Is it possible to lose weight through exercise without dieting? Advertisement flash

. Losing weight must be based on dieting, supplemented by exercise.

Don’t take weight-loss drugs or exercise heavily, but dieting is necessary. It took me one semester in my senior year of high school to go from 200 I lost weight to 140 pounds and kept it off, and now I am about to graduate from college.

There is no trick to losing weight, just eat less and move more! In fact, it is not as difficult as you think. Even the method is good or bad. It depends on you. Can't keep my determination.

Secondly, let's talk about the method. 1. Reduce food intake: The most important thing is to fix the food intake (note my description of food intake below). If you want to take it step by step, you will need greater determination to truly get rid of food addiction. Starting from the first meal you decide to lose weight, maintain two-thirds of the previous food intake: eat half of the meal and no pasta; resolutely avoid eating fried or greasy food. Food, resolutely avoid eating sugary foods, including fruits (vegetables) can provide necessary vitamins. It is simply impossible to lose weight by skipping meals and only eating fruits. Sugar is converted into fat very quickly; it also increases blood sugar and increases kidney function. Burden; blood sugar is consumed very quickly, and water is consumed very quickly, so you will be hungry easily and cannot help but eat again); protein intake should be appropriately reduced, try not to eat pork, eat chicken and duck meat instead, and do not eat the skin; meat and Eggs should be boiled as much as possible, without adding sugar, oil, and less salt. Of course, it is best to boil vegetables.

I was not so demanding before. Vegetables are basically stir-fried, and my mother is afraid I'm nutritionally deficient, and sometimes I buy braised chicken wings and other high-fat foods. So if you strictly follow my diet, losing 50 pounds in three months will not be a problem. But don't be too eager for quick success. You won't become fat by eating one bite, and you won't be able to lose weight in one day. Thin people.

Also, don’t eat snacks and actively resist high-sugar and high-fat foods. For example, my mother bought me chicken wings and if I didn’t eat them, my family would worry. But psychologically, You have to be resistant. You can't give yourself an excuse like "I can't go against my parents' wishes, so I'll just eat it." That's it. In other words, it doesn't matter if I eat a snack once and adjust my stomach occasionally, and I won't eat it again. Usually If you think about "in the future", that's it. Don't eat anything except three meals. If you are like me at that time, studying and working are very stressful, or you don't have enough sleep, you can drink half a cup of skimmed milk thirty minutes before going to bed. When losing weight Don't drink tea, as it will make people feel hungry easily.

When you lose weight to normal, you need to start adjusting your diet. At this time, you need to gradually restore the oil, salt, and sugar content of the food to the level of ordinary people. , for example, slowly start to eat some stir-fried vegetables, occasionally eat fruit, meat can be seasoned appropriately, for example, occasionally eat braised vegetables, occasionally add some sugar to season the cooked vegetables, etc. Being too thin will not be healthy.

Finally, sports: I was in my senior year of high school, so I had to get up early anyway, so I got up at 5:30 to go to school, play basketball, and entertain myself if no one was around. In fact, I could be on the playground almost every morning. I meet people and play together. There are one or two compatriots in my class who want to lose weight and are inspired by me. They often come to play ball with me in the morning. But they don’t compete, they run around, shoot baskets, and perform skills continuously. It’s fun and they lose weight. It's early in the morning and it won't be very hot, so the principle of exercise is not to sweat much. If you are very fat, you can sweat a little before finishing. After exercise, have breakfast. When I was staying, the breakfast in the cafeteria was mixed. If conditions permit, it should be Eat one or two hard-boiled eggs and drink a cup of unsweetened soy milk (recommended!) or skimmed milk. Do not exercise heavily to lose weight. Once you increase your food intake, you will not be sure of the amount of exercise or food. Moreover, once you stop exercising, you will lose weight. I have experience in growing fat. Secondly, large amounts of exercise will make people lack energy, delay other things, and often cause backache and back pain. Most people can’t hold on.

Don’t think that I am losing weight. In one semester, I started losing weight in the first grade of elementary school. I continued to exercise this way until I graduated from junior high school. At first, my family supervised me, and then I took the initiative to do exercises. The most common methods were running and basketball. Now I My legs are very strong, which I have trained in the past, but I have not lost a pound of fat, so MM hastily stopped running to lose weight. After entering high school, it is a key middle school, a county middle school, which means that the study is very stressful. , coupled with the fact that my efforts have been fruitless, I was a little discouraged. In the first two and a half years, I hardly put any effort into losing weight. By the winter vacation of my senior year of high school, I weighed a full 200 kilograms, and I was extremely fat. I hope to apply for college again. I lost weight to a normal weight before. I didn't want to be a "fat boy" in college, so I started to lose weight again, but this time the method changed.

The focus becomes dieting!

In addition, for those who want to lose weight and keep fit: do not do sit-ups, which consume a lot of physical strength, are prone to injury, are difficult to persist, and have little effect. If space is limited, you can do it Abdominal curls can also be combined with a small amount of squatting, hip retraction, hand shaking, palm pressing, and turning exercises. Let me introduce abdominal curls and hip retractions. Both can be done on the bed and are suitable for both men and women. Simply put, abdominal curls are "lying on your back" "Get up", but only halfway through "get up", and don't "sit" up at the end. The principle is that the tail vertebra is not stressed. To be specific, bend your legs like sit-ups, hold your head or hold a dumbbell (small dumbbell), and stretch Go to the abdomen, and "lift" it until your eyes are almost flush with the knees. There are simple abdominal curling machines on the market, which are not expensive (a small iron frame can only be used for abdominal curling, and multi-functional ones are very expensive) , you have to lie on the ground to do it, it is easier and safer to use that thing; the buttocks are tightened, and the shape is like this "OTZ", which is to learn the dog crawling posture, kneel with both legs, and stretch the legs back in turn, like a dog peeing posture. You have to straighten and lift every time. These two exercises are relatively easy, not easy to be injured, and have little space requirements. Do abdominal curls and hip contractions 3 times a day, 10 to 20 at a time (depending on your physical condition) , don’t rush to increase the amount). Men can add a set of exercises: lie on your back, hold dumbbells (5 to 10 pounds each), and do vertical push-ups 20 to 50 times. You can do it twice a day; you will feel tired after doing it. , stretch your arms to both sides (you need a double bed) and keep your elbows flat, (hold dumbbells) pull your forearms to a vertical stop (make a right-angle fan-shaped movement with your forearms), you can also continue to swing in a natural direction chest, and then pull it back outward (turning into an obtuse-angled fan shape, but this way, the muscles exercised are partially repeated with the push up). The same 20 to 50 times, you can do it twice a day.

If you do these exercises If you feel very tired, you can do different exercises twice a day, such as buttocks in the morning and abdominal curls in the evening, and then slowly do all kinds of exercises. If your body is sore for more than a week, you must reduce your weight. Exercise enough and see if there is anything wrong with your movements. In addition, take half or one vitamin C tablet every day (I didn’t know this trick before).

I think this can be said It is the most complete weight loss and fitness advice. I have tried almost all the methods recommended by others, and I have also summarized some experiences. The above are all things I have tried myself, and they are healthy, effective and have no side effects. Friends who want to lose weight are strict If you follow these instructions, it will definitely be effective and save you a lot of detours.