How to lose weight healthily and efficiently?

Hello everyone, today I want to talk to you about how to lose weight healthily and effectively. I want to share with you some of my weight loss methods and experiences. I just use my own experience to explain. Of course, my method may not be suitable for everyone, and this time my plan is to lose weight healthily and steadily, not to pursue rapid weight loss, but to pay attention to adjusting my physical condition and not to rebound. So this article is probably not suitable for friends who are pursuing rapid weight loss. Please forgive my poor answer! Before the official start, I would like to report to you my current achievements: the first stage: March 22nd to August 7th, three and a half months (during which I didn't exercise because of something), my weight dropped from 65 kg to 60 kg, and my waistline was not measured because I didn't have tools, but my clothes were obviously much looser, especially my arms and waistline. I intercepted the weight record of the same period every month: before high school, I was really thin and the shortest. When I graduated from junior high school, my weight was only 32KG, my height was only 140cm, and my seats were always in the first three rows. Physical education class is always the vanguard in the first row, and the teacher often asks me if I am malnourished. I don't know how to answer every time I am asked. I just want to say that it is very helpless. Girls of the same age who grew up in my yard are taller than me, and my family is still worried that I will not grow up in the future. Maybe I didn't know much about these at that time, so I didn't think much about anything. However, from high school, my body began to grow (I am a girl). Ha ha ha ha, the short diaosi is finally going to counterattack. Unconsciously, my height soon reached 164cm, which is relatively high among the girls in my class. Naturally, I haven't lost weight either. When I graduated from high school, I weighed 52 Jin. In fact, I am already fleshy at this time (I belong to a small skeleton, and a little fat will make me look fleshy). But at that time, the study task was very heavy, so I naturally didn't want to lose weight and felt good about myself. Especially after going to college, my university orientation is in the land of abundance, known as the capital of food. College life suddenly becomes very relaxed, and the temptation of food is inside and outside the school. /kloc-graduated from college in 0/2 years, and his weight soared to 60kg. For me on 164, during this period, I am also trying to lose weight. At first, I went on a diet. Eat only oil-free vegetarian dishes and yogurt every day, and eat very little. When I am hungry, I sleep in bed. Now think about it, I was really stupid at that time. Although I lost 3 or 4 pounds a week, I still didn't stick to it and ate a lot, which was followed by a rapid rebound in weight, which was heavier than before. Then I learned my lesson and stopped dieting. 14 began to try sports in the second half of the year. At that time, the most popular exercise was Duoyan Zheng's slimming exercise (actually, I heard about it when I was in college, and I danced with others several times, but I didn't want to stick to it). Starting with Little Red Riding Hood, there was no sports foundation at first, but it was really good to be able to jump half. So I went on a diet for a month and a half, and my weight dropped from 60 to 56. Let's briefly talk about the method at that time: exercise-jump Little Red Riding Hood for half an hour at three o'clock every afternoon, and add a set of dumbbells to exercise one month later. The size of dumbbell is 0.7kg/ piece, which is too heavy to grow muscles (I didn't know how to stretch through exercise at that time, but I just felt my thighs getting thicker and thicker. Now I know how important it is to stretch, and my tears ran away,); Diet-I eat very lightly, rarely eat meat, and my weight is well controlled, but there is one shortcoming. The food I eat is very single, and it is the same over and over again (I didn't know much about losing weight at that time). I saw the effect of losing weight this time, but it didn't last long. After a month and a half, the weather turned cold, and I really didn't want to move, so I didn't insist. Sure enough, after the winter passed, I returned to my original state (I returned to Hu Hansan,,). To make matters worse, not long after this, I was accidentally injured in May 2005+65438. I accidentally broke the anterior cruciate ligament during exercise and had to undergo surgery. The recovery process after the operation is extremely painful, so I won't elaborate on the specific process. Anyway, I will never forget it! And the progress of recovery is much slower than others. Walking was normal one year after operation, and jogging began one and a half years later. During the period, the weight fluctuated around 60kg, and the injured leg muscles shrank badly, one thick and one thin. Later, after a long recovery, the muscles grew up slowly, almost like good legs. Put a picture after the operation, you can see that the left leg is swollen: 17 made me make up my