How did I lose 13 pounds in 3 and half months? Under the premise of no medicine, no acupuncture, no suffering, and no hunger.
There was a time when I was a little desperate about losing weight. Because it is difficult to endure the feeling of hunger; and a lot of exercises will make people tired, collapse, and affect daily life; I dare not use drugs for fear of side effects; I have tried acupuncture once, but I don't like it, and I always worry about whether the needles will be dirty...
Here is the method I use:
1. Adjust sleep and change endocrine
Many people get fat because of endocrine disorders,
and so do I. Want to change your endocrine, the best way is to change your sleep habits.
Everyone knows that it’s good to go to bed early and get up early, but many people feel that they can’t do it, because “there is too much work to finish”, “nightlife is very interesting, don’t want to give up”, “wake up early every day, it’s hard to persevere”…
What if you don't need to persevere? Wouldn't it be better to let the body naturally go to sleep and wake up in the morning?
1) Work at sunrise and rest at sunset.
When you wake up in the morning, be sure to see the sun immediately; during the day, spend as much time outside as possible (at least an hour); at night, when you decide to go to bed, turn off all the lights and close the curtains (thick, opaque ones) to isolate the streetlights and neon lights outside. Also, don't wear sunglasses. In this way, your body can feel the obvious difference between day and night, and it is also known to provide energy during the day and sleep well at night.
If this is very, very difficult, here is a discount: keep your desk near the window, eat where the sun can shine, and, buy a light box (electronics that simulate sunlight, I've been looking for a long time), I bought one online and use it to take pictures of myself for more than 1 hour every day. Of course, don't discount if you can, as long as you don't get the sun, your body will feel that you are living in a cave, and you don't need a lot of energy at all.
Exercise, move as much as you can. In the morning, start your day with exercise. The advantage of this is that your body temperature will rise quickly, and your body will feel that you are moving, and you need energy. What I chose is to jog in the community for half an hour (3 laps), I don't need to run very fast, as long as I run, my body will naturally wake up.
At noon, walk for half an hour after dinner. I would like one of his secrets to lose weight, that is, he must stand or walk after eating, and never sit or lie down. Thin. What I chose was to go to buy some fruit near the unit, walk slowly, and walk back for exactly half an hour (the other two advantages of doing this are that by the way, half an hour of sunshine is solved, and fresh fruit is guaranteed to eat in the afternoon). If you have enough time, walk half an hour after your nap (buy something else, or go somewhere, for example, find a stall to clean your shoes, send your clothes to dry cleaning, buy some side dishes for dinner, etc., by the way, put a lot of things in life are resolved.)
At night, move around after meals. Or go to the greenery to take away, or (if there is a chance) play badminton with others. Of course, it's not always possible to do it, but I feel that the days when it's done are better than the days when it's not. However, two hours before bedtime, it is impossible to exercise vigorously.
3)Take a nap, and control it within half an hour
Because the body will have a natural body temperature drop process at noon, take a nap to spend, let the body relax, and get nourishment.
Sleeping time varies from person to person, but it should never be longer than 45 minutes, as this will cause a deep sleep that will keep you awake and groggy throughout the afternoon. After experimenting, I found that 22 minutes is more suitable for me.
If you are very tired, you can sleep for more than 10 minutes in the evening, and exercise immediately when you wake up, which will help your energy level at night.
4)Get up and go to sleep at a set time every day as much as possible.
Because the human "sleep clock" is controlled by the receptor's temperature, at a fixed time every day, the body temperature will rise, and people will wake up; at a fixed time, the body temperature will drop, and people will fall asleep. So, not getting up and going to sleep at a set time is equivalent to making your body jet lag every day (how painful).
It's not difficult to do. Pick a time in the morning that you will never be late (for anything) to get up, and then settle down (of course, you need to restrain yourself from the urge to "return to sleep", and don't think about going to bed on weekends to get a good night's sleep, that will destroy the "sleep clock" that you have finally obtained. You can leave it to your body at night, and sleep when you are sleepy. I control it to wake up around 5:30 now, and I will yawn before 11 p.m.
