09.2023 Hot Topic
Far Easterner Lecture: My Body Shaping Plan
Far Eastern Magazine / Editorial Room
As the temperature gradually rises, many people are also busy shaping up, hoping to shed the fat they have accumulated in winter. Are you also on the way to lose weight and weight? Do you belong to the sports school, medical school, or dieting school? Come and take a look at the combat plans of Far Eastern at home and abroad?
[1]
During the epidemic, I always stayed indoors. Upon reflection, I realized that there were already two swimming circles hanging around my waist. I quickly formulated a fat reduction plan: in terms of diet, I used small trays to control my appetite and gradually reduced my intake of staple foods and carbohydrates. In terms of sports, walking instead of riding a motorcycle to work and stepping on the flywheel for 30 minutes at the gym after work allows the muscles and bones of the sedentary office to stretch, awaken the core muscle group, and lose weight and fuel. I believe that through a healthy diet and active exercise, one can achieve their ideal figure and enjoy the benefits it brings to health! (Far Eastern New Century Corporation/Wang Yuxuan)
【 2 】
On scorching summer days, it reminds me that the motivation for losing weight is not for the beach or bikini, but for a biennial physical examination. In order to make my weight figures more beautiful, I started the quit drinking program. Firstly, set a target weight and measure it every day. After a week of hard work, I have finally gone from thinking about pearl milk tea and Baixiang QQ every day to only reminding myself to complete a daily water intake of over 2000 CC. You may not be able to immediately quit all the evil hand shaking drinks, but when you try to start reducing sugar, you will find that your stomach is smaller, your posture is better, and your weight has also decreased. (Banqiao Far Eastern Department Stores/Huang Peiyu)
[III]
We cannot choose factors such as genes, physical fitness, genetics, etc., but controllable factors such as diet, exercise, and rest are important foundations for self health management. Here are some weight loss tips to share with everyone:
1. Make a decision: clearly set goals.
2. Correct method: Consult professional advice from doctors, nutritionists, and other professionals to develop a suitable method for oneself.
3. Dietary control: Reduce excessive intake of calories and refined starch, but still supplement sufficient nutrients to avoid excessive fasting or overeating.
4. Continuous exercise: Moderate exercise to increase basal metabolic rate.
5 Regular routines: Maintain sufficient sleep.
6. Self management: Regularly monitor weight and body fat, and pay attention to the increase or decrease in muscle mass. (FE SOGO Department stores/Zhang Yuwei)
【 4 】
My original body building plan was to go to the gym to practice weightlifting, barbell, and aerobic exercise, but in reality, I often fish for one day and bask in the net for six days, which resulted in poor results; Now I have changed my strategy and bought a fitness bike because it is very convenient to exercise at home. I have unconsciously developed the habit of regular exercise, which brings good complexion and physical health. At the same time, the excess weight on my waist quietly disappears from me. (Far Eastern Group Joint Inspection Headquarters/Chen Yuanyi)
【 V 】
I have tried diet control in order to lose weight, although it is effective, as long as I don't pay attention, I will lose weight. Later on, it was discovered that in order to avoid weight loss, it was absolutely necessary to increase the basal metabolic rate and allow the body to burn fat on its own. To increase the basal metabolic rate, muscle mass must be increased. Therefore, I plan to purchase a fitness coach course to encourage myself to exercise and successfully increase muscle and fat. (Ya Tung Department Store/Zhuang Shuya)
【 6 】
Losing weight is nothing more than eating less and exercising more, but due to working during the day and taking care of children at night, there is too little free time, and weight management can only be relied on during the week to lose weight. My execution focus includes: measuring weight every morning, slightly increasing the number, and immediately reducing food intake on the same day; Drink low sugar soybean milk, black coffee and eggs for breakfast, supplement protein, and increase gastrointestinal motility; Take a quick walk for more than 20 minutes after lunch, and try to finish the dinner before 7:00 pm. If there is any Dim sum, it must be eaten before 4:00 pm. At the same time, drink more than 2000cc of water every day. As for holidays, of course, it's important to exercise more, such as playing basketball, running, swimming, and cycling. Especially for girls, if they can use the week after the end of their physiological period to strengthen exercise and dietary management, they can achieve twice the result with half the effort. (Yuan Ding/Zhang Jiaying)
Seven
My plan for shaping my body starts with a healthy diet, reducing sugar, sodium, and refined starch intake, eating more fruits, vegetables, resistant starch, protein, and healthy fats, and controlling the amount and timing of food intake. In addition, increasing the amount of exercise is also important. I choose to strengthen my cardiovascular function and body flexibility through aerobic exercise and yoga. Daily 30 minutes of exercise make me more energetic and energetic. Of course, occasionally eating delicious food or slacking off to relax is also necessary in order to persevere. After several months of adjustment, although the weight loss is not significant, the overall body posture is healthier, sleep quality is better, and mental state has also improved. Do you also hope to become healthier, more energetic, and more confident? Let's take action now! (Far Eastern New Century Corporation/Lin Zhifan)