mind to start losing weight. I came back from my sister's house after the Chinese New Year and found that I weighed 65kg. I really ate too much fish and meat at my sister's house. It has just snowed heavily, so it is inconvenient to go out. After eating, I lay on the sofa, with no meat. This is the peak of history. I can't wear much clothes. I used to go shopping to buy clothes, but now I have no desire to try on clothes. It's hard for me to accept that others look good in whatever they wear. I never imagined how I became like this, so I decided to lose weight this time, absolutely! ! ! Fortunately, I usually like to read some articles about losing weight, pay attention to some good official WeChat accounts, and have accumulated a lot. So this time, I decided to lose weight steadily and healthily. It doesn't matter after a long time. The important thing is not to rebound, not to rebound, not to adjust your physical condition, and to start from two aspects: eating habits and exercise. What I want to say next is the point! 1. About diet. If you really make up your mind to lose weight, please give up high-calorie snacks, alcohol and tobacco, do not eat fried food, have low oil and salt, work and rest regularly, and eat carefully on time and in quantity. I think I deserve praise in this respect. I eat regularly, I don't smoke, I don't drink, I don't often eat snacks, and I'm not very interested in sweets (especially hot pot) unless I really want to eat them, so I belong to the kind of person who won't take the initiative to buy them unless my family buys them. One disadvantage is that when you meet your favorite food, you can eat more and be full. In fact, it is easy to make my stomach swell, which leads to an increase in appetite. Don't learn from me at this point. No matter how delicious the food is, it should be enough, not greedy. We all know that everyone has a basal metabolic rate. The so-called basal metabolic rate refers to the energy metabolic rate when people are awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress, that is, the heat needed to maintain basic functions such as normal breathing, heartbeat and cell activity. Calculation method: BMR (male) = 13.7 weight kg+5 height cm-6.8 age +66 BMR (female) =9.6 weight kg+ 1.8 height cm-4.7 age +655. Then we should not only ensure the minimum daily intake, but also ensure that the calories consumed are greater than the calories consumed, so we suggest that you can use some apps. Secondly, the proportion of calories in three meals should be reasonable. Here we will introduce them separately according to whether sports are arranged on that day, that is, sports day and non-sports day. On sports days, the ratio of breakfast, lunch and dinner is 3: 4: 3, and on non-sports days, the ratio of breakfast, lunch and dinner is 4:4:2. Breakfast-A properly matched breakfast can escort us all day and improve our metabolism, so the scientific method is to eat carbohydrates, fat and protein. If you don't eat breakfast for a long time, it's easy to lower your metabolism level. If you don't eat breakfast in the morning, it's easy to eat at noon. Lunch-have a full lunch, and the food can be diversified. Try to eat as many different kinds of foods as possible, so as to match the thickness and the meat and vegetables, and choose foods rich in dietary fiber. But you can drink some soup before meals to make your stomach feel a little full, so you won't eat too much and chew slowly. Dinner-Many people don't eat dinner when they lose weight, which is wrong, and dinner is also very important. Dinner is mainly to provide energy for evening activities and sleep, but not too much. Eating too much can easily affect sleep. It is suggested that the dinner should be mainly vegetables and fruits, with some protein. Eat only seven minutes full, and then don't eat anything else, especially midnight snack. For extra meals, it is easy to feel hungry during the process of losing weight. At this time, you can add meals, but you can choose some low-fat fruits and vegetables, milk, egg whites, or nuts with a strong satiety. For meals in the morning, you can add meals at10: 00-11:00 in the afternoon. Take myself as an example. I like to cook for myself. I think cooking is a kind of enjoyment, hahaha. Breakfast-my usual mix: 1. Four spoonfuls (250ml) of instant oats brewed with milk (for better taste, I will add about 10g of dried cranberries and about 10g of nuts)+a boiled egg; 2. A large cup of soybean milk, about 400ml (it will be soaked in advance on the first night, and it is convenient to grind it directly with a soybean milk machine in the morning)+homemade toast sandwich (two whole wheat breads+two lettuce leaves+two tomatoes+one ham); 3. A large cup of soybean milk, about 400ml+a corn/a steamed stuffed bun+a boiled egg. Of course, these are not fixed combinations, and I will adjust them according to the taste of the day. Lunch-There are many choices for lunch. Most people have lunch in the company, so there are many choices. My lunch is normal, that is, I eat whatever I should, but after I started to lose weight, I refused pork, mainly fish, shrimp and chicken. One principle: match the