If you want to lose weight, forget about your weight

As a senior weight loss person who has successfully lost more than ten pounds of fat, I am often asked how I lost weight. Every time I don't hide my secrets, I teach with all my heart.

However, according to my observation, there are very few people around who have successfully lost weight, including those who have asked me for advice on losing weight.

Most people hold their stomachs and say, "Hey, it's time to lose weight."

Or on the treadmill for two days, yelling that I'm too tired to take a break, and then never showing up at the gym again.

1. Forget about weight

Why do so many people fail to lose weight?

After many girls started to lose weight, they weighed their weight once a day, but found that they did not lose weight after hard exercise, but sometimes increased. Some people may persist for a month or two without seeing results.

The hard work did not pay off, so I naturally lost confidence and turned to the arms of the TV series of fried chicken, potato chips and sofa.

In fact, you don't need to put so much pressure on yourself. As for your weight, you can lose it if you can. If you can't lose it, don't worry about the scale.

Weight loss is a metaphysical mystery for ordinary people, and over-emphasis on weight will only give up prematurely because it is difficult to achieve the set goals.

In fact, fundamentally, what we want is a healthy and slender body, not a good-looking weight.

For example, the photo below

Even if the factor of posing for a photo while taking a breath is removed, she is 71kg, undoubtedly healthier, more energetic, and more compact than her 68kg.

That's what I'm trying to say too: "Weight doesn't matter."

What matters is body type.

What is the ultimate goal we pursue?

a healthy body.

The purpose of exercise is not to lose weight, but to give yourself a healthy body. Losing weight is just a by-product of fitness.

If you keep exercising, you won't necessarily gain a lighter weight, but you will definitely gain a vibrant, energetic body and a more graceful physique.

Incorporate exercise into your life, make it a habit, and you're not far from a healthy, slim body.

Second, first set a small goal that can be achieved

Now that the slogan is over, it's time to talk about something practical.

I know a lot of girls are discouraged from exercising because they think it's too hard.

I still say the same thing, don't put too much pressure on yourself, it's not just an hour of lifting iron every day to exercise.

We can start by setting ourselves a small goal that we can achieve.

The goal is not how many pounds to lose a month, but a daily exercise plan.

For example, exercise for half an hour a day, three days a week.

If you think the intensity is too high, turn it down a bit.

Even 15 minutes of exercise a day is better than sitting still.

Set yourself a standard that you can reach on tiptoe, and you can stick to it for a long time.

Zuckerberg announced on the first Monday of 2016 that his New Year's resolution was to run 365 miles (587 kilometers) in one year. Evenly spread down to run 1.6 kilometers a day.

Many people may scoff at it. This goal is too small.

But Zuckerberg went from a rookie runner who only hoped to run a mile a day to easily completing a 20-mile (32-kilometer) long marathon in just 196 days by setting a small goal.

Goals don't matter how big or small, sticking to the end is the most important.

3. Choose the amount of exercise you can tolerate

When you first start exercising, you should use the amount of exercise you can tolerate. Never compare with others.

I used to do aerobics with the famous pumpitup series on the Internet. At the beginning, even the warm-up exercise could not be completed smoothly. After finally getting on with the jump and warming up, I sat on the ground and couldn't even catch my breath.

But instead of giving up, I split an episode into parts and worked out a small part a day.

Now I can skip an episode easily. Don't be discouraged if you collapse after ten minutes of exercising panting. We can slowly increase the amount of exercise as our body adapts. Anyway, it's a long time coming to Japan.

If you don't accumulate silicon, you can go thousands of miles.

Don't be afraid that it will be too difficult to exercise, Hu Shi said: "Every inch is an inch of joy."

4. Find the easiest way to stick to it

For the vast majority of people, exercising is a difficult thing to stick to.

Lack of time, no energy, boring.

What we need to do is to find the time and way that we can most easily persist.

For example, I choose to sacrifice my lunch break and exercise at noon. Because of the convenience of having a gym upstairs in the company, you can change your clothes and arrive at the gym at 12:00, exercise until 12:50, take a shower and eat, and go to work at 1:30.

Don't delay social activities in the evening, and don't force yourself to get up early. Noon is the best time for me to exercise.

The exercise is dominated by the elliptical machine (the one in the photo). I like to put my phone on the elliptical to watch TV shows. Sometimes I'm so fascinated by it that I don't want to stop exercising. Watching TV shows while on the elliptical is a happy part of my day.

If you don't have this convenience, you can also choose to do it in the morning or evening. For example, you can choose to wake up early and walk to work. You can listen to music or podcasts while walking.

The same goes for exercising.

If you don't like lifting dumbbells and equipment, you can choose Pratt, boxing exercises, etc.

At the beginning, you can try several ways to find the one that suits you best, the easiest to stick to, and the most convenient, suitable, and accustomed time, and find ways to make your exercise more interesting—for example, watching TV while exercising, Listen to music, or choose to do jazz, belly dancing, pole dancing—it’s too boring and it makes you feel miserable and give up.

