I lost 27 pounds of fat in 4 months, here’s how I did it step by step

However, through four months of hard work combined with effective methods, I finally succeeded in losing weight and got rid of the problem of obesity.

The following two pictures show my weight and body shape changes in the past 4 months:

In the past 4 months, I have successfully lost 27.2 pounds through aerobic exercise and diet control. As a result, I developed good living habits and made many like-minded friends. Next, I will share with you my weight loss experience combined with my personal experience. I hope it can be helpful to you, and I also hope to get to know and encourage you.

As the saying goes: To lose weight, three points depend on training and seven points depend on eating. Now I feel that this sentence is true. When I think about it, the main reason why I still haven’t lost weight after running more than 1,000 kilometers in four years of college is that I didn’t control my diet well.

I usually like to eat some snacks, but when I watch movies and TV shows, I can’t control my mouth and eat non-stop. When I have nothing to do, I go out for dinner with friends, drinking beer, eating barbecue, eating hot pot, buffets, etc. If you get up late in the morning, have breakfast and lunch together, and ask the canteen aunt to add more rice and vegetables, so you will feel full. When I eat, I often order braised pork, chicken legs, fried foods, etc. that have good taste and high fat content. If you want to lose weight, these eating habits must be changed.

This is my current daily diet. If you want to seriously lose weight, I have another suggestion: give yourself a period of time, such as one month or two months, and refuse beer and barbecue during this period. , refuse snacks, refuse fried food, and refuse all foods that hinder you from losing weight. After this period is over, you will notice a qualitative change.

If you want to continue losing weight, you must make your daily energy consumption greater than your intake. The control of diet mentioned in the first part is to control the daily energy intake, and the second part talks about how to use up the energy in the body more effectively.

Running is familiar to everyone. With the gradual rise of various domestic marathon events and running activities, more and more people have joined the running and fitness team. However, as far as running is concerned, there are many things to pay attention to. I have been running for 3 years and have run more than 1,500 kilometers in one day. Here is my personal opinion on running.

(1) If you keep running for a long time, you can lose weight really super fast! However, it is recommended that you run for more than 30 minutes each time, because the first 30 minutes of running are basically consuming the glycogen in our body. After 30 minutes, the glycogen in the body is consumed and fat will be consumed.

(2) If you want to lose weight through running, you must do aerobic running, allowing the body to consume more glucose through aerobic respiration. Instead of running fast, your body will perform anaerobic respiration, which will produce a lot of lactic acid and make you more tired as you run.

So how to control the speed when running to achieve the best fat burning effect?

By measuring heart rate, a heart rate of 130-160 per minute is the state with the best fat burning effect. If you run for a long time, you can buy a better heart rate monitor for measurement. If you don't want to buy one, you can also measure the number of beats in 10 seconds by pressing the pulse while running, and then multiply by 6 to get the heart rate per minute. After you find your optimal fat burning speed, you can use the running app to control the speed to burn fat efficiently.

(3) Although running is good, people and incidents injured due to running are really common. The most common injuries are runner’s knee, iliotibial band syndrome, shin pain, Achilles tendonitis, plantar fasciitis, and more.

If you want to run safely for a long time, you still need to have a comprehensive and systematic study of running. For example, you need to warm up before running and stretch after running, choose a pair of running shoes that suit your foot type, adjust to the correct running posture, and control your cadence, stride length, and body coordination.

Choose a pair of running shoes that suits your foot shape:

Running shoes do not refer to the sports shoes or casual shoes we usually wear. Don’t just wear a pair of sports shoes and go for a long run. A pair of running shoes that suits you can reduce the damage to your body caused by running.

Running shoes are divided into cushioning, shock-absorbing and stability types. The main difference lies in whether your feet turn in or out. You can consult customer service when buying shoes.

Running posture: foot strike point:

Generally, first-time runners strike with their heels, which causes great damage to our knees. This was the reason why I had a meniscus injury before.

The correct landing point should be with the forefoot first, then the heel, which can cushion the pressure on the knee. You can learn this specifically through online videos.

Of course, it is quite difficult for us to transition from the heel to the forefoot all at once, and it feels quite awkward. So, let’s land on the ground with the whole foot first, and there will be a transition process.

Control of cadence, stride length, and body coordination of running posture:

Cadence is the number of steps per minute. Beginner runners have less cadence and longer stride length. big. So we should increase the stride frequency and decrease the stride length.

You can use some running apps, which will record our cadence during each run. The cadence of professional marathon runners is generally between 180-240. This reduces losses to a great extent, reduces running consumption, and makes running easier and more durable.

When running, you should reduce the up and down fluctuation of the body, which has the same effect as increasing the stride frequency.

Xunzi said: The success of everything must be due to respect; the failure must be due to arrogance. When we do many things, we need to find a sense of accomplishment in order to gain continuous motivation and enjoy them.

I bought an electronic scale online before and had to weigh it twice a day. One is after getting up in the morning and the other is after running that day. These two times of weight can be said to be the lightest time of the day.