thickness, have as many kinds of food as possible, and be fully satisfied. Dinner-My dinner is very simple, and I seldom cook with fire. I usually only eat a little fruit/vegetables+eggs/fried oil-free chicken breast+yogurt, and sometimes I stew my favorite soup, such as tomato, tofu, crucian carp soup, Sydney, tremella and red dates soup. Extra meals-because I seldom eat snacks, I only eat them once or twice when I am hungry, and usually drink a cup of yogurt/a few nuts/a fruit. I also have a good habit of drinking water, plain boiled water. When I was a child, I wouldn't eat it without a glass of water around me. Now I can drink about four cups a day (500ml/ cup) without drinking water, and I don't like to drink, so I feel more thirsty. As for when to drink water, I have no fixed time. Besides getting up in the morning and killing a big glass, I just drink it whenever I want and whenever I see it. If you are not used to drinking white water, use lemonade (without sugar) or various teas instead. The tea here does not include milk tea! About dinner-I won't say that I will postpone some dinners because of losing weight, because I think dinner is also a way to enjoy life and keep close with friends, so sometimes I will inevitably eat some greasy things, and I won't deliberately control myself and eat enough at dinner. But the day after dinner, I usually eat a light diet to let my body empty. The specific method is that I eat a few light meals the next day, such as: morning-milk cereal+eggs, noon-a 300g vegetable and fruit salad, and evening-a fruit. Eat normally on the third day. Many friends decided not to eat meat when they made up their minds to lose weight, but only vegetables and fruits, thinking that they could lose weight well as long as they didn't eat fat. Actually, this is not right. For people who lose weight, it is really necessary to control their fat intake, but if your food is single, it is not good for your health. Therefore, when choosing meat, I suggest you try to choose meat with low fat content and high protein content, such as chicken breast, beef, rabbit meat, fish and shrimp, which are all good choices during weight loss. Try to steam, boil, cold, stew, and never fry. 2. About sports. There are many ways to exercise, which is a gradual process. Persistence requires perseverance. Don't envy the great gods who abuse equipment in the gym. It is most important to find the one that suits you best. I usually don't go to the gym, mainly because I think it's too expensive and unnecessary, and I think many people have given me money, but I didn't stick to it for various reasons. It's a waste, and when I think about losing weight in the future, I will feel that I didn't stick to it at that time. Forget it, it's easier to give up. I mainly combine outdoor sports at home and do various calisthenics at home (about three times a week), because we humans are a very strange creature. When you insist on a certain exercise mode or intensity for a long time, the physical stimulation will not change, you will adapt and easily enter the platform period (for how to break the platform period, you can click on the link to see my previous official WeChat account article: Teach you three tips to break the platform period quickly). My week's exercise schedule: My outdoor exercise methods are swimming (I always wanted to learn it after graduating from college, so I am ashamed to learn it this summer) or running (about two or three times a week, depending on my mood, I don't want to go out or exercise at home in bad weather), brisk walking (physiological period) and cycling (I can ride a bike without going out). For Xiao Bai, who has no sports foundation, it will take some time to get used to it at first. You can start with simple aerobics, which will be introduced in detail in later articles. It's all written after your own personal experience, so I won't go into details here. Keep reading if you want to know. You can slowly increase the exercise time from half an hour, and then increase the amount of exercise after your physical fitness reaches a certain level. At this time you can be aerobic+anaerobic. Put a screenshot of punching in the APP before running: PS: Please remember to stretch after all the exercises. Don't be lazy. You persist for so long, stretching for a few minutes is nothing! The so-called aerobic exercise refers to low-intensity, rhythmic exercise, which lasts for a long time (about 30 minutes or more) and has moderate or upper-middle intensity (60% to 80% of the maximum heart rate). Common aerobic exercises are: jogging, brisk walking, skipping, swimming, aerobic, cycling and so on. Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia" Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow. Common anaerobic exercises are: sprint, flat support, push-ups, squats and so on. For the sequence of exercise, my suggestion is to do anaerobic exercise for 20-30 minutes first, and then do aerobic exercise for 30-60 minutes, because the glycogen in the body is consumed 20-30 minutes before aerobic exercise, and the fat really burns after 30 minutes. Anaerobic exercise can consume muscle sugar in our body, while aerobic exercise can omit the time of consuming glycogen, so that fat can start to burn in a short time and the weight loss efficiency can be improved. Moreover, anaerobic exercise can improve our muscle content, and muscles can. Secondly, if you are aerobic first and then anaerobic, your body will feel overwhelmed and it is not easy to stick to it. Here are some slimming exercises I usually do. I will evaluate them according to my own experience. I will introduce these slimming exercises from several aspects, such as the length of time, the difficulty of movement, the amount of exercise, the slimming effect, and the applicable people. 1. Duoyan Zheng slimming exercise series, recommended index: 3 stars. I believe everyone is no stranger to Sister Zheng's weight-loss exercise. After all, she is very popular because of losing weight. Sister Zheng has four sets of exercises. 1. Aerobics (also called Little Red Riding Hood) lasts for 35 minutes, and the movement difficulty is simple. Amount of exercise: general intensity. For beginners who have just started to lose weight and have no sports foundation, they will feel a little tired after jumping a whole set. After getting used to it for a while, they can jump smoothly. I started to lose weight from this set of movements, and now I will occasionally jump and change my exercise style. Weight loss effect: generally, the weight changes little after a period of persistence, but the flesh is obviously tight, especially the girth of waist, abdomen and arms changes obviously. Remember to stretch after you finish, because there will be a lot of squats, so that your knees can rest properly. It is not recommended to jump every day. Snippet: Getting Started 2. Shaping exercise (small gray cap) duration: 30 minutes. Ease of action: simple, amount of exercise: generally, the intensity of exercise is slightly lower than that of Little Red Riding Hood, and I feel a little stressed after jumping. Slimming effect: Generally speaking, this set of movements is mainly aimed at shaping the whole body. Each segment will strengthen one part, tighten muscles and make the body lines look better. Suitable for friends who are not heavy and want to shape. You can insist on dancing one or two sets a day. Snippet: Elementary Introduction 3. Duration of dumbbell exercise: 35 minutes. Easy to operate: simple. Exercise: slightly bigger. The size of the dumbbell in Zheng Jie's video is 0.7kg. I used the same dumbbell as her at first, but after insisting for a while, I felt no pressure, so I changed it to 1kg dumbbell. Girls are advised not to use heavy dumbbells (it is easy to build muscle arms). Slimming effect: the arm slimming effect is very good, which can reduce the worship of meat and beautify the arm lines. Dumbbell exercise is a set of exercises that I personally like very much. I will abuse a set before every exercise, and then I will start aerobic exercise. This exercise can be done every day. If the girls who have just contacted in the early stage feel that their arms will be sore after jumping, it is recommended to rest for two or three days, step by step. Snippet: Elementary Introduction 4. Duration of mat exercise: 35 minutes. Easy to operate: simple. Amount of exercise: average. It may be difficult for girls who have just started practicing, but the most important thing in exercising is persistence. After a period of persistence, they will feel good. Slimming effect: mat exercise is mainly aimed at the training of waist, abdomen and legs, and the effect is also excessive. You don't need much space, just use a summer mat. Personally, I like it very much and often do it. Snippet: Elementary Introduction II. Moya slimming dance series (there are two sets), recommended index: 3 stars. Duration: about one hour. Action difficulty: medium. For Xiao Bai, who has no dance foundation, learning takes time, but getting started is not too difficult and easy. Exercise: slightly bigger. Slimming effect: Moya series is a combination of Latin, cha-cha and rumba, and it is a dance series aimed at reducing body fat. The slimming effect is also obvious, but because of the strong sense of rhythm, jumping will not be boring. If you dance in a happy mood, you will experience the happiness brought by the dance rhythm without hurting your knees and joints. You can insist on completing one set every day. Duan Zi: Grade three. Pump it up series (***9 sets), recommended index: 4 stars. Duration: about 70 minutes per set. Easy to operate: simple. The amount of exercise: large. It may take you some time to get used to it, and you can complete a whole set of actions step by step. Slimming effect: This series of slimming exercises has been popular for many years. This is a series of aerobic weight-loss exercises aimed at reducing body fat. The action is simple but powerful, but it has to be said that the effect is very good. Every time I finish dancing, I can sweat profusely. I danced more in version 04 (other versions didn't skip) and had a strong sense of rhythm. There will also be some steps in the middle. Friends who want to lose weight can really try. Market segment: Intermediate 4. Supermodel 25 slimming exercise