The word "weight loss" has never left it since it appeared in many people's lives.
over and over again. Never left.
Do you want to succeed in losing weight this time?
So how can we succeed the first time?
Why did I succeed just once?
Losing weight must be simple
If you want to succeed in one go, you must lose weight scientifically.
Scientific weight loss, first of all, it must be simple. And it has to be simple.
Why?
Because if losing weight is a very complicated thing, it will be difficult to stick to it.
If your weight loss program is particularly complex, how many days can you last it?
Only by turning weight loss into a simple thing can you remember it.
Like swimming, cycling, and walking, weight loss becomes your muscle memory.
Then you will practice it, practice it 1000 times.
Find a simple point, and then keep building bricks. Simple things, repeated 1000 times.
finally succeeds permanently.
And if it is particularly complicated and difficult to do, let alone repeating it 1,000 times, you may give up on the third day.
Without persistence, there will be no success.
What about high-intensity interval exercise, ketogenic diet, and various fasting and weight loss methods? You don’t get fat because you know too little, but you know too much, but you still can’t lose weight.
So remember, losing weight must be simple.
Underlying logic
Next, let’s look at the “underlying logic” of weight loss.
"Every thing has its underlying logic behind it.
finally understood the underlying logic of weight loss: energy gap.
And all methodologies are evolved based on this underlying logic.
Why can't it be given directly? Come up with a simple method? Why should you look at the underlying logic?
Because you can only understand it in depth.
There may be 1,000 simple methods, but you don’t know how to choose.
There are so many choices.
The underlying logic of scientific weight loss is: Energy conservation.
Energy in our bodies does not arise out of thin air, nor does it disappear in vain.
Our body is imagined as a large water tank. There are three water inlet faucets on the top and four water outlets below.
The water in the water tank is the energy stored in your body.
These three water inlet faucets are respectively. :
) carbohydrate , 2) fat, 3) protein.
The four water faucets are:
) basal metabolism, 2) sleep, 3) energy consumption when the human body digests and absorbs food, 4) exercise and Daily physical activity consumes energy.
The essence of your gaining weight is that the energy obtained from the water inlet is greater than the energy consumed by the water outlet.
So the body converts the excess energy into fat and stores it in your body.
So, losing weight is about creating an energy gap.
Have you discovered?
The three sources of energy intake are all related to eating.
Creating an "energy gap" depends on your diet.
However, it’s not just about eating less and moving more, it’s about changing your lifestyle.
Eat full first, then lose weight
If you only remember one sentence for weight loss, it is "lifestyle intervention is king."
All weight loss efforts that do not adhere to lifestyle intervention will ultimately fail.
The reality is so cruel.
But don’t worry, lifestyle intervention is by no means a strict rule, and you don’t have to live an ascetic life.
Successful lifestyle intervention is to continue to be yourself and not to be stubborn, which is naturally the simplest.
Lifestyle includes many elements.
That is the golden triangle of lifestyle: diet, exercise and psychological factors (including sleep).
These three are indispensable. If any one is not handled well, it may affect the results and even make all your efforts in vain.
Let’s first look at the first one, diet.
In the past, there were some weight loss methods that simply and rudely stipulated that in order to lose weight, girls could only consume 1200-1500 calories a day, and boys could only consume 1500-1800 calories a day.
Is this useful? it works.
But the problem is, you simply can’t hold on.
Just now we said that we need to create an energy gap, which can be accomplished through diet.
Assuming that your consumption is still the same as before, but your daily intake is less, your weight will gradually decrease.
Then, how big an energy gap is needed?
The medical conclusion is that 500-750 kcal.
does not work if it is low or high.
If it is less than 500 calories, you may not be able to lose weight; if it exceeds 750 calories, your body may be lacking nutrients.
Therefore, we must "eat full first, then lose weight."
Why?
Because you can't fight your genes.
If you want to survive, your genes will do everything possible to keep you full and store energy in your body.
Some people will say, I was starved for three months, and after I lost weight, I just kept it, wouldn’t it be fine?
Why doesn't this work?
Because you rely on hunger, in the short term, you will lose weight in three months. But if you don’t eat enough, a large number of cells in your body will launch a counterattack against you in the future.
