We then finished. Still talk about some of the advice to weight losers that I summarized in the process of guiding weight loss.
Stop calculating calories yourself
Many people lose weight, and count their calories very seriously. Some say that I eat 1,000 kcal per day, and some say that I eat 800 kcal per day. These classmates thought they could be thin, but most of them did not lose weight.
I really eat 800-1000 kilocalories a day, and I can lose weight while lying down. There is no doubt about it. The question is, do you think you eat 800-1000 yourself, actually?
But these students can’t figure it out, they think they have calculated the calories very seriously, absolutely not wrong. In fact, it is very difficult to accurately calculate calorie intake for yourself, not to mention you, even I dare not say that it can be done, there are too many places that will cause errors.
It’s not that you don’t work hard, it is difficult to calculate calorie intake accurately. First of all, the calorie data in your hands are not necessarily accurate.
Whether it is online or on the app, those calorie data are not necessarily reliable. Some people say that I have official data, is this not enough? Whether it is our ” Food Composition Table” or various official calorimeters abroad, the accuracy is indeed much higher, but no matter how accurate, the error is still very large.
Because the same food, different production areas, varieties, breeding methods, processing methods, the calories may be very different. The calorie data of food itself is only used as a reference, and its error needs to be balanced by the person who uses it. Simply put, these data are easy to use in my hands, and you may not use them easily.
Therefore, several of my weight loss methods must also consider the calories of food and use calorie data, but I have my method. Finally, I will not let everyone count calories, but I will directly tell you what to eat and how much to eat.
Second, food weighing is also very difficult. Most people cannot weigh food every time, and the estimated weight deviation is much higher.
Third, some foods simply do not have calorie data and cannot be weighed. For example, do you usually not go out for a stir-fry? Do n’t go out for a dumpling? These things, it is difficult for you to accurately measure its heat, and it is impossible to weigh. What should I do in the end? It can only be estimated. Once estimated, the calories are not necessarily worse.
Therefore, don’t count yourself to eat calories anymore, it has no meaning in actual operation. Of course, I will also tell you in my book or online science, how to arrange calorie intake every day, how many kilocalories, but this is not really let you count, but just give you a reference value.
In other words, when I say 500 kcal, I let you know, oh, it is appropriate to eat 500 kcal in this place, so that you can count in your heart, which is very necessary. But in practice, whether your diet can be close to this number is another question.
But here are two issues to explain.
1. Some people say that even if it is not accurate, is it better than not? Actually not. Sometimes the wrong estimation of dietary calories, the misleading caused to yourself, has a greater bad influence, you may go further and further on the wrong path, and do not know why.
2. Others say, how to eat without losing calories? In fact, most weight loss methods do not need to count calories. For example, my modular weight loss method tells you what to eat and how much to eat, without you having to calculate food calories. When you choose a weight loss method, you are also recommended to try not to find a method that needs to calculate the calories of food. Such methods may seem taller, and actually have little meaning.
Of course, we need to have a rough idea of calories in food. There can also be a rough estimate of how much we have eaten. But don’t really calculate the calories to eat accurately, because it may go more and more on the way to lose weight.
Do n’t worry about insufficient nutrition when losing weight
When many people lose weight, they are afraid that they will not eat enough, leading to malnutrition, then you think too much. Moreover, people who lose weight are afraid of “malnutrition”, there is also a mentality, that is to make excuses for eating more, in fact, in the name of “intake of nutrition” to satisfy the appetite. It seems like a bit of “discrimination” to people who lose weight, but it is indeed a big truth.
Eat less and worry about nutritional deficiencies, so why not worry about the health risks of high-fat and high-sugar foods?
Nutrition, of course, is necessary for health, but the body also allows us to float nutrition intake in the short term. In two or three months, as long as there is no extreme lack of nutrition, some foods are eaten a little less, and even seem to have not been eaten, but in fact nothing is wrong.
Take vitamin C, which is particularly intolerant to deficiency, and when eating less, even 10-20 mg per day is barely enough. Millions of years of evolution have made our bodies particularly resistant to food shortages.
On the contrary, we are particularly afraid of full food. Eat less, it’s okay, the body can use storage, reduce consumption, increase absorption rate, reduce clearance rate, increase utilization rate and many other means to cope. But as soon as you eat too much, when people eat fat, your body doesn’t know what to do.
Therefore, during weight loss, it is necessary to eat less, and individual nutrient intake may also be reduced, but this does not mean that there will be problems. From a health point of view, the benefits of losing weight are far greater than the disadvantages of less intake of nutrients.