series (***3 sets), recommended index: 4 stars. Duration: 25 minutes. Easy to operate: simple. The amount of exercise: large. Weight loss effect: this set of movements should be familiar to everyone, and the movement range is very large. According to the principle of high-intensity interval training, adjust the intensity and amplitude of movements to avoid forming large muscles. The intensity of exercise is slightly higher, so it is no problem to stick to it. It's good to lose fat and shape after the jump. Segment position: middle 5. For abdominal muscle tear, the recommended index is 4 stars. Duration: 16 minutes. Action difficulty: average. Exercise amount: large, you need a certain sports foundation, otherwise it is difficult to persist in completing. Slimming effect: This set of abdominal muscle training exercises is guaranteed to make you feel emotional when you do it, and at the same time, you will feel very abusive. Ha ha ha ha, I know it myself. It takes some time to get used to this intensity. This is an anaerobic exercise, which requires little space and can be exercised at home at any time for a short time. Suitable for people who don't have time, mainly for waist, abdomen and lower limbs training. Suitable for aerobic exercise before, the effect will be better. Market segment: intermediate 6. Boxing, recommended index: 5 stars. Duration: 30 minutes. Easy to operate: simple. The amount of exercise: large. Slimming effect: Boxing is an aerobic exercise and another innovation of aerobics, which combines the basic movements of boxing, Muay Thai, Taekwondo, Sanshou and Taiji. Strong sense of rhythm, fast action frequency, strong instantaneous explosive force, great limb extension and more exercise than traditional aerobics, which is especially suitable for young people with excessive fat accumulation and can be called effective "slimming" exercise. I personally measured it. After jumping, the arm muscles will be very sour. Sisters should pay more attention to stretching and relaxing. Market segment: intermediate 7. HIIT high-intensity intermittent exercise, recommended index: 5 stars. Duration: plus 33 minutes of stretching. Easy to operate: simple. The amount of exercise: large. Slimming effect: HIIT high-intensity intermittent exercise is aerobic and anaerobic exercise combined with low-intensity exercise or short rest. It is also a popular exercise method in recent years. The effect of burning fat is much higher than that of traditional aerobic exercise, and it can also protect muscles from losing. It can burn fat continuously within 24 hours after exercise, which is the best choice to gain muscle and reduce fat. But you need to have a sports foundation, otherwise you may feel that you can't stick to it at first. Market segment: intermediate. Eight. Swan arm, recommended index: 5 stars. Duration: 15 minutes. Easy to operate: simple. Exercise: low. Introduction: This is not a set of weight-loss exercises, but the training of upper limbs and back, which can reduce the worship of meat, tighten the muscles of arms and back and beautify the lines. Although the action is extremely simple, it is still difficult to finish without rest. In fact, I strongly recommend it because the time of this action is very short, only 15min, which can be completed by debris time; Second, the action of frying chicken is simple, you only need to stand in the same place for training; Third, through my own personal experience, the effect is really leverage. After a week, I will feel obvious changes. My collarbone will become more prominent, my neck will become slender, my upper body will become tall and straight, my posture will be more beautiful, and the effect of thin arms will be visible. Oh, isn't that what girls want? Hahaha! Many friends have praised it, just insist on completing one set every day. Market segment: mainly. In addition, I suggest that the best time for general exercise is 15: 00-20: 00, too late will affect sleep. Exercise after meals 1-2 hours, and then start eating after exercise 1 hour. Don't drink water immediately after exercise, drink slowly and don't drink functional drinks, especially mineral water. I usually start exercising at 7 o'clock in the evening, and after each exercise, it is about 8: 20, and then I have a rest. After relaxing, I can almost take a shower and sleep. In addition, weight is not the only criterion to measure the success of weight loss, waist circumference and body fat rate are also very important criteria. Many friends around me feel that they have not lost weight after exercising for a while, so they are very discouraged and think that exercise is futile. But I told her that although they didn't lose weight, their bodies changed obviously, because fat was transformed into muscle. You should know that the volume ratio of fat to muscle of the same mass is 3: 6544. So don't give up because you haven't seen the effect after exercising for a while. You must stick to it. Losing weight is a gradual process. Hard work will pay off in the end. Make yourself better while you are still young and the time is not bad! I only dedicate my little experience to you, hoping to help you. If everyone