My diary of losing weight

        In the past, I always didn't care about the abnormal data of health examination. One day, from the health management web page of the factory, I checked my health examination data changes three times in a row, only to find out that things were not good. Not only the data is getting worse, but also there are high blood pressure, foot pain And so on. I think of a colleague who took part in the weight-loss class held by the factory last year, with a total weight loss of 13 kg, and whose posture has been maintained so far, and the effect is really enviable. I also started the weight-loss plan.

When it comes to weight loss, the two most important things are: first, improve your diet, take in enough protein, reduce your intake of fatty food and starch food, and even don't eat drinks or snacks. Second, exercise regularly for 4-5 days a week.

So far, I have also participated in weight reduction activities in the factory, and learned many correct weight reduction concepts. Now, I have achieved success in weight reduction. From 95 kg in June 2018 to 86 kg in December 2018, to 67.7 kg in August 2019, I have reduced 27.3 kg in 14 months. In addition to being much lighter, my blood pressure has returned to normal. What's more, it also corrects the bad eating behavior and forms the good habit of continuous exercise. Of course, during the weight loss period, I also had a period of stagnation. I couldn't lose weight slowly. Finally, I could lose weight smoothly by adjusting my diet and exercise.

        In summary, the main points of weight reduction are:

1. Give up sugary drinks

In addition to giving up sugary drinks, we need to add about 2000 ml of water every day. Usually I will drink a large glass of water after I get up to promote gastrointestinal peristalsis. Usually, I will continue to replenish water and increase satiety.

2. Control starch intake by "321 weight-loss plate"

"321 plate" is a kind of diet logic. It can not only help the balance of diet, but also effectively control the intake of starch, and even control calories. The way of implementation is to use a round dinner plate to hold food (other containers are OK), according to the ratio of 3:2:1 = vegetables: protein: starch, among which protein food includes meat, eggs, fish, seafood, bean products, etc., while starch food includes whole grain rhizomes, that is, rice, pasta, etc.

We should master the principle of less oil and salt, try to choose the food with lower calories, and adopt the cooking method with lower calories. At the same time, we should avoid the intake of refined sugars and the selection of raw materials without chemical synthetic additives.

3. Plan the movement

Regular exercise habits can be said to be the second essential element of weight loss. They can not only burn calories, but also improve the basic metabolic rate, prevent three high and cardiovascular and cerebrovascular diseases. Most importantly, they can also enhance the cardiopulmonary function and make the heart more powerful. As long as the way is correct, exercise has almost no side effects.

During physical exercise, the main source of energy is the joint responsibility of carbohydrate and fat. According to personal physical fitness, preferences and enforceability, I choose jogging (aerobic exercise), and use health watch and mobile app to manage and control during and after exercise. When jogging, I always take "long time, medium and low intensity" as the benchmark (exercise for more than 30 minutes, the heart rate is maintained at 140 beats / minute or so); the part of anaerobic exercise is supplemented by sit ups and dumbbells.

4. Willpower is very important

The natural enemy of weight loss is endless appetite. If you allow your appetite to eat, calories are easy to explode, but if you over control your appetite, you will also bring pressure to yourself. Once the pressure breaks out, weight loss also declares failure. Therefore, in addition to the proper control of appetite, it is very important to get the encouragement and support from friends and relatives around or the company group, and build confidence through participation in activities, so as to successfully overcome the temptation of food.