The weight measured in the morning is generally more accurate. I have always used the morning weight as the standard. Recording the weight changes during this period can give me strong self-confidence. The weight I weigh after running is generally on the light side. Every time I run 10 kilometers, I lose about three to four kilograms. After running a half marathon, I lose about five or six kilograms. But I know that most of it is consumed by the body. of moisture weight. But being able to feel so much lighter all at once makes me feel more and more accomplished in running, and my motivation for running will become stronger and stronger.

In the past four months, I have participated in several large-scale running events: Wuhu County Half Marathon, Yangzhou International Half Marathon, Wuhu 100-kilometer relay race, Wuhu Jiujiang District Happy Run, etc.

After you have accumulated a certain amount of running, you can try to sign up for some half-marathons (21.0975 kilometers) or even full marathons (42.195 kilometers). It is recommended to have a system of at least three months. Participate in running training again). If you feel that the distance between half marathon and full marathon is too far, you can also sign up for the 5-kilometer or 10-kilometer fun run in the marathon.

Nowadays, domestic marathon events are becoming more and more popular, and major cities have basically begun to hold their own marathons. It can not only promote the city's reputation, but also promote the economic development of other local industries, so it is relatively easy to participate in a marathon now.

Why do you recommend everyone to participate in a marathon? Because people are easily influenced. During the marathon, there are thousands or tens of thousands of people running together at the same time. The scene is really exciting! You can fully feel the charm of running. It represents enthusiasm, youth and health, and also represents a positive attitude towards life.

When I participated in the Yangzhou Marathon last time, an old lady left a very deep impression on me. I probably met her when I ran about 10 kilometers, and I was behind her at the time. Suddenly I saw her with gray hair running in front of me, and I thought she must be at least in her 70s. When I caught up and turned around to see her face, I was shocked. Her face looked like she was only in her fifties or sixties, and the youthful vitality reflected in her body from running was vividly displayed. I remember that she was still running at a pace of about 5 minutes per kilometer. I said hello to her: Come on, Auntie! She smiled happily.

Looking back, I wonder, when I reach my 70s, will I still be as healthy as that old lady? Can I still run a half marathon? Now I have the answer. As long as I can make running an essential habit in my life, I will definitely be able to do it in the future.

One person’s persistence is always lonely, but the persistence of a group of people is happiness.

When I was a freshman or sophomore, I always ran alone.

Sometimes I just feel too tired and forget about it. Sometimes I just find an excuse not to run today. Sometimes I just take a break and don't run for a month or two.

Later, I slowly met many like-minded runners, and with the joint efforts of everyone, I founded the "Anhui Engineering University Running Bar", and then applied to the school to establish the "Anhui Engineering University Running Bar". Engineering University Run Bar Running Association”.

In the big family of Paoba, everyone is excellent. Because someone who can keep running must be a highly self-disciplined person, and he will also do well in other aspects.

In the past few months, we have made offline appointments together, organized groups to participate in competitions, run in heavy rain together, organized activities together, and gritted our teeth together to complete the 50-kilometer trail walk. Together we persisted in running half marathons one after another. Meeting people from Running Bar will be the best part of my time in college.

In the past four months, we have run countless 5 kilometers and 10 kilometers together. I also ran half marathons 7 times, 6 of which were run with Running Bar. Every time there is someone who wants to run a half marathon, so he calls the group and someone immediately signs up. Then one person rides a bicycle to prepare water and food for logistical supplies, and the others are responsible for running. I brought a Bluetooth speaker and played loud music throughout the race. Everyone encouraged each other and really enjoyed the feeling of sympathy between runners.

During this period, I also organized an abnormal challenge activity: a 21-day challenge, 105 kilometers & 210 kilometers. ***It is divided into two groups: 5 kilometers group and 10 kilometers group, that is, running 5 kilometers and 10 kilometers every day. No matter what the weather, no matter what the reason, no matter what the situation, as long as you don’t run for a day, you will be out of the group. See who can persist until the last day and give yourself a perfect transformation.

In fact, it seems now that running for 21 consecutive days is indeed unreasonable and unscientific. But sometimes people still need some chicken soup and self-challenge. The original intention of launching this activity was to force myself to complete the 10-kilometer challenge every day. Since so many people believed in me to join, it was impossible for me not to run. Fortunately, I managed to persevere for 21 days without any serious health problems. At the same time, I also made a group of friends who are highly self-disciplined and brave enough to take on challenges. In the future, I will organize more reasonable and scientific online running activities. If you also want to participate or exchange weight loss experiences with me, you can find me in my profile.

So when you want to run, you can join a running organization or club. After entering this circle, you will find that there are so many interesting people and things. Nowadays, major universities and major cities also have running organizations of various sizes. For example, there are running clubs in universities and running clubs in cities. You can find them carefully. Trust me, after you run a few times with a group, you will slowly fall in love with this sport!

Five steps to lose weight:

1. Control your diet;

2. Do more aerobic exercise - running;

3 , seek a sense of accomplishment;

4. Go to a marathon;

5. Find a group of like-minded people.

The above 5 points are my personal experience and weight loss experience. I also practiced it step by step. I personally tested it and it is effective, haha.

I hope that in the process of losing weight, you will gain not only weight loss, but also good living habits, like-minded friends and a positive attitude towards life. Take your time and practice it!