In the past, I was a super fat man (it felt like the car was sinking when I got in the car), and I completely lost weight by this method. Today I will share my diet with you without any reservation.
The full text is about 4000 words, and it takes 10 minutes to read. It is recommended to like + bookmark and read again to prevent loss! Just collecting and not like is a bad person!
Stop talking nonsense and deliver dry goods directly!
Top priority
Before entering the text, let me tell you a little secret : [90% of weight loss methods are tricky]
The first step to lose weight is definitely to find away, and in the process of searching, you will learn some amazing ways to lose weight, such as: fruit weight loss method, corn weight loss method, yogurt weight loss method, meal replacement milkshake weight loss method, in fact, in essence, It’s all on a diet. You may be able to lose 10 pounds in 7 days by dieting, but your body is completely destroyed.
Dieting can cause various problems in your body: endocrine disorders, hair loss, emotional out-of-control… and even menopause. The most frightening thing is that once you resume your normal diet, your rebound will double…
Next, I will teach you how to eat scientifically. Follow my method and within a month, make sure you at least change the size of your clothes to medium size and medium-size to small size! (The kind that doesn’t rebound and can eat full!)
Article Directory
1. What is brushing
2. Recommended ingredients during fat loss
3. How to eat these ingredients every day
Four, eight problems encountered in the process of fat reduction
1. What is brushing
The term “fat brushing” may be relatively unfamiliar to everyone. Generally, everyone will say “weight loss” and “fat reduction”. In fact, “fat brushing” is generally used by professional fitness personnel. It can be understood as passing through efficient and scientific Quickly lose fat
If you want to brush fat, exercise is essential, but at the same time, how to eat and what to eat are also very important issues. Eating right can make fat brushing twice the result with half the effort. If you eat the wrong fat, you will work hard for two hours and get back to liberation. before
The essence of fat loss is that the daily calorie intake is less than the daily calorie consumption. Only by estimating the daily calories, you consume can you correctly formulate a diet
Female basal metabolic rate=661+9.6*weight (kg)+1.72*height (cm)-4.7*age
Male basal metabolic rate=67+13.73*weight (kg)+5*height (cm)-6.9*age
The above is the calculation method of human energy demand in an ideal state. If you participate in activities or sports, energy consumption will increase.
Specific algorithm:
Sitting lifestyle (very little exercise) basal metabolism *1.15
Light activity, basic metabolism of daily activities*1.3
Medium-intensity fitness (3-4 exercises per week) basal metabolism*1.4
Intensive fitness (more than 4 times a week) basal metabolism*1.6
Professional athletes (more than 6 times a week) basal metabolism*1.8
Looks very sophisticated look, have to calculate count, more lazy approach is to calculate the basal metabolic Baidu [] only need to enter their own data, a key will be able to get the results
In addition, I have a more lazy way: stretch out your fist, every time you eat a punch of protein, two punches of vegetables, half a punch of staple food, it is simple enough!
Now that you know how much you should eat, let me recommend some foods that will make your fat brushing more effective!
2. Recommended ingredients during fat loss
What to eat to lose fat faster? To put it simply, let your diet be high in protein, low in fat, low in carbohydrate, low in salt, and low in sugar
1. High-quality carbon water
Ingesting high-quality carb staple foods can help control blood sugar, increase satiety, and slow down the appearance of hunger. Therefore, it is very necessary to consume high-quality carbs foods. What are the high-quality carbs? Let me one by one Introduction
Quinoa: Quinoa contains very rich nutrients, and the sugar content, fat content, and calories are all at a low level. It is a very high-quality carbohydrate
Whole wheat pasta, soba noodles, whole wheat bread: wheat bran can keep you feeling full for a long time, but be aware that some products are made with some butter, shortening, etc., be sure to buy It is necessary to see the list of ingredients and nutritional ingredients. The more whole wheat flour and buckwheat flour, the better
(Moreover, some products are called whole wheat, but the first place in the ingredient list is wheat. Such products are not suitable for trial during the fat reduction period)
Brown rice: After eating brown rice, the body’s blood sugar rises at a slower rate, blood sugar is not easy to rise, but cell absorption is reduced, which can achieve the effect of weight loss.
Cold knowledge: In Japan, eating brown rice is a very popular way to lose weight
It is recommended that you can buy well-matched five-color brown rice, including brown rice, red rice, black rice, oat rice, and buckwheat are all high-quality carbs that are very suitable for fat reduction!
