Lose 80 jin

since childhood, the countless "titles" nicknamed "Fatty" and "Big Fat" have accompanied me for more than a decade. This should be the most common time for all obese people. When I was 20 years old, I decided to lose weight. It was the first firm choice I made in my life.

A vegetarian diet every day, not eating after noon, crazy aerobics, lasted for half a year and every day so that my weight dropped from 240 to 160. Over the years, my weight has rebounded countless times, and lost weight countless times. When you start to go to the gym again this year, learn how to increase your basal metabolic rate through resistance training, thereby promoting fat metabolism. What I learned from so many years of weight loss experience: the factor of eating accounts for 80%, and controlling your diet is a success.

as a foodie, you must start with diet:

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share some small experiences:

Diet

every day, less oil, less salt, less sweetness. The amount of three meals will be divided into five meals, the most important thing is to get up in the morning must be 250-300ml of warm water, wake up the body. Eat after 15-20 minutes. The student who just started to lose weight must be Vegetables Salad. The early-stage must be light, adjust metabolism. Restore gastrointestinal digestion. It takes about 2-3 weeks to develop a light diet.

the order of eating each meal: vegetable dietary fiber (vitamins, minerals), protein (meat, eggs, etc.), carbon water (staple food). This diet will keep our blood sugar from rising too fast. Let the food be fully decomposed and absorbed. There will be no excess carbon and water because it cannot be consumed and transferred into fat and stored in the body. After about a month, the intake of protein can be raised slowly, but it is still necessary to control oil, salt, and sugar.

exercise

aerobic exercise: not everyone is suitable for running. Low-and medium-intensity aerobic exercise is the best condition for burning fat. For example, the treadmill slope rises at a speed of 5-7, and the body is in a state of obvious resistance. Can effectively metabolize fat. The recommended time must be more than 20 minutes. Only glycogen is consumed in the first 20 minutes, and fat is slowly consumed later.

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strength training: individuals prefer the training of large muscle groups such as squatting, lying push, and hard pull, but they must have a good rest after each exercise, about 24-48 hours. Every part should be done step by step. Forming a habit will be effective. The core of the waist and abdomen can be practiced every day, and the recovery will be faster.

another key point of PS: weight loss is that you must first reduce your weight and body fat and then increase your muscle, which will get twice the result with half the effort. Get into the habit of weighing regularly and keep control of your physical condition at all times. Losing weight is a word, come on!

experiment 3.1 this year, and lose weight steadily through reasonable diet and exercise