In the beginning, the important thing is to form a habit of fitness and make fitness a part of life, instead of thinking about the effect of exercise first.

When you no longer feel like exercising is a chore, when you become an alias, you can consider increasing the intensity or lengthening the duration of your workout for better results.

Of course, whichever way you choose, you're sacrificing a portion of your current recreational break. Because to achieve any goal, no matter how small, there is a price to pay.

5. Do you need to be hungry to lose weight?

The answer is no need.

At the beginning of your workout, you might even eat more because of an appetite—like me.

As long as you keep exercising, you can choose to keep your current eating habits the same. But in order to lose weight better, you can eat less, or simply quit the two calorie-heavy snacks and drinks.

If your diligence level exceeds 50% of the weight loss people, you can adjust your diet structure, eat more vegetables, fruits, fish, poultry, and less fatty meat, boiled fish and other greasy foods.

If your seriousness and hard work are more than 99% of people, you can learn their recipes from fitness experts and strictly control your diet, such as eating only vegetables and fruits and cold chicken breasts, and buying expensive protein powder. But if you just want to exercise, you don't need to torment yourself.

All in all, you don't need to go hungry. For a greedy cat like me, it's too painful not to eat. I insist on exercising just to open my stomach and eat Chongqing hot pot.

6. What practical fitness methods are recommended?

The first thing I would recommend to you is the elliptical machine.

The elliptical machine has less impact on the knees, is not easy to damage the joints, and is very suitable for people with heavy weight. Although running has a good weight loss effect, it hurts the knees more, and it is especially unfriendly to people who are overweight.

Ellipticals come in a variety of different resistance settings, so anyone with strong or weak cardio can find the right resistance.

You can also watch TV shows on a tablet or mobile phone on the elliptical machine. Think about it, is it cool to have the experience of watching TV shows while running on a treadmill?

The disadvantage is that the fat burning effect is not as good as that of treadmills, mountain climbing machines and other equipment.

But I think the indicator of "easy to stick to" is more important.

The second is the ballet aerobics series by MaryHelenBowers.

You may have heard of this ballet coach, especially her "Swan Arm Series". She put out a series of ballet-based fitness videos, and I practiced several series and felt that a lot of them really hurt my knees.

But the following two series are relatively simple, and according to my personal experience, it is not easy to cause physical damage.

TotalBodyWorkout is less intensive and suitable for beginners.

BodyBlast is more intense. The famous "Swan Arm" comes from this series.

The common features of these two sets of exercises are: short time - only fifteen minutes; simple operation - only one mat can be practiced. The "Swan Arm" episode didn't even need a mat, just standing.

There are many resources online. You can find it by entering keywords at station B or Youku.

And then there's JillianMichaels' fitness video

Jillian Michaels is known for being a weight loss coach on the variety show The Biggest Loser. This is a variety show that invites obese people to lose weight.

She is my very favorite coach, with a more lively style. In the fitness video, she likes to joke with the fitness model next to her, and she will encourage you through the TV screen when the exercise intensity is relatively high, motivate you, and let you not give up.

Compared with those coaches who only shout one, two, three, she is really much cuter.

She puts out more workout videos than I can count. One of the more famous is 30-dayshred.

The series has three episodes of thirty minutes each, ranging from easy to difficult. You can practice as long as you have dumbbells and a mat. The reason why it's called "30-dayshred" is because the plan of this series is to let you practice for ten days per episode, and every ten days to step up to a new level, you can practice the next episode.

Actually, you don't have to be so rigid. If you feel like you can't get to the next level, it doesn't matter if you practice for a few more days.

Again, there are plenty of resources online. You can find it by entering keywords at station B or Youku.

I recommend two more books

Seven, fitness should also be beautiful

Next, I exposed my shopping blogger nature. Recommend some good-looking and practical sportswear items to everyone.

An amateur player like me doesn't need professional equipment that costs hundreds of dollars per item.

But beauty is a must.

I bought this bra, it looks good and wears well.

Leaky navel yoga clothes

Sports Short Sleeve T-Shirt

mesh T-shirt

Short Sleeve Quick Dry T-Shirt

I bought this t-shirt and the quality is very good. This one is a sporty retro style, you can try it if you like this style.

Short Sleeve Quick Dry T-Shirt

The two T-shirts are about the same quality, this one has a larger neckline and is thinner.

Breathable, quick-drying, anti-glare shorts

As a conservative old aunt these shorts are exactly the length I want

Stretch Lettering Track Pants

Mesh-paneled stretch leggings

Slit Sports Cropped Pants

There is a small slit, which is chic in sweatpants.

Today's recommendation is here.

Please leave a message to me which part you think is great, which part is not good, or where you can improve it, what clothes you want to see, etc. Your opinion is my direction for improvement. Thank you.