If you want to lose weight, please forget about weight first

As a senior weight loss person who had successfully removed more than a dozen pounds of fat, some people often asked me how to lose weight. I have no private hiding every time I have taught each other.

However, according to my observation, there are very few people who have succeeded in weight loss around, including those who have asked me to lose weight.

Most people just held their stomach after eating full dinner and said, "Hey, it's time to lose weight."

Or insisted on the treadmill for two days, he said that he was too tired, and he had to rest, and then never appeared in the gym.

1. Forget about weight

Why do many people lose weight?

After many girls started to lose weight, they called once a day, but found that the weight after hard exercise did not reduce the weight, and sometimes increased. Some people may persist for a month or two and have not seen the effect.

The hard work did not get back, and naturally lost confidence, and switched to the embrace of the fried chicken potato chip sofa TV series.

In fact, you don't need to put it so much for yourself. If you can lose it, you can reduce it. Do n’t control the weight scale if you ca n’t reduce it.

Weight loss is a metaphysics for ordinary people. Excessive attention will only give up prematurely because it is difficult to achieve the established goals.

In fact, fundamentally, what we want is a healthy and slim figure, not a good weight.

For example, the following photo

Even if she is inhaling and puts on her posture to take pictures, she is undoubtedly healthy and energetic than she is 68kg, and her body is more firmer.

This is what I want to say: "Weight is not important."

The important thing is the body shape.

What are the ultimate goals we are pursuing?

A healthy body.

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

Instead of exercising, you do not necessarily gain a lighter weight, but you will definitely gain a vigorous and energetic body and a more beautiful body shape.

Incorporate exercise into your life and make it a habit, you are not far away from a healthy and slim figure.

2. First set a small goal that can be achieved

The slogan is over, it's time to talk about it.

I know that many girls look forward to exercise and feel too hard.

I still say that, don't put too much pressure on myself, not to exercise for an hour every day.

We can set a small goal we can achieve first.

This goal is not how many catties are reduced a month, but a daily exercise plan.

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

If you think this intensity is too strong, then lower it.

Even if you exercise for fifteen minutes a day, it is better than sitting.

Give yourself a standard for yourself, so you can stick to it for a long time.

The first Monday of Zuckerberg announced on Monday 2016 that his New Year plan was to run 365 miles (about 587 kilometers) in one year. It was only 1.6 kilometers after the day.

Maybe many people have to sneer. This goal is too small.

However, by setting up a small goal, Zuckerberg grew from a rookie runner who only wanted to run 1 mile every day to easily complete 20 miles (32 kilometers) for a long distance marathon for only 196 days.

The goal does not matter the size, and it is most important to stick to it.

3. Choose the amount of exercise you can bear

At the beginning of exercise, the amount of exercise you can bear should be subject to the initial exercise. Never compare with others.

I have followed the Internet that is well -known on the Internet. At the beginning, even warm -up exercises could not be completed smoothly. After all, he took the warm -up and sat on the ground, and he couldn't even breathe.

But I did not give up, but took a few episodes into several parts and exercised a small part a day.

Now I can jump a episode easily. If you are panting and collapsed to the ground for ten minutes, you don't have to discourage it. We can slowly increase the amount of exercise after the body adapts. Anyway, come to Japan.

No silicon steps, no thousand miles.

Don't be afraid that fitness is too difficult, Hu Shi said: "One inch of inch is happy."

4. Find the easiest way to persist

For most people, exercise is difficult to persist.

Lack of time, no energy, boring.

What we have to do is to find the easiest time and way of persistence.

For example, I chose to sacrifice the lunch break and exercise at noon. Because of the convenience conditions of the gym on the company, you can change your clothes to the gym at 12 o'clock, exercise until 12:50 to take a bath and eat, and go to work at a half at half.

Do not delay social activities at night, and do not need to force yourself to get up early. Noon is my most suitable exercise time.

During the exercise, the elliptical machine is the main (that is, the thing in the photo). I like to watch the TV series on the elliptical machine. Sometimes I can see it, and I am unwilling to end the exercise. Watching the TV series while stepping on the elliptical machine is my happy time.

If you do not have such convenient conditions, you can also choose to be in the morning or evening. For example, you can choose to get up early and go to work. You can listen to music or podcast while walking.

The same is true for exercise.

If you don't like to lift dumbbells and equipment, you can choose Prate, fight exercise and so on.

At the beginning, you can try a few more ways to find the most suitable, most convenient, most suitable time, and the most accustomed time, and to try to increase the fun of exercise -such as watching TV while exercising, Listen to music, or choose to dance jazz dance, belly dance, steel pipe dance -too boring will make people feel painful, and then give up.