Moreover, your body has memory. If your body can persist, your brain can also persist.
So, how can you still create an energy gap of 500 calories even when you are full?
The simplest way is to learn to be "picky about food".
has three steps: first, look at labels, second, record food, and third, make a daily meal plan.
If you return to one word, it is "natural".
There is only one hard-core criterion for picky eaters, that is, the more natural the food, the better.
First, the more natural the ingredients, the better.
In other words, the more complete the food, the better.
Vegetables and fruits, if you can’t peel them, don’t peel them; if you can’t squeeze them, don’t squeeze them.
Grain, if you can make it coarse, don’t be fine. Whole grain is best.
Second, the more natural the food processing, the better.
The simpler the cooking, the less damage to the food.
Like cold salad, steaming, rinsing, and stewing, they are all good.
So, hot pot is edible. Don't choose butter for the bottom of the pot, and don't use sesame paste for seasoning.
As for those processed foods, try not to eat them during weight loss.
Third, the structure of food should also be close to natural.
Low-fat, high-protein, ketogenic or low-carbohydrate, Mediterranean diet plan, no matter which diet plan you plan to use to lose weight, your food should be rich in carbohydrates, fats, and proteins, all of which are indispensable.
And during the period of weight loss, protein intake should be appropriately increased.
"If you can choose one that swims in the water, don't choose one that flies in the sky; if you can choose one that flies in the sky, don't choose one that runs on the ground; if you can choose one that runs on the ground, don't choose one that can't run even if you don't."
About One Day For three meals, two conclusions are clear and extremely simple.
First, you must eat breakfast.
Breakfast is not just an egg, but closer to your lunch, which is a nutritionally balanced meal.
Second, do not eat within 3 hours before going to bed.
In order to prevent you from eating, there is a little trick, that is, set an alarm clock 3 hours before going to bed and brush your teeth.
After brushing your teeth, your appetite will decrease.
The above is diet.
If exercise is used alone, there is a high probability that it will be useless.
The second part of the Golden Triangle of Lifestyle is exercise.
"Exercise alone will most likely be useless."
An exercise weight loss program without diet management is a soulless program.
Although it is very disturbing, this is one point we must make clear first.
It’s not that your sweat is in vain, it’s just that the hard sweat you sweat while playing basketball for half an hour consumes a total of 220 calories, which may be less than the energy of a cup of milk tea.
And after exercising, you may be hungrier. If you accidentally reward yourself with a meal, you will consume more energy.
If diet is the soul of weight loss, then exercise is the soul mate of weight loss.
As long as it is combined with diet and exercise, the success rate of weight loss will be greatly improved.
If you can’t persist in exercising, it will most likely be useless.
Because what we want to develop is a lifestyle, this exercise must become a part of your life.
Therefore, it needs to be simple enough.
We can use activities instead of sports.
The exercise with the highest success rate in losing weight is brisk walking.
The reason is very simple, it is because it is the most persistent.
Other exercises with high fat-burning efficiency have thresholds. It would be too difficult for you to persist for a month, or even for a lifetime.
But if you try to "walk quickly" for 30 minutes every day, it will be much easier.
can also easily become part of your lifestyle.
Then everyone has made exercise a part of their lifestyle. You can review my daily exercise and share my exercise videos.
Scientific management of stress
The third part of the golden triangle of lifestyle is psychological factors.
What is the most difficult thing about losing weight? Is there no good way to use
? Don’t know what to eat and what exercises to do? Neither
nor
.
The most difficult thing about losing weight is the management of psychological factors.
As long as you are not careful, it will make you fall short.
What should I do?
There are two main battlefields in managing psychological factors: stress and sleep.
How to scientifically manage stress?
has three suggestions.
) Change your thinking.
Don’t worry about whether we can successfully lose weight or whether we can keep the weight loss results.
Don't waste your energy in anxiety.
Set some short-term small goals for yourself, and reward yourself when you complete them.
) Self-monitoring.
Record your weight and diet every week.
) Actively relieve and vent.
Yoga, meditation, and Tai Chi are all good ways to relieve stress and can also exercise to lose weight.
