , which helps burn fat and improve metabolism.
20 minutes to HIIT in the afternoon. This mobile app is available on it. Find one to practice with me.
Four days later, continue on top, but add one kilometer for each run.
If conditions permit, go to the gym, exercise muscles, exercise legs, exercise chest, exercise back, and exercise shoulders. Finding a coach is always better than finding a person. The movement is in place and the mass is much better than the quantity. After practicing, use aerobic exercise, a treadmill or 30 minutes of climbing. You can drink water to replenish your hydration during the practice.
If you don’t have the conditions, buy a bucket of water, start with 8 catties, practice squats with the bucket, increase 1 kg per week, practice until exhausted, do push-ups on your upper body, and be exhausted.
After practicing, take a rest for about 30 minutes, then eat some carbohydrate , you can eat whole wheat bread or banana, etc., and then drink some protein powder. The ultimate goal of weight loss is not to require fast speed, but to gradually form good dietary and living habits, and it will be difficult for you to gain weight again.
This is the basic principle of a healthy weight loss diet that I have compiled:
controls the total calories and is based on the basis of the basal metabolism that is not lower than one's own;
ensures the supply of protein, fat, carbohydrates and protein, only protein cannot be reduced. Fish and shrimp, lean meat, eggs and milk , and soy products are all very good, of course, low-fat and high-calorie foods.
Eat staple food in moderation to ensure that the energy supply ratio of carbon compounds is about 50%.
increases dietary fiber and vitamin and mineral intake. These nutrients are most of the nutrients that are lacking in fat paper . Weight loss means that we need to lack these lacking nutrients, which can improve metabolic disorders. For this purpose, you can eat some coarse grains and beans appropriately, eat half a pound of vegetables and half a pound of fruits and a handful of nuts every day.
Follow the above method and come to me if you don’t lose 30 kilograms! At the same time, I have compiled a celebrity universal weight loss recipe and a 40 kilogram weight loss diary for 2 months, specifically to help those who lose weight repeatedly avoid various weight loss traps. If you need it, you can ask me for it. In the later stage, I will form a circle to share healthy weight loss methods, encourage each other to lose weight, follow me, and look forward to your joining!
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-