At the beginning, it is important to form a habit of fitness, turning fitness into part of life, instead of considering the effect of exercise first.

When you no longer feel that exercise is a bitter maturity, when you become aliases and not exercise uncomfortable Sky, you can consider increasing the intensity or extending time to achieve better exercise effects.

Of course, no matter what method you choose, you have to sacrifice some of your current entertainment rest time. Because to achieve any goals, even if the goal is small, you have to pay the price.

5. Is it hungry to lose weight?

The answer is not needed.

At the beginning of exercise, you may even eat more because of a big appetite -for example, me.

Under the premise of insisting on exercise, you can choose to keep your current diet. But in order to better lose weight, you can eat less, or simply quit snacks and drinks.

If your diligence is more than 50%of the weight -loss people, you can adjust your diet structure, eat more vegetables, fruits, fish, poultry meat, less fatty foods such as fat and boiled fish.

If you have more than 99%of your serious and hard -working spirit, you can learn their recipes from the fitness experts and strictly control your diet, such as eating only vegetables and fruits and cold chicken breasts to buy very expensive protein powder. But if you just want to exercise, there is no need to toss yourself so.

All in all, you don't need to be hungry. For a cat like me, it is not painful to eat. I insisted on exercising to open the belly to eat Chongqing hot pot.

6. What are the practical fitness methods recommended?

The first thing to recommend to everyone is of course oval machine.

The elliptical machine has a small impact on the knee, which is not easy to harm the joints, and it is very suitable for heavy people. Although running has a good weight loss, it hurts the knee and is particularly unfriendly to the heavy people.

Oval machines have various resistance settings, and people with strong or weak cardiopulmonary function can find the right resistance.

You can also watch a tablet or mobile phone on the elliptical machine. Do you think about the experience of watching the TV series while running on the treadmill. Can you have this cool?

The disadvantage is that the fat burning effect is not as good as the instruments such as treadmills, climbing machines.

But I think the "easy persistence" indicator must be more important.

The second is Maryhelenbowers' ballet fitness series.

Maybe everyone has heard of this ballet coach, especially her "Swanarmseries". She launched a series of fitness videos based on ballet. I practiced several series and felt that there were a lot of really bad knees.

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

TotalbodyWorkout is small, suitable for beginners.

BodyBlast is more intensive. The famous "swan arm" comes from this series.

The common features of these two sets of exercises are: short time -as long as fifteen minutes; simple operation -as long as one mat can practice. The episode of "Swan Arms" is not needed, as long as you stand.

There are many online resources. You can find keywords at station B or Youku input.

Then there is a fitness video of Jillianmichaels

Jillianmichaels is famous for being a weight loss coach in the variety show ThebigGestloser. This is a variety show inviting obese people to lose weight.

She is a coach I like very much, and her style is more lively. In fitness videos, she likes to joke with the fitness model next to her. When the exercise intensity is relatively strong, encourage you through the TV screen, inspire you, and let you not give up.

Compared to those coaches who can only shout, one, two, and three, she is really cute.

I can't count the fitness videos she launched. Among them, 30-dayshred is more famous.

There are three episodes in the series, with 30 minutes each episode, from easy to difficult. As long as there are dumbbells and mats, you can practice. The reason why it is called "30-dayshred" is because the planning of this series is to allow you to practice for ten days each episode, and every ten days to a new level, you can practice the next episode.

In fact, you don't need to be so rigid. If you feel that you can't enter the next level, it doesn't matter for a few days.

Similarly, there are many online resources. You can find keywords at station B or Youku input.

I recommend two books to you

Seven, fitness must be beautiful

The nature of my shopping blogger was then exposed. Recommend some good -looking sports apparel items for everyone.

Among my amateur players do not need to be hundreds of professional equipment.

But Meimei is necessary.

I bought this bra, which is good -looking.

Leakage umbilical containing yoga clothing

Sports Short Sleeve T-Shirt

Mesh T -shirt

Short -sleeved quick -drying T -shirt

I bought this T -shirt, the quality is very good. This family is a retro style. Those who like this style can try it.

Short -sleeved quick -drying T -shirt

The quality of these two T -shirts is similar. This neckline is bigger and thinner.

Breathable quick -drying anti -light shorts

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

Elastic letters sports trousers

Net yarn stitching elastic tight sports trousers

Split motion cropped pants

There is a small split, which is unique in sports pants.

Today's recommendation is here.

Which part of you think is great, which part is not good, or where you can improve, what clothes you want to see, etc., please leave me a message. Your opinion is the direction I improve. Thank you.