In addition, sleep is also very important.
To summarize briefly, there are three criteria for sleeping well. One is the duration of sleep, 6-8 hours; the other is deep sleep; and the third is regular sleep. How to do
?
can go to bed at 22:30 every night. Stop looking at your phone and read a book. Slowly let your brain relax.
3 points, use this book to knock yourself out on time.
light fasting
diet. sports. psychological factors.
This is the golden triangle of lifestyle intervention.
You might want to say, I still think it’s too complicated. Is there the simplest, most effective, most cost-effective way to lose weight that requires less exercise? Is there any?
To summarize, is there any?
really exists.
This method is: light fasting.
Why is light fasting useful?
From the perspective of the body's metabolic reaction, after fasting for 8-12 hours, the sugar in the body is used up, and the body begins to break down fat. Then cell nucleus receives a signal, "The body has no energy, think of a solution quickly", so , cells begin to save energy and protect themselves after being threatened by starvation.
"This self-protective effect will stimulate the potential of all organs such as the heart, liver, brain, gastrointestinal tract, etc., so that they can improve their performance and prepare to cope with stress.
In addition, during light fasting, in order to adapt to environmental changes, Under pressure, every cell in our body will undergo systematic repair;
After the light fasting ends and enters the recovery period, normal eating and good sleep will bring the body into a cell growth and functional tissue The new state of reconstruction.
This way of alternating back and forth finally achieves the effect of repair and rebirth. "
So, how to do it?
Medically speaking, light fasting has a set of basic prescribed actions.
Simply put, it is three steps.
The first step is to specify the frequency of light fasting.
First of all, you can take turns, fasting lightly today and eating normally tomorrow, and fasting no more than 3 days a week.
You can also use the "5+2" plan. Within a week, fast for any two days, and the other five days are normal.
Two consecutive days, or two days apart, it doesn't matter, both are valid.
The second step is to specify when to eat.
Then, on the day you choose to fast, all food should be eaten within 6-8 hours.
You can choose freely during these 8 hours, for example, from 8 am to 4 pm, or from 11 noon to 7 pm.
The purpose of this is to make our cells fully hungry and start the "repair and regeneration" process mentioned above.
The third step is to determine what to eat.
Light fasting does not mean eating nothing.
But you need to control the energy intake within a very low range, generally 500-700 calories.
Boys can have more, and girls can have less.
When eating, try to choose foods with a low glycemic index to make yourself hungry more slowly.
Then, ensure a protein intake of more than 1g per kilogram of body weight. If you weigh 60kg, you need to consume 60g of protein.
In addition, make sure to supplement vitamins and fiber. The word "weight loss" has never left it since it appeared in many people's lives. over and over again. Never left. Do you want to succeed in losing weight this time? So how can we succeed the first time? Why did I succeed just once? Losing weight must be simple If you want to succeed in one go, you must lose weight scientifically. Scientific weight loss, first of all, it must be simple. And it has to be simple. Why? Because if losing weight is a very complicated thing, it will be difficult to stick to it. If your weight loss program is particularly complex, how many days can you last it? Only by turning weight loss into a simple thing can you remember it. Like swimming, cycling, and walking, weight loss becomes your muscle memory. Then you will practice it, practice it 1000 times. Find a simple point, and then keep building bricks. Simple things, repeated 1000 times. finally succeeds permanently. And if it is particularly complicated and difficult to do, let alone repeating it 1,000 times, you may give up on the third day. Without persistence, there will be no success. What about high-intensity interval exercise, ketogenic diet, and various fasting and weight loss methods? You don’t get fat because you know too little, but you know too much, but you still can’t lose weight. So remember, losing weight must be simple. Underlying logic Next, let’s look at the “underlying logic” of weight loss. "Every thing has its underlying logic behind it. finally understood the underlying logic of weight loss: energy gap. And all methodologies are evolved based on this underlying logic. Why can't it be given directly? Come up with a simple method? Why should you look at the underlying logic? Because you can only understand it in depth. There may be 1,000 simple methods, but you don’t know how to choose. There are so many choices. The underlying logic of scientific weight loss is: Energy conservation. Energy in our bodies does not arise out of thin air, nor does it disappear in vain. Our body is imagined as a large water tank. There are three water inlet faucets on the top and four water outlets below. The water in the water tank is the energy stored in your body. These three water inlet faucets are respectively. : ) carbohydrate , 2) fat, 3) protein.