Pumpkin, corn, purple sweet potato, taro, oatmeal: all common low-calorie, a strong feeling of fullness, very suitable for high-quality carbs as a staple food during the fat reduction period
2. High-quality protein
Shrimp: low in fat
Chicken: rich in protein and low in calories
Fish meat: protein easily absorbed by the body
Egg white: an important source of protein
Skim milk: essential for low-fat and low-calorie weight loss
Soy products: tofu and soy milk are low-calorie, low-fat foods, and are rich in plant protein, which can supplement the protein consumed by muscle exercise
3. Low-calorie fruits and vegetables
There are many fruits and vegetables suitable for consumption during the fat reduction period, please refer to the pictures for details
4. Fat-reducing drinks
Common reduced-fat drinks include: whole milk, sugar-free drinks, black coffee
Black coffee: Black coffee is very low in calories, and drinking a small cup of black coffee before a meal can suppress appetite and improve metabolism. Drinking black coffee after a meal can effectively break down fat, but you need to pay attention to no partner, no milk, and no sugar.
Sugar-free beverages: There are many sugar-free teas, sugar-free sodas and other drinks on the market. 0 fat, 0 calories, and 0 carbohydrates are very suitable for relieving gluttons during fat loss, but be careful not to be greedy.
Seeing this, you have mastered one-third of the content, the next step is the highlight, hold on! Don’t forget to give me a thumbs-up for the hard codeword! With your support, I will be more motivated to share more good content in return!
3. How to eat these ingredients every day
I don’t recommend that you follow a fixed recipe, because what you eat for each meal needs to be worked out according to your situation. The fixed recipe is too boring, and it is very difficult to stick to eating rigidly every day!
The best way is to learn nutrition matching and food classification by yourself. It is easier to achieve a slimming effect than fixed recipes, and it is easier to stick to it!
You can choose a vegetable salad with shrimps for dinner. You must pay attention to the salad. Choose low-calorie and low-fat salad dressing, or no salad dressing
As long as understand what each category of food has, and every meal what type of foods need to eat every day of a reduced-fat meal can be efficient and Science
Considering that the situation of many student parties, office workers, and mothers is different, I have summarized a set of how to eat in the canteen, takeaway, dinner, and home-based on the experience of students in similar situations.
1. Canteen
List our formula first
Breakfast: high-quality carbohydrate + high-quality protein + low GI fruits and vegetables
It is very convenient to get protein in the canteen. Almost every canteen has eggs for breakfast. If you don’t like eggs, you can buy protein bars online, but the price is high.
I designed two breakfast combinations based on the situation of my student party students. You can use this as a reference
Egg + corn + milk + low-calorie fruit
Sugar-free oats + eggs + low-calorie fruits
The method of making oatmeal for breakfast is very simple, it can be done in a few minutes in the dormitory every morning
Taboo:
Don’t eat breakfast like steamed buns, fried dough sticks, and won stew in the cafeteria. Almost all are carbohydrates and have very little protein.
Lunch: high-quality protein + low-calorie vegetables + low-GI fruits + high-quality carbon water
Half a bowl of staple food + non-fried, non-braised meat + less oily vegetables (green vegetables are basically edible)
How can the food in the canteen are really oily, you can rinse it with a bowl of water
Taboo:
Fatty pork, braised pork, fried food, desserts, noodles
Dinner: low-calorie vegetables + low-calorie fruits + high-quality protein
Just like breakfast, fruits can be replaced with stir-fried vegetables. Don’t eat midnight snacks.
3. Dinner
In daily life, it’s inevitable to go out to dinner with family and friends. If you are faced with a large table of delicious food, it’s too painful to watch and not eat.
So I have summarized a few ways for you to participate in dinner parties without breaking the fat-reducing diet
(1) Before the party
Priority is given to restaurants with less oil, such as Chaoshan soup hot pot, Japanese food, and light food.
It doesn’t matter if you can’t decide where to eat together. Eat some fat-reduced placemats at home in advance to cushion your stomach, and then you will have less appetite for dinner parties
(2) At the party
Choose non-fried meat, vegetables, and fruits with low sugar and low calories. Alcohol can be drunk, but try to drink less
Talk with friends, drink water, drink tea, and divert your attention from food during parties
(3) After the party
If you eat too much at the party, it’s okay, don’t worry, continue to lose fat the next day, keep your mind, don’t overeating because of this
Wake up early the next day, drink a cup of black coffee, do some aerobic exercises, one-time indulgence will not have a big impact on the great cause of weight loss.
