1. Losing weight is not a diet, but a lifestyle change. Losing weight is not a sprint but a marathon.
Many friends will ask me can you eat like this every day? For the first month of losing weight, I insisted on eating regularly and quantitatively every day. In the second and third months of weight loss, I occasionally want to eat something with heavy taste. I still control the amount, such as eating once a month.
For example, I would drink a bottle of 300ml sugar-free cola, 1-3 sachets of seaweed, and about 50 grams of dried radish. If you want to lose weight while staying healthy, you must not only change your recent life habits until you reach the ideal weight you set, but also change your lifestyle in the next few months or even years. That’s because once you stop eating during the weight loss period, it is very likely to return to the previous weight. In order to lose weight successfully, you need to make sustainable lifestyle changes, such as choosing healthy foods at almost every meal and exercising 3-5 times a week.
I also read a research report from the Weight Control Registry, which investigated the habits of people who have successfully lost weight and maintained their weight, including 78% of people eat breakfast every day; 62% of people do not see 10 hours a week TV; 90% of people exercise about 1 hour a day on average. Before you start to lose weight, you should do a good job of mental construction. Are you ready to change your lifestyle? Because the first few days of weight loss are critical, if you are not mentally prepared early, the process will be painful and difficult to become a habit.
2. Your body will be against you
When trying to lose weight, you are actually fighting your body. Losing weight will reduce a hormone called leptin (the main function of leptin is to help you maintain a healthy weight. Leptin sends a signal to the brain to tell the brain that you are full). Leptin resistance means that the body is less sensitive to leptin signals. The fact is that obese people have high levels of leptin, but their brains still think they are in a state of energy deficiency. During weight loss, leptin levels will decrease. But the level of the long hormone-releasing peptide (ghrelin) (a hormone that tells the brain to be hungry) will increase. These unbalanced hormonal changes can make it difficult to maintain weight.
3. There is no quick way to lose weight in a short time
If you reduce too many calories too quickly, such as dieting to lose weight, your metabolism will slow down because most of the loss is muscle. There are also many harmful effects of dieting, such as lack of energy, hair loss, constant hunger, difficulty in conception, poor sleep quality, emotional instability, irritability and anxiety, cold hands and feet, and constipation. Dieting to lose weight is also more likely to rebound because you have been restricting your diet so you are more likely to overeating.
Therefore, if you want to lose weight scientifically and healthily, in addition to ensuring basic metabolism and controlling food types (reducing high-calorie-density foods), you must also increase physical activity. The scientific rate of weight loss is reduced to 3%-5% of the current weight every month, and it is generally recommended to reduce it to 3.6%. For example, I set myself a goal of 94kg in the first month, 90kg in the second month, and 88kg in the third month.
4. Crazy sports consumption cannot overcome everything
Exercise can help us lose weight and maintain a healthy state, but it is almost impossible to lose weight by exercise alone. I used to run a treadmill for 30 minutes after eating and drinking, thinking that I could consume the calories I eat, but in fact, controlling my diet is the first thing. To lose a pound of fat, you have to burn 3,500 calories more than the calories burned. You can imagine how difficult it is to use exercise to consume food from your bad diet.
A more intuitive example: 30 minutes of jogging can burn 180 to 266 calories, but an Oreo (3 cookies) contains about 160 calories! This is why some people can lose weight without doing aerobic exercise. The six keywords for weight loss are’keep your mouth open and open your legs’, which means that diet control is the basis for weight loss and proper exercise is an accelerator for weight loss. It is often heard that people have exercised a lot but have not lost weight. The root of weight loss is achieved by calories intake
5. Aerobic exercise is essential, don’t neglect strength training
According to the Dietary Guidelines for Chinese Residents, it is recommended to engage in moderate-intensity physical activity at least 5 days a week for a total of more than 150 minutes. Moderate-intensity activities are those that require some strength but can still speak easily during the activity.
Many girls worry that strength training will grow muscles that look unsightly, but in fact, the increase in muscle mass slightly promotes metabolism and makes the body look more slender and well-balanced.