The four water faucets are:
) basal metabolism, 2) sleep, 3) energy consumption when the human body digests and absorbs food, 4) exercise and Daily physical activity consumes energy.
The essence of your gaining weight is that the energy obtained from the water inlet is greater than the energy consumed by the water outlet.
So the body converts the excess energy into fat and stores it in your body.
So, losing weight is about creating an energy gap.
Have you discovered?
The three sources of energy intake are all related to eating.
Creating an "energy gap" depends on your diet.
However, it’s not just about eating less and moving more, it’s about changing your lifestyle.
Eat full first, then lose weight
If you only remember one sentence for weight loss, it is "lifestyle intervention is king."
All weight loss efforts that do not adhere to lifestyle intervention will ultimately fail.
The reality is so cruel.
But don’t worry, lifestyle intervention is by no means a strict rule, and you don’t have to live an ascetic life.
Successful lifestyle intervention is to continue to be yourself and not to be stubborn, which is naturally the simplest.
Lifestyle includes many elements.
That is the golden triangle of lifestyle: diet, exercise and psychological factors (including sleep).
These three are indispensable. If any one is not handled well, it may affect the results and even make all your efforts in vain.
Let’s first look at the first one, diet.
In the past, there were some weight loss methods that simply and rudely stipulated that in order to lose weight, girls could only consume 1200-1500 calories a day, and boys could only consume 1500-1800 calories a day.
Is this useful? it works.
But the problem is, you simply can’t hold on.
Just now we said that we need to create an energy gap, which can be accomplished through diet.
Assuming that your consumption is still the same as before, but your daily intake is less, your weight will gradually decrease.
Then, how big an energy gap is needed?
The medical conclusion is that 500-750 kcal.
does not work if it is low or high.
If it is less than 500 calories, you may not be able to lose weight; if it exceeds 750 calories, your body may be lacking nutrients.
Therefore, we must "eat full first, then lose weight."
Why?
Because you can't fight your genes.
If you want to survive, your genes will do everything possible to keep you full and store energy in your body.
Some people will say, I was starved for three months, and after I lost weight, I just kept it, wouldn’t it be fine?
Why doesn't this work?
Because you rely on hunger, in the short term, you will lose weight in three months. But if you don’t eat enough, a large number of cells in your body will launch a counterattack against you in the future.
Moreover, your body has memory. If your body can persist, your brain can also persist.
So, how can you still create an energy gap of 500 calories even when you are full?
The simplest way is to learn to be "picky about food".
has three steps: first, look at labels, second, record food, and third, make a daily meal plan.
If you return to one word, it is "natural".
There is only one hard-core criterion for picky eaters, that is, the more natural the food, the better.
First, the more natural the ingredients, the better.
In other words, the more complete the food, the better.
Vegetables and fruits, if you can’t peel them, don’t peel them; if you can’t squeeze them, don’t squeeze them.
Grain, if you can make it coarse, don’t be fine. Whole grain is best.
Second, the more natural the food processing, the better.
The simpler the cooking, the less damage to the food.
Like cold salad, steaming, rinsing, and stewing, they are all good.
So, hot pot is edible. Don't choose butter for the bottom of the pot, and don't use sesame paste for seasoning.
As for those processed foods, try not to eat them during weight loss.
Third, the structure of food should also be close to natural.
Low-fat, high-protein, ketogenic or low-carbohydrate, Mediterranean diet plan, no matter which diet plan you plan to use to lose weight, your food should be rich in carbohydrates, fats, and proteins, all of which are indispensable.
And during the period of weight loss, protein intake should be appropriately increased.
"If you can choose one that swims in the water, don't choose one that flies in the sky; if you can choose one that flies in the sky, don't choose one that runs on the ground; if you can choose one that runs on the ground, don't choose one that can't run even if you don't."