5) Avoid indigestible things like beef at night. Keeping the digestive system busy at night can be detrimental to sleep.
What can affect the quality and length of sleep is what you do during waking hours during the day. The two most important factors are light and exercise. With as much light and movement as possible, you will sleep soundly at night. If you don't do it one day, don't worry; just get back to the habit the next day, because your "sleep clock" will still work as it was set before. If you haven't done it for a while, don't be afraid, just go back to it. In terms of sleep, your body only recognizes what you've done now, and doesn't care too much about what you've done before.
How to choose food
How much you eat is of course important, but what is more important is what you eat.
Eating the right food can make a person lose weight quickly without reducing the food intake. The by-products include no constipation, better skin, and improved energy levels.
To eat the right food, you must first figure out what types of food are:
Carbohydrates.
Including the rice, noodles, millet, buckwheat, corn, sweet potato, and other grains you eat, as well as potatoes, chestnuts, lotus root, taro, and other vegetables with high starch content, as well as candy, ice cream, and other desserts, sugar-sweetened beverages, etc.
(I will talk about the calculation later. When calculating carbohydrates, the most likely thing is to miss a lot of things in it, or even to other camps)
Protein
The easiest thing to think of is egg protein, as well as soybean products such as milk, tofu, soy milk, and lean meat of various meats. It should be reminded that many vegetables also contain a lot of protein.
Fat
Including the fat in meat, all kinds of cooking oil (whether meat oil or vegetarian oil, even sesame oil), chocolate, ice cream, bread, and desserts with butter and cream are easily overlooked.
Vitamins, Minerals, and Fiber
It is found in all kinds of foods, and fresh vegetables and fruits have a large amount, and they are well absorbed. They are the most recommended sources of intake.
How much of each type of food do you eat?
This is the most complicated place in the nutrition of all kinds. After reading a lot of books, I came up with a simple formula:
Divide the food you eat each day into quarters: 1/4 vegetables, 1/4 fruit, 1/4 carbs, and divide the rest in half, 1/8 protein and 1/8 fat.
Here, a common mistake is to count some carbohydrates in vegetables (potatoes, chestnuts, lotus root, taro), oil for cooking as fat, protein in vegetables as protein, and fat in meat as fat, and ignore the candy and desserts you eat. Just eat it in strict accordance with this ratio. It is guaranteed that you will be thin, and you can still eat.
Your favorite sweets and meat (that is, eat a little less, such as only one or two bites; and, if you have eaten dessert today, you must deduct the proportions of protein, fat, and carbohydrates accordingly. Eat more vegetables and fruits in the remaining eating opportunities, and even continue to deduct these aspects the next day)
To give an example of my meal:
Breakfast: (made from corn, buckwheat, or black rice flour) (mainly carbohydrates and fiber)
1 egg (boiled, avoid excess fat. Contains protein and fat)
Lunch: 1 part white rice (2/3 bowl), 3 parts green leafy vegetables, 1 part other vegetables (such as carrots) or soy products
Dinner: one rice, one bowl of millet bean porridge
Morning snack: around 10:00, eat two fruits and 12 peanuts.
Afternoon snack: around 15:30, eat 2 fruits and 2 walnuts. (Actually, the fat in an egg is enough for half of the fat a person needs in a day, so adding the nuts eaten and the oil in the lunch dishes are enough; protein is passed through eggs and soy products, and a few numbers of vegetables. Protein is enough.
If you want to eat meat, you can choose noon or evening, but pay attention to no more than one meal a day, and you can't eat beef, which is indigestible, at night.
In addition, the amount of meat a person eats a day cannot exceed the size of his palm.
If you have eaten meat the day before, the eggs the next morning will be canceled, and you can replace them with dried tofu)
Pay attention to the "glycemic index"
Different foods have different abilities to raise blood sugar, which is called different "glycemic indexes".
