There was a young girl asked me, how can I lose more than 10kg in 1 months?
This is completely possible! The following things if you focus on in this 1 months period, I believe you can easily lose 10 kg.
First, there are some serious misconceptions about weight loss
- weight reduction = thinning
We often heard that someone has loss 10 kg, in fact, may include 5 kg of water, 3 kg of fece, 0.5 kg of muscle, 1.5 kg of fat. Fat density is smaller, like foam, if a person really lose 10 kg of pure fat, body shape will have a great improvement. So this is the reason that some of us may confused, why weight is changing but body shape has no change.
- Afraid of growing large muscles, then choose not do anaerobic exercise
A lot of women worries about long-term aerobic exercise will grow large muscles. then they will become a large muscle women.
In fact, there is absolutely no need to worry. Because of physiological reasons, women has low androgen, and then from the combination of exercise, nutrition and training methods, it is unlikely that the muscle refining large, it will only let the muscle density enhanced a little, so that even the weight increases, volume circumference does not increase, so please do not worry of growing large muscles.
- some believe eat only veggies can lose weight
Weight loss without meat is a misconception. On the contrary, each 100 grams of skinless chicken contains 24 grams of protein, but only 0.7 grams of fat. And lean beef and fish are high in protein and low in fat to ensure your protein source.
- Only train your legs to lose legs
Fat loss can only reduce the whole body! focus only one part of your body for fat loss actually does not exist, it is impossible for you to lose belly fat for just do a few sit-ups every day . Of course there is certain body part fat loss, but that is to increase anaerobic exercise, so that your muscles become developed, reduce the fat between the muscles, so that the lines appear.
- Cut off breakfast or dinner
Do not eat breakfast or diiner for a long time, will cause low blood sugar, stomach problems, constipation, gallstones.
- magical weight loss products
Most of the weight loss products has severe side effect. so just do not use them.
- Only eat fruit to lose weight
The basic nutrition required by the human body daily, fruits does not meet all. In addition, fruits are also divided into high sugar and low sugar, some fruits contain a very high level of sugar.
- vomiting the food you just ate
There was a time that the vomiting diet has popular among girls, it said that spit out the food you eat immediately , the food will not be absorbed.
But science tells you that you still absorb most of the calories from the food. And because of the vomiting, your throat, teeth will also be eroded. Long-term vomiting will even cause anorexia!!!
Second, what is the best way to lose weight?
After observing thousands of weight loss cases, the vast majority of them are one method.
There is a saying in weight loss circles, "three points of practice, seven points of eating" is held as the truth.
The main reason for weight loss failure is also known: either do not know how to do exercise, or eat wrong.
Third, what can not eat to lose weight?
First of all, we need to understand the reasons you gain weight
- Can not control the mouth.
The taste is heavy, love to eat greasy food and cake snacks.
- Irregular diet.
Regularly do not eat breakfast, eat randomly at noon, go home at night to overeat, plus late night snacks. The night snacks will lead to staying up late, because the support of sleep, the next day can not get up, no appetite for breakfast, will be in a vicious circle.
Weight loss period to eat some points of attention.
- say no to snacks !
- Say no to high-calorie food, fried, fatty meat !
- Quit sugar: eat less sugar, the less the better.
- carbohydrate: whole grain cereals < coarse grains < noodles < rice < steamed bun
- Less food and more meals: eat well at breakfast, eat full at noon, eat less at night, and can add meals in the morning and afternoon
- Periodic diet, can be 7 days, 14, 21 days as a cycle , a period of persistence, you can allow yourself to eat a good back, reward yourself for better weight loss.
- After the body to the normal size, you can resume the diet, without too much control, but less oil, less salt and less sugar is always applicable.
Four, what should I eat to lose weight?
▲Staple foods: whole grain coarse grains: brown rice, barley, corn, beans, oats, etc..
▲Meat: chicken breast, lean beef, fish, rabbit, etc.
▲Vegetables: cabbage, wood ear, bean sprouts, tomatoes, celery, etc.
▲fruits: bananas, apples, grapes, strawberries, hawthorn, dragon fruit, pineapple, etc.