About One Day For three meals, two conclusions are clear and extremely simple.
First, you must eat breakfast.
Breakfast is not just an egg, but closer to your lunch, which is a nutritionally balanced meal.
Second, do not eat within 3 hours before going to bed.
In order to prevent you from eating, there is a little trick, that is, set an alarm clock 3 hours before going to bed and brush your teeth.
After brushing your teeth, your appetite will decrease.
The above is diet.
If exercise is used alone, there is a high probability that it will be useless.
The second part of the Golden Triangle of Lifestyle is exercise.
"Exercise alone will most likely be useless."
An exercise weight loss program without diet management is a soulless program.
Although it is very disturbing, this is one point we must make clear first.
It’s not that your sweat is in vain, it’s just that the hard sweat you sweat while playing basketball for half an hour consumes a total of 220 calories, which may be less than the energy of a cup of milk tea.
And after exercising, you may be hungrier. If you accidentally reward yourself with a meal, you will consume more energy.
If diet is the soul of weight loss, then exercise is the soul mate of weight loss.
As long as it is combined with diet and exercise, the success rate of weight loss will be greatly improved.
If you can’t persist in exercising, it will most likely be useless.
Because what we want to develop is a lifestyle, this exercise must become a part of your life.
Therefore, it needs to be simple enough.
We can use activities instead of sports.
The exercise with the highest success rate in losing weight is brisk walking.
The reason is very simple, it is because it is the most persistent.
Other exercises with high fat-burning efficiency have thresholds. It would be too difficult for you to persist for a month, or even for a lifetime.
But if you try to "walk quickly" for 30 minutes every day, it will be much easier.
can also easily become part of your lifestyle.
Then everyone has made exercise a part of their lifestyle. You can review my daily exercise and share my exercise videos.
Scientific management of stress
The third part of the golden triangle of lifestyle is psychological factors.
What is the most difficult thing about losing weight? Is there no good way to use
? Don’t know what to eat and what exercises to do? Neither
nor
.
The most difficult thing about losing weight is the management of psychological factors.
As long as you are not careful, it will make you fall short.
What should I do?
There are two main battlefields in managing psychological factors: stress and sleep.
How to scientifically manage stress?
has three suggestions.
) Change your thinking.
Don’t worry about whether we can successfully lose weight or whether we can keep the weight loss results.
Don't waste your energy in anxiety.
Set some short-term small goals for yourself, and reward yourself when you complete them.
) Self-monitoring.
Record your weight and diet every week.
) Actively relieve and vent.
Yoga, meditation, and Tai Chi are all good ways to relieve stress and can also exercise to lose weight.
In addition, sleep is also very important.
To summarize briefly, there are three criteria for sleeping well. One is the duration of sleep, 6-8 hours; the other is deep sleep; and the third is regular sleep. How to do
?
can go to bed at 22:30 every night. Stop looking at your phone and read a book. Slowly let your brain relax.
3 points, use this book to knock yourself out on time.
light fasting
diet. sports. psychological factors.
This is the golden triangle of lifestyle intervention.
You might want to say, I still think it’s too complicated. Is there the simplest, most effective, most cost-effective way to lose weight that requires less exercise? Is there any?
To summarize, is there any?
really exists.
This method is: light fasting.
Why is light fasting useful?
From the perspective of the body's metabolic reaction, after fasting for 8-12 hours, the sugar in the body is used up, and the body begins to break down fat. Then cell nucleus receives a signal, "The body has no energy, think of a solution quickly", so , cells begin to save energy and protect themselves after being threatened by starvation.
"This self-protective effect will stimulate the potential of all organs such as the heart, liver, brain, gastrointestinal tract, etc., so that they can improve their performance and prepare to cope with stress.
In addition, during light fasting, in order to adapt to environmental changes, Under pressure, every cell in our body will undergo systematic repair;
After the light fasting ends and enters the recovery period, normal eating and good sleep will bring the body into a cell growth and functional tissue The new state of reconstruction.
This way of alternating back and forth finally achieves the effect of repair and rebirth. "
So, how to do it?
Medically speaking, light fasting has a set of basic prescribed actions.