Foods with a high "glycemic index" (GL value for short) will cause the body to quickly digest and absorb a lot of sugar, rampage in the blood, and make your pancreas busy secreting insulin, moving sugar into the liver, you have the blood sugar level dropped quickly, so I felt hungry again and went to find something to eat.
Therefore, choosing foods with low GL values can make us feel hungry later and eat less food.
It's a pity that everyone’s sweets, as well as the white rice and white noodles we usually eat, have high GL values. Therefore, you must eat fewer sweets and replace them with fruits (fructose is the main ingredient in fruits, so the GL value is relatively low); eat less white rice and white rice, replace them with brown rice, and whole wheat, and eat a variety of millet, oats, corn, beans and other grains the easier way to eat is to cook porridge, grind soy milk. If possible, try to eat two grains in three meals a day.
The food with the lowest GL value is all green leafy vegetables. The GL value of the protein is also relatively low. When they are eaten with rice noodles, they can also slow down the digestion speed of rice noodles, that is, reduce the GL value together. So, when eating rice and noodles, remember to order more dishes and eat them together.
Change the body's metabolic rate
Why do some people eat a lot in one meal and still be thin?
Why do some people go on a diet to the point of abusing themselves and still not losing weight?
Why can someone happily show off on the Internet "After I lost weight for a while, I still lose weight by doing nothing now", is she a liar?
I used to wonder about these questions too, until after reading a bunch of books and finally having the archives - they were all true!
It's not that the law of conservation of energy does not work, it's that their body's metabolic rate has been changed by their best. For illustration, if someone deposits plutocrat in the bank, The interest on current, 3- month, 1- time, and 3- time terms are not. The same. Indeed, if you deposit the same quantum of plutocrat for the same quantum of time, The quantum of plutocrat you get back, in the end, isn't the same. (The most woeful memorial is that some accounts were firstly deposited for a one-time term. Once they're deposited, 30 times, but will also be charged by the bank for guardianship freights. I'll tell people this kind of thing casually.?)
In primitive societies, survival is the most important problem, and not enough food is the biggest trouble.
So, if the body senses that you're full and in a good mood, it'll work happily and occasionally waste a little;
Still, and it's" suddenly"," for several days", If your body senses that you are not getting enough to eat. Still, depressed, and chronically anxious,
If the body senses that you're unhappy. Prepare for shortage", this is the reason why people with long-term busy work and high pressure are prone to have small tummies.
In addition, there's a secret - how numerous calories a person consumes in a day, not by how important exercise is done.
The little way you run and the little exercises you jump are insignificant to your body. Utmost of the calories are used for" rudimentary metabolism, which is what your body needs to consume to maintain life.
Everyone's rudimentary metabolism is different. The important thing is - people with further muscle use more, and people with further uselessness. That's to say, if you see a thin man, his whole body is full of muscles. Indeed, if he does not exercise, he'll consume further than you, a fat man who works hard.
Exercise isn't useless, but not immediate. It must be possible to ameliorate the body fat rate (how important fat and muscle each account for in the body) through exercise. This is why numerous people don't lose important weight when exercising, but lose weight when they stop exercising.
To add up, we should do these effects to ameliorate the body's metabolic rate
1. Never let yourself be empty. Noway spark the switch for the body to enter a "wartime state".
In addition to eating three refection on time every day, it's stylish to arrange snacks about 1 hour before refection in the morning and autumn the content is fruit and nuts. Because fruits have sugar and vitamins; nuts have ca canvas, which can't only five calories, but also make the body feel full briskly when eating lunch. Do not eat too important at a time, at most two servings of fruit, each serving is the size of your fist; nuts are controlled within 6 walnuts, (or) 12 peanuts, other nuts do the same, of course, don’t just eat supper at night.
As long as I'm in the office, there must be fruits and nuts in my hole; when I go out, I keep a small packet of peanuts in my bag, and I intimately eat a many when I'm empty.
2. Noway let yourself be nervous, stressed, or depressed. Noway flip the switch on your body into a "ready state".
3. Exercise and find ways to increase muscle mass. This is a good way to do it formerly and for all, and it's worth doing for every MM who wants to lose weight.
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