When losing weight, eat less. In this year, people only have to die, not starve to death.
Others, when losing weight, the body is a little bit turbulent, and they began to wonder, is it right to lose weight? For example, some people have acne during weight loss, suspected to be caused by weight loss, constipation, and suspected to be caused by weight loss. These are still justifiable. I have a friend who does n’t know where to lose weight. , Physical examination found that the degree of myopia increased, so I came to ask me if it is related to her weight loss (this is a real thing). This is a little too “affordable” to lose weight.
Diet to control weight loss is generally to make a fuss about the type of food, the amount of food, and the way of eating. What we eat is actually what we usually eat. Even if it is unscientific and unreasonable weight loss, as long as it is not too long, there will be no problems. Of course, this is for healthy people.
Of course, I am not suggesting that you don’t care when you lose weight. Of course, everyone should choose a scientific and reasonable way to lose weight. I want to say, but don’t be too suspicious. When you lose weight, as long as the method is not very extreme, you can basically guarantee the scientific nature. You can let go and do it without worrying about it.
Lose weight, not just water
In the past, people only looked at their weight. When they lost weight, they felt that they had succeeded in losing weight. This is certainly not true. Weight does not represent everything. But later, people ’s understanding began to be overkill, and the weight was clearly reduced. Is it water?
This is because many people later promoted the disadvantages of excessive dieting and weight loss, so that while reducing fat, it will lose a lot of water, the main way is the loss of glycogen and muscle loss. I often say this too. But be aware that even if you are over-dieting, you will lose some water while losing fat.
Later, “reducing water” became a magic weapon of pseudoscience. When attacking other people’s weight loss methods, they said, “Reducing water is all water!” More than that, many people really think that weight loss is not good. Will only reduce water.
Not to mention dieting to lose weight, it means hunger strikes to lose weight, and a large proportion of fat is still lost. Unless you use special dehydration methods to quickly dehydrate, most weight loss methods, whether healthy or unhealthy, will not only reduce water.
If you lose weight, you do n’t lose weight. You still think, “I only lose water?” I lost my weight and my waistline is smaller. I also think that “all I lose is water.” Redundant.
Start losing weight, try not to take your brain
What kind of students are I most afraid of when guiding weight loss? To be honest, it is a student who has a very unfounded basic knowledge and likes to think about it.
These classmates, because they have a certain basic knowledge, especially like to think about “why” when it comes to losing weight. It ’s good to think about it. If you do n’t understand it, you will whisper in your heart, and it will be discounted when it is finally executed, resulting in poor weight loss. It should have had a good effect, but the weight loss effect was affected because of the problems performed by the trainees. It was my most urgent matter.
For example, there was a classmate before. I saw that there was no pasta in my weight-loss recipe but there was rice. I could n’t figure it out. I had to ask why, otherwise I would n’t do it. She said that she thinks rice and pasta are both carbon water, what’s the difference? Why can I eat rice but not noodles?
First of all, the calorie of pasta is much higher than that of rice. Among the common pasta, pay attention to the common pasta. The relatively low calorie is the steamed bun. The “calorie satiety ratio” of pasta is generally much higher than rice.
In the food we usually eat, if we do n’t eat pasta, we can naturally avoid many high-calorie foods, such as Western-style desserts, Chinese snacks, bread, biscuits, pizza, burgers, various oily noodles, fried noodles such as fried noodles. Wait, this gives you a limit to high-calorie foods.
Some people with wheat protein allergies naturally lose weight without just eating pasta. There are many examples of this type in related research.
But do n’t lift the bar, saying that I can eat braised pork when I eat rice, which is not interesting, because what kind of rice is not the inherent combination of rice, it is your choice.
Moreover, pasta is often a combination of high-fat and high-carbon water, which is the most favorite of humans and the easiest to make humans have a big appetite, especially easy to eat.
Therefore, of course, it cannot be said that all carbon water is the same. Carbon water is far from carbon water.
Losing weight is something that requires consideration of both knowledge and wisdom. It is not that simple. You learn to lose weight with me, right? So, I want me to think, I don’t want you to think.
I was n’t an anxious student before. When I was in school, I questioned the teacher. I was more serious than anyone else, but then I became a “teacher” myself. Doubt, do not believe the suspect. “
When you choose who you want to be your teacher, boldly question, do n’t say good teachers now, there are not many people who are qualified to be teachers. Choosing whom to talk to must be skeptical at this time.
But if you approve of a teacher and really plan to learn something from