Simply put, it is three steps.
The first step is to specify the frequency of light fasting.
First of all, you can take turns, fasting lightly today and eating normally tomorrow, and fasting no more than 3 days a week.
You can also use the "5+2" plan. Within a week, fast for any two days, and the other five days are normal.
Two consecutive days, or two days apart, it doesn't matter, both are valid.
The second step is to specify when to eat.
Then, on the day you choose to fast, all food should be eaten within 6-8 hours.
You can choose freely during these 8 hours, for example, from 8 am to 4 pm, or from 11 noon to 7 pm.
The purpose of this is to make our cells fully hungry and start the "repair and regeneration" process mentioned above.
The third step is to determine what to eat.
Light fasting does not mean eating nothing.
But you need to control the energy intake within a very low range, generally 500-700 calories.
Boys can have more, and girls can have less.
When eating, try to choose foods with a low glycemic index to make yourself hungry more slowly.
Then, ensure a protein intake of more than 1g per kilogram of body weight. If you weigh 60kg, you need to consume 60g of protein.
In addition, make sure to supplement vitamins and fiber.
The above three steps are the medical regulations for light fasting. You can lose weight by eating this way.
You can slowly do light fasting over six months.
Calorie intake is reduced little by little.
For example, in the first month, fast one day a week, eat 1,000 calories, and finish it within 10 hours;
In the second month, fast two days a week, still eat 1,000 calories, but finish it within 8 hours. ;
In the third month, 2 days a week, the food is reduced to 750 calories, and the food is eaten within 6 hours;
In the fourth month, the food is 2 days a week, the food is reduced to 500 calories, and the food is eaten within 6 hours.
step by step.
is sometimes slow, but is another kind of fast.
Ten million attention, light fasting ≠ fasting.
Never eat anything on a day of fasting.
Because even on the day of fasting, our body still needs to synthesize muscle, so you still have to supplement protein.
In addition, I have to remind you of two things:
) In the early stages of light fasting, you may experience hunger, irritability, and decreased concentration. Don’t worry, this is normal.) Certain groups of people should not do light fasting.These reactions will almost completely disappear within 1 month, and most people can notice obvious physical changes after 4-6 weeks.
For example, pregnant or breastfeeding mothers, and people under 20 years old.
If your body fat rate is lower than 19% (boys) or 25% (girls), don’t do light fasting, because it may lead to malnutrition.
People with other diseases should also proceed under the guidance of a doctor.
Speaking of diseases, many people will ask, what should I do, such as high blood pressure, uric acid, fatty liver , and snoring?
These are all problems caused by obesity to a certain extent.
But when it comes to losing weight, they do have their own different targeted methods.
For example, high uric acid is not only caused by eating beer and seafood. When losing weight, you should especially avoid added sugar.
All alcohol and food should be cut off.
All added "fructose" is also the enemy of weight loss.
If you have these problems, you can consult a professional doctor and lose weight scientifically under the guidance of a doctor.
Final words
"I am not a teacher who is above and wants to teach you about life. I want to accompany you down to your life and feel your joys, sorrows and joys.
The helplessness and sadness you have shouldered due to the burden of life. , those lifestyles of last resort.
It doesn’t matter, let’s find the solution together. ”
There are three cores to scientific weight loss:
) The underlying logic is energy conservation. So, you need to create your own energy gap.) The second thing that needs to be emphasized is that if you give up on the path of lifestyle intervention, no matter what shortcut you take, you may end up halfway.
) If the most important thing to do when eating is to be picky about food, remember just two words: natural.
If this method is done, the more you will lose weight, the healthier you will be.
In the end, you will find that the power of scientific weight loss is really very simple.
It does not allow you to do something impossible, but it can be very integrated into life.
The essence of losing weight is to change your way of life. It's a different kind of life.
The sign of successful weight loss is that you have adopted a healthy lifestyle.
As long as you persevere, when you become more energetic and your body, behavior, and thoughts are transformed, you can give yourself a different life.
Today is the best day for you to start losing weight.
I wish you the best this time. success.
Today is the best day for you to start losing weight.
I wish you the best this time. success.