4. Home
If you are a mother who is recovering from the postpartum body, then look at this part carefully!
Breakfast: Eat high-quality protein and whole grains for breakfast
Oatmeal + whole milk + low-calorie fruit
Purple sweet potato + two to three egg whites, one egg yolk + one kiwi
The examples in this part are all selected from the recipes that I have customized for a mother. It can ensure a balanced nutritional intake and is easy to make.
Taboo :
Don’t eat too much cold food, such as salad.
lunch:
Braised beef + green vegetables + rice
Boiled shrimp + green vegetables + rice
As for the amount of lunch, it can be calculated as a punch of meat, two punches of vegetables and half punch of rice
dinner:
A certain amount of staple food should also be eaten for dinner , which can be whole grains, or refer to the lunch
Taboo :
Don’t eat too much soup supplements. This kind of supplement is the easiest to gain weight. Try not to eat health supplements for fat reduction. Nutritional products can be ingested from food.
Congratulations! ! Seeing this, it will be over soon, give me a thumbs up to prove that you have learned it! ! Questions can be raised in the comment area at any time!
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Four, eight problems encountered in the process of fat reduction
1. What should I do if I am hungry?
It is normal to be hungry during the fat brushing period , which means that the intake is lower than the body needs. When you are hungry, you should tell yourself “This situation is normal, and you will lose weight tomorrow!” But if you feel unwell when you are hungry, it means you eat too little. You can add some fruits and vegetables, and the amount of diet tomorrow should be appropriately increased.
2. What should I do if I eat high-calorie food?
At this time, we must calm our minds . If we are nervous, it will affect the effect of fat loss. Don’t blame yourself at this time, let alone give up. Tell yourself that this is the only time, and then continue to proceed according to the original plan. Never the next day Punish yourself for not eating or drinking!
3. Can a cheat meal be eaten during fat loss?
After a period of highly self-disciplined diet, you can indulge in some foods you want to eat, but be careful not to support it. This will help you continue to stick to it. At the same time, for people who are very strict with diet control, cheating meals can be Avoid the occurrence of a plateau.
But be careful, don’t overdo it , and you can’t indulge yourself in the name of cheating meal!
4. Why can’t I lose weight when I exercise every day? (Almost 100% of dieters have encountered this problem)
First of all, losing weight is not an overnight thing, it takes time; secondly, the right diet is also very important, if you only exercise, but eat completely without control, you may get fatter (always remember to eat three minutes exercise); In addition, exercise is not only aerobic, but also anaerobic. When you increase your consumption, it will make you look a lot better. Doing exercises and diet well will naturally do more with less and the effect will be obvious.
5. Can I lose weight by finding a weight loss recipe online?
Not necessarily. When choosing an internet celebrity’s weight loss recipe, you must understand his weight loss principle. If he uses only oil (or a certain fixed food) to lose weight, generally speaking , You won’t last for too long, and rebound is very easy, and if you pair you with a balanced diet with low energy and strong satiety, it can help you lose weight effectively.
6. Will it cause rough skin during weight loss?
If you use inappropriate methods to lose weight, such as simply restricting with low energy and losing a lot of vitamins and minerals, your skin is prone to dullness and roughness, but if you take a scientific diet and supplement enough nutrients , There is often no rough skin, if you match with reasonable exercise, it will make your lines more and more obvious (such as vest line)
7. Why am I getting fat?
You may have a problem with your body’s judgment. Most people’s weight loss goal is how many pounds to lose, but this goal is sometimes ineffective. As adults age, the internal body of the body is constantly changing, water is lost, bone density is reduced, and fat is increased. People between 20 and 40 under the same weight look different. Therefore, weight loss should not only be based on weight, but on body shape. After all, we should be looking for a good-looking appearance instead of xx catties.
8. Can I lose weight by staying up late without eating?
Staying up late is not conducive to weight loss . When you are seriously lack of sleep, your appetite is likely to become very strong. At the same time, because staying up late consumes the body’s energy, and it is an abnormal consumption, the message sent to the brain is that the body needs energy, so the digestion and absorption system will become very “efficient” and the body will automatically store more than usual. Energy, so sleep well!