▲beverages: low-fat/skim milk, soy milk, fruit juice, sugar substitute drinks (e.g. sugar-free cola), protein powder punch.
▲ External meals: choose meat and vegetable type; try to choose more vegetables.
Choose other alternatives to rice, such as white rice porridge, oatmeal porridge, noodles, etc.
There are also places where you can get customized set meals, which are just a bit expensive.
Five, what if i can not control myself of eating unhealthy food?
- to see the conversion of the calorie chart
A bucket of instant noodles, about 130 grams, contains 581 calories, equivalent to about a hundred pounds of adult women to moderate walking speed (i.e., 90 to 120 steps per minute) to walk more than 20,000 steps to consume.
Jogging: 300 calories per half hour. It takes about 45 minutes to consume all the calories. Do the math yourself to see how many meters a bite.
Note: The human body needs to consume seven thousand seven hundred calories for every kilogram of fat lost (another way of saying seven thousand two hundred calories).
- Leave tempting places.
Before going to the supermarket : look only at what you want to buy, not at snacks.
Leave the scene of the fast food and heavy snacks, go for a two laps run and meditate: I want to be thin! I Can't eat!
Say no to those friends who invite you to eat snacks or those food will gain weight.
- what if I can not avoid the work meals?
Eat in advance and then go, drink porridge, oats, eat whole wheat bread, etc..
Always remind yourself to eat less, mainly vegetables and high protein
- If you really can't resist
- Whole wheat bread, whole wheat crackers; high energy nuts. Chew slowly.
Nuts are easy to get full, but don't think you won't gain weight and eat like crazy. It's the same when you eat too much of anything.
- Eat a bite of sweetened sugar-free or sugar-substituted snacks, such as chewing gum, low-sugar fruit, etc. Chances are you just want to chew something.
Drink a black coffee at 3-4 p.m., will help reduce your appetite at night, and dinner is usually an apple + a packet of milk to get it done. But only If you have a strong stomach, otherwise drink a black coffee with an empty stomach will hurts your stomach.
(PS: coffee has stimulated gastric juice secretion, enhance food digestion and absorption function, coffee can also promote metabolic function, revitalize the role of digestive organs. So you drink coffee will be hungry, so do not drink coffee on an empty stomach, because coffee will stimulate gastric acid secretion, especially people with gastric ulcers and gastritis should be more cautious.)
- Caffeinated snacks
Some people with bad stomachs are not suitable for coffee, so they need a little something else with caffeine instead.
- what if i am too lazy to do any exercise?
I don't like to exercise. Can lie absolutely not sitting, can sit absolutely not standing, lazy goods myself is me.
How to solve it?
▲ Find a partner to reach the goal together and encourage each other and monitor each other's diet. The solution to the problem of difficult to adhere to, there is a person in charge than their own efforts to be much, much stronger. The person don't believe in their own willpower, it's too unreliable.
▲ Make a reasonable exercise plan, three times a week, 1-2 hours at a time.
▲ Don't be too impulsive to run ten kilometers a day, to fight a war are aware of a drum, and then decline, three and exhausted it. The first thing you need to do is to get a good idea of what you're doing. The next time there is a sense of fear. The first thing you need to do is to take your time.
The first thing you need to do is to make sure that you have the time to do it, not to think about tomorrow, when you have other things to do, and the day after that.
The first thing you need to do is to make sure that you have a good idea of what you are doing.
Six, talk about the net rumors of those weight loss methods
The vast majority are not reliable!
I have tried a lot of weight loss methods, tell us about my own experience.
▲Fruit weight loss method: Eat only fruits, if you are malnourished for a long time, your body will become weak and you will easily rebound.
▲Light fasting method: drink juice and light fasting. Without food, lack of protein, and insufficient calorie intake, the muscles are consumed in the end, and the whole person's endurance becomes weaker and physical strength becomes weaker.
▲Copenhagen method: It is a very strict method, which is not suitable for obese people. Everyone needs different calories. Sudden insufficient energy supply can easily cause irreversible damage to the body, and it is easy to rebound.
