My Weight Loss Journey - Stage 1 (124kg-108kg)
It makes me so happy to see so many friends paying attention to my first article. My weight loss journey may not be the best, but it's the most suitable for me. I hope the notes I record can also bring you inspiration, let's find the most beautiful self together.
Weight loss is also a kind of self-control. Before starting to lose weight, you first need to know why I want to lose weight? Is it for health? Or beauty? Or to regain the confidence that I have lost for a long time?
Without a doubt, we will all say that there are these.
At that time, because of my health and the confidence I had lost for a long time!
Weight loss is about controlling your intake versus your expenditure (calories in vs. calories out).
Why do we always struggle to control our intake? From a physiological perspective, desire is controlled by dopamine secreted in the body. Often it's not that you need it, but the dopamine secretion makes your desire swell, so do you have the following feelings?1. I don't really feel hungry, but I just want to eat?
2. I've already finished eating, but it's so delicious that I want to eat another bite!3. I just want to drink a bottle of soda today, it's okay to drink water.
…We all know that these are the internal conflicts we face. Ultimately, dopamine defeats our self-control.
The key is to control your desires, mainly because I thought I wanted to eat meant my body needed to eat! No, it's desire, so controlling desire means I don't understand what my body really needs!
Summary: Focus on what your body needs, accept desires, but deal with them correctly!
Two, prepare tools
1, Body fat scale
2, Recording tool. Recommended: Mint Health
3, Exercise tools. Recommended: KEEP
Three, execution
I didn't make any specific goals because, in normal circumstances, the more specific the goal, the easier it is to give up (personal experience, not representative of everyone, don't spray). If you don't want to do it, just do it, and then make a target when you've formed a habit. Goals should be suitable for yourself, don't be too strict, don't be too long-term!
1, Record your weight and body fat percentage.
Key: It's not recommended to weigh yourself daily, but at least twice a week.
Don't be anxious because of weight fluctuations. Anxious mental state will also hinder your weight loss.
2, Learn to eat (
Download Mint Health, in the previous stage, I recorded what I ate every meal, it will calculate your calorie intake and give you reasonable suggestions.
My basic metabolic rate is 1180 when I was 124kg, plus daily work, housework, I intake no more than 1600 calories a day.
I looked it up online, here are some examples of what you can eat for 1600 calories:
Breakfast
2 slices of bread 168 calories + 1 boiled egg 80 calories + 1 milk box 135 calories + 1 medium apple 95 calories = 478 calories
1 bowl of brown rice (200g) 136 calories + 1 bun (100g) 221.00 calories + 1 egg 80 calories = 437 calories
Lunch
1 bowl of rice 230 calories + 200g of green vegetables 34 calories + 200g of peeled gourd (boiled, add salt) 22.00 calories + 150g of stir-fried chicken breast 188 calories = 474 caloriesDinner
1 corn on the cob about 200 calories + 50 calories of vegetables with a little oil + 100g of fish 120 calories
Key: These add up to less than 1600 calories. If you maintain your weight, you can add an apple to the morning and afternoon, about 74 calories. If you want to lose weight, you can weigh the food in the meal and adjust it accordingly.
Four, exercise (recommended to download KEEP)
Some people ask me, can I not exercise? My answer is: you can, but if you don't want to lose weight, you will have sagging skin and wrinkles that are difficult to accept, then you should exercise.
You don't need to do a lot, 30 minutes a day is enough!
When I was 37 years old, excessive aerobic exercise will cause me to lose fat quickly but it will not be able to make up for the skin slackening later. So I chose a combination of anaerobic exercise and yoga.
During KEEP, I often participated in these classes during that period:
1, Back muscle shaping (15 minutes)
2, Hand muscles efficient fat burning (11 minutes)
3, Waist line shaping (12 minutes)
4, Yoga ‘basic strength’ (30 minutes)
5, Yoga*Back tightening (30 minutes)
I do back or waist line or fat burning or yoga every day. Six days a week, doing two projects a day, and sticking with it.
Summary: The most difficult thing in the first stage is to record what I ate every day. It's very troublesome for people who have to do housework and work, it was really forced at the beginning, and it became a habit later. But recording is just a few seconds, it's just our excuse. If you want to do something, don't make excuses!
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