If you are in this stage, I hope you can pay more attention to the harm of obesity and the benefits of weight loss, don't let your family worry about your health.

If you still haven't had the concept of weight loss after reading this, you don't need to read the rest, because it doesn't make sense to you.

Second stage: Intend to lose weight

Many people have started to want to lose weight. The motivation of girls is mainly to have a slender figure, and men after marriage are more concerned about health. No matter what the motivation is, having a weight loss awareness is a good thing.

In this stage, I suggest you start to learn about scientific weight loss knowledge, learn how to judge which methods are scientific, and how to judge whether a weight loss method is scientific, from several aspects.

First, safetyThis is the basic requirement. If this weight loss method uses harming the body health as the cost, even if it is effective, don't choose it, it's not worth it, such as weight loss pills, fasting, and excessive exercise.

Second, effectivenessIf you have done the safety and have no effect, what's the use?Effect needs to be verified over time. You can look at the cases of this method before.

Third, sustainabilityIf you have done the first two points, safety and effectiveness, but cannot be sustained, then it will certainly rebound. For example, some people successfully lose weight by taking replacement meals, which is effective and safe, but many people who lose weight by taking replacement meals will inevitably rebound, because they didn't solve the root of your obesity, that is, eating problems. You can't eat replacement meals for a lifetime. When you return to your original diet, you will rebound.

Therefore, based on the above analysis, the most scientific weight loss method is currently diet plus exercise, there are no other shortcuts. All professional weight loss experts recommend this pattern. It's safe, effective, and sustainable!

As for other pseudo-scientific weight loss methods, they may be effective in the short term, but they are not good for you in the long run.

Third stage: Planning stage

After choosing a method, you start to prepare and plan, such as downloading a weight loss APP, which generally recommends Mint Healthy, which can record diet, query food energy, and record weight. You also need to buy a body fat scale to measure weight and body fat regularly. This is a tool preparation. (If you don't like to bother, buy a keto scale)

Next

Calculate your current obesity degree, you can use a simple method to calculate it, which is your height (in centimeters) - 105 (or 110), the resulting value is your standard weight. The waist circumference of men should be less than 85 cm, and 80 cm for women is best. How to judge obesity

Then calculate how much weight you can lose in a month reasonably. (Click on blue font) Reasonable weight loss in a month Then calculate how much weight you can lose in a month reasonably. (Click on blue font)

Calculate your basic metabolism, click on blue font Calculate your basic metabolism, which is the energy you consume in a day as a reference. This stage is about preparing tools and making your weight loss plan.

Fourth stage: Weight loss stage

The weight loss stage is to arrange your diet and exercise, and execute your plan. The diet arrangement clicks on blue font (Breakfast, lunch, dinner arrangements), and how to exercise clicks on blue font (exercise plan). Many people fail in this stage because they are full of confidence in the first three stages, but when they start to execute, they can't stand it because many people still can't resist the temptation of red-braised meat, so they lost to food again.

You must persevere in this stage. Don't put snacks or drinks that you like in your home and workplace. Don't look at people eating fried chicken legs.

Weight loss doesn't mean you can't eat high-energy food completely. It's okay to eat some of your favorite foods occasionally, as long as you balance the energy the next day. Weight loss is about controlling energy balance. You can take a look at my article, which will help you (800 calorie recipe).This stage is about executing the plan, the most important thing is to persevere, don't give up. Fifth stage: Small achievement After a lonely and long weight loss, you have finally succeeded. Many people will relax and think this is the end, and they will indulge for a while, and haven't eaten red-braised meat for a long time. It is said that 90% of people will rebound within 2 years at this stage, because as soon as you relax, you will slowly return to your original eating habits. Therefore, weight loss here is not over, although you don't need to lose weight, but you still need to change your eating habits. Don't relax at this stage.

Sixth stage: Preventing rebound

Weight loss takes about 3 months, 6 months, and even longer periods such as 1 year. When you succeed, it's the first 5 stages. It doesn't mean it's over. The next half year to 1 year is the maintenance period. If you don't rebound by more than 1 pound in the next six months, then your eating habits have been established. The rebound rate is 50%. If you don't rebound more than 1 pound in 1 year, then your diet structure has been established, and the rebound rate will be less than 20%.

Congratulations, you have mastered the ability to control energy, and it's unlikely to rebound.If you haven't passed the sixth stage, it's not a success.

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