▲Slimming method of staple food: A method that only eats meat and vegetables without carbohydrates can easily lead to hypotension, fatigue, arrhythmia, menstrual disorders, poor memory, fatigue, and rebound.
▲Slimming artifact: What products like shaking legs, shaking waist, weight loss stickers, etc., believe it or not, I don't believe it anyway.
▲Induction of vomiting: a method of inducing vomiting after eating and harming the body. May I beg you to eat well?
Seven, how to see if you need to lose weight.
So weight loss period weighing, preferably once a month or half a month, because each time is full of a sense of anticipation.
The most recommended measure in the medical community is the waist-to-hip ratio (WHR): waist-to-hip ratio = waist circumference / hip circumference
What is Waist-to-Hip Ratio?
Waist-to-hip ratio (WHR) is the ratio of waist and hip circumference (waist ÷ hip). For example, if someone's waist is 80cm and his hips are 100cm, then his waist-to-hip ratio is 0.8.
Waist-to-hip ratio is an indicator used to assess the degree of health/obesity (but it is not the only indicator, nor is it an absolutely accurate indicator).
Measurement of waist and hip circumference
Hip circumference (Hips): Measure the widest part of the hips.
Waist circumference (waist): Waist circumference can be divided into natural waist circumference and lower waist circumference.
Natural waist: the thinnest part of the waist, usually 2.5-5cm above the navel, between the navel and the chest.
Lower waist (lower waist): the widest position of the waist, usually located at the navel or below the navel.
When measuring waist circumference, breathe naturally and read the value while exhaling, with the tape measure parallel to the floor.
It is important to note that different organizations have different definitions of waist circumference when measuring waist circumference.
WHO (World Health Organization) waist circumference refers to the midpoint between the lower edge of the last rib (12) and the upper edge of the iliac bone.
The NIH (United States) waist circumference means the circumference of the top position of the iliac bone.
(b) In the United States Navy, when measuring waist circumference, men select the measurement location at the navel (similar to the lower waist circumference) and women select the location of the thinnest part of the waist (natural waist circumference).
The University of Maryland School of Medicine believes that: female waist circumference is the waist circumference at 2.5 cm above the navel; men are 2.5 cm below the navel. This is consistent with the U.S. Navy's view.
Body fat percentage: the need for instruments to measure, the domestic standard of excess body fat is often said to be: 25% for adult men and 30% for adult women
Body Mass Index BMI: BMI = weight (kg)/height (m)²
BMI<18.5 is underweight; 18.5<BMI<23.9 is normal; 24<BMI<27.9 is overweight; BMI>28 is obese.
In addition, it is necessary to distinguish between pathological obesity and simple obesity. Pathological obesity makes the endocrine disorder and other factors cause, need to solve the source disease in can avoid recurrent obesity problem; Simple sex is diet, exercise, genetic and other factors cause obesity.
In fact, 10 women have at least 9 body fat ratio exceeds the standard.
Because most women do not like to exercise, weight is normal, but the muscle ratio is low, fat ratio of course to exceed the standard.
Fitness industry, the weight does not exceed the standard but the fat ratio exceeds the standard called "hidden obesity", if not corrected in time, after 30 years old will develop into a real obesity.
Eight, what is the right weight loss method ?
▲ Exercise 3 days, 7 days a week, 1-2 hours each time. It takes 21 days to develop a habit, so you'd better stick to 21 days and make a plan for a cycle.
▲Health method = 10 minutes of warm-up + stretching, 15-30 minutes of anaerobic exercise, 30-50 minutes of aerobic exercise, 5 minutes of stretching.
▲Warm-up exercises: bobby jumping, jogging, skipping rope, opening and closing jumping, aerobics
▲Stretching: There are a lot of stretching tutorials on the Internet, you can learn about it with a few fitness software
▲Anaerobic exercise: dumbbells, static squats, lunges, dumbbells, hip bridge, planks, etc.
▲Aerobic exercise: running, swimming, playing ball (badminton table tennis), elliptical machine, aerobics