【 8 】
My first way to lose weight is to reduce gatherings. After all, there are many landmines in eating out. Therefore, I prepare my own lunch at noon, reduce the starch ratio, try to choose meat and vegetables, and try to hold the tableware with my left hand, remind myself to chew slowly, to prolong the meal time and increase satiety. In addition, regular exercise cannot be omitted. At the beginning, it is not mandatory to exercise for a long time, but we hope to gradually elongate it and move towards a healthier future! (Far Eastern Department Stores/CY)
Nine
The first thing to lose weight is to have the belief that you must be thin and believe that you can achieve your goals; Secondly, it is necessary to adjust your dietary habits and replace refined starches such as cakes and bread with healthy starches such as brown rice, sweet potatoes, and pumpkins. Most importantly, remember to supplement trace elements and minerals before pairing them with exercise. However, if you want to shape yourself, you don't necessarily need to go to the gym. You can exercise at home or in a sports park, whether it's running or skipping rope. Just choose your favorite way. In addition, every plan has a collision period, remember to adjust the plan in a rolling manner! (Ya Tung Department Store/Lin Jialing)
Ten
Looking at the gradually increasing waist circumference, I think it's time to start shaping plans. Start the long idle partition plate and eat at a ratio of "211" (2 portions of vegetables and fruits, 1 portion of protein, and 1 portion of starch) per meal, while balancing nutrition and reducing unnecessary calorie intake. On the commute, try to take the stairs as much as possible and increase your heart rate by walking quickly. After a few weeks, not only did the weight control come down, but the spirit also improved. It's really killing two birds with one stone! (Oriental Securities Corporation/Ye Yuqi)
Eleven
This year, I participated in the "Weight Loss Let's Go" event organized by Xinpu Chemical Fiber Factory and won the championship. The event lasted for a total of 53 days, and my weight decreased by 11.9 kilograms from 75.3 kilograms, a decrease of 15.8%. I would like to share with you the execution method.
After referring to many weight loss methods, I believe that dietary planning is the most important. Therefore, as a shift and food enthusiast, I split the two meal portions into three meals, and the original breakfast was changed to breakfast with lunch; Dinner is replaced by dinner plus supplement before exercise every other day. Try to reduce the daily calorie intake by 1/3 without changing life. As for protein supplement after exercise, it is mainly convenient whey protein plus milk or soybean milk. Due to the "Chemical Fiber Walking Together" event also held in the factory, in addition to maintaining a daily walk of 15000 to 18000 steps, I will also try my best to run 3-5 kilometers every day. Maintaining a healthy weight is an important issue for modern people. Let's work together! (Far Eastern New Century Corporation Chemical Fiber Factory/Li Yujun)
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[1]
During the epidemic, I always stayed indoors. Upon reflection, I realized that there were already two swimming circles hanging around my waist. I quickly formulated a fat reduction plan: in terms of diet, I used small trays to control my appetite and gradually reduced my intake of staple foods and carbohydrates. In terms of sports, walking instead of riding a motorcycle to work and stepping on the flywheel for 30 minutes at the gym after work allows the muscles and bones of the sedentary office to stretch, awaken the core muscle group, and lose weight and fuel. I believe that through a healthy diet and active exercise, one can achieve their ideal figure and enjoy the benefits it brings to health! (Far Eastern New Century Corporation/Wang Yuxuan)
【 2 】
On scorching summer days, it reminds me that the motivation for losing weight is not for the beach or bikini, but for a biennial physical examination. In order to make my weight figures more beautiful, I started the quit drinking program. Firstly, set a target weight and measure it every day. After a week of hard work, I have finally gone from thinking about pearl milk tea and Baixiang QQ every day to only reminding myself to complete a daily water intake of over 2000 CC. You may not be able to immediately quit all the evil hand shaking drinks, but when you try to start reducing sugar, you will find that your stomach is smaller, your posture is better, and your weight has also decreased. (Banqiao Far Eastern Department Stores/Huang Peiyu)
[III]
We cannot choose factors such as genes, physical fitness, genetics, etc., but controllable factors such as diet, exercise, and rest are important foundations for self health management. Here are some weight loss tips to share with everyone:
1. Make a decision: clearly set goals.
2. Correct method: Consult professional advice from doctors, nutritionists, and other professionals to develop a suitable method for oneself.
3. Dietary control: Reduce excessive intake of calories and refined starch, but still supplement sufficient nutrients to avoid excessive fasting or overeating.
4. Continuous exercise: Moderate exercise to increase basal metabolic rate.
5 Regular routines: Maintain sufficient sleep.
6. Self management: Regularly monitor weight and body fat, and pay attention to the increase or decrease in muscle mass. (FE SOGO Department stores/Zhang Yuwei)
【 4 】
My original body building plan was to go to the gym to practice weightlifting, barbell, and aerobic exercise, but in reality, I often fish for one day and bask in the net for six days, which resulted in poor results; Now I have changed my strategy and bought a fitness bike because it is very convenient to exercise at home. I have unconsciously developed the habit of regular exercise, which brings good complexion and physical health. At the same time, the excess weight on my waist quietly disappears from me. (Far Eastern Group Joint Inspection Headquarters/Chen Yuanyi)
【 V 】
I have tried diet control in order to lose weight, although it is effective, as long as I don't pay attention, I will lose weight. Later on, it was discovered that in order to avoid weight loss, it was absolutely necessary to increase the basal metabolic rate and allow the body to burn fat on its own. To increase the basal metabolic rate, muscle mass must be increased. Therefore, I plan to purchase a fitness coach course to encourage myself to exercise and successfully increase muscle and fat. (Ya Tung Department Store/Zhuang Shuya)
【 6 】
Losing weight is nothing more than eating less and exercising more, but due to working during the day and taking care of children at night, there is too little free time, and weight management can only be relied on during the week to lose weight. My execution focus includes: measuring weight every morning, slightly increasing the number, and immediately reducing food intake on the same day; Drink low sugar soybean milk, black coffee and eggs for breakfast, supplement protein, and increase gastrointestinal motility; Take a quick walk for more than 20 minutes after lunch, and try to finish the dinner before 7:00 pm. If there is any Dim sum, it must be eaten before 4:00 pm. At the same time, drink more than 2000cc of water every day. As for holidays, of course, it's important to exercise more, such as playing basketball, running, swimming, and cycling. Especially for girls, if they can use the week after the end of their physiological period to strengthen exercise and dietary management, they can achieve twice the result with half the effort. (Yuan Ding/Zhang Jiaying)
Seven
My plan for shaping my body starts with a healthy diet, reducing sugar, sodium, and refined starch intake, eating more fruits, vegetables, resistant starch, protein, and healthy fats, and controlling the amount and timing of food intake. In addition, increasing the amount of exercise is also important. I choose to strengthen my cardiovascular function and body flexibility through aerobic exercise and yoga. Daily 30 minutes of exercise make me more energetic and energetic. Of course, occasionally eating delicious food or slacking off to relax is also necessary in order to persevere. After several months of adjustment, although the weight loss is not significant, the overall body posture is healthier, sleep quality is better, and mental state has also improved. Do you also hope to become healthier, more energetic, and more confident? Let's take action now! (Far Eastern New Century Corporation/Lin Zhifan)
【 8 】
My first way to lose weight is to reduce gatherings. After all, there are many landmines in eating out. Therefore, I prepare my own lunch at noon, reduce the starch ratio, try to choose meat and vegetables, and try to hold the tableware with my left hand, remind myself to chew slowly, to prolong the meal time and increase satiety. In addition, regular exercise cannot be omitted. At the beginning, it is not mandatory to exercise for a long time, but we hope to gradually elongate it and move towards a healthier future! (Far Eastern Department Stores/CY)
Nine
The first thing to lose weight is to have the belief that you must be thin and believe that you can achieve your goals; Secondly, it is necessary to adjust your dietary habits and replace refined starches such as cakes and bread with healthy starches such as brown rice, sweet potatoes, and pumpkins. Most importantly, remember to supplement trace elements and minerals before pairing them with exercise. However, if you want to shape yourself, you don't necessarily need to go to the gym. You can exercise at home or in a sports park, whether it's running or skipping rope. Just choose your favorite way. In addition, every plan has a collision period, remember to adjust the plan in a rolling manner! (Ya Tung Department Store/Lin Jialing)
Ten
Looking at the gradually increasing waist circumference, I think it's time to start shaping plans. Start the long idle partition plate and eat at a ratio of "211" (2 portions of vegetables and fruits, 1 portion of protein, and 1 portion of starch) per meal, while balancing nutrition and reducing unnecessary calorie intake. On the commute, try to take the stairs as much as possible and increase your heart rate by walking quickly. After a few weeks, not only did the weight control come down, but the spirit also improved. It's really killing two birds with one stone! (Oriental Securities Corporation/Ye Yuqi)
Eleven
This year, I participated in the "Weight Loss Let's Go" event organized by Xinpu Chemical Fiber Factory and won the championship. The event lasted for a total of 53 days, and my weight decreased by 11.9 kilograms from 75.3 kilograms, a decrease of 15.8%. I would like to share with you the execution method.
After referring to many weight loss methods, I believe that dietary planning is the most important. Therefore, as a shift and food enthusiast, I split the two meal portions into three meals, and the original breakfast was changed to breakfast with lunch; Dinner is replaced by dinner plus supplement before exercise every other day. Try to reduce the daily calorie intake by 1/3 without changing life. As for protein supplement after exercise, it is mainly convenient whey protein plus milk or soybean milk. Due to the "Chemical Fiber Walking Together" event also held in the factory, in addition to maintaining a daily walk of 15000 to 18000 steps, I will also try my best to run 3-5 kilometers every day. Maintaining a healthy weight is an important issue for modern people. Let's work together! (Far Eastern New Century Corporation Chemical Fiber Factory/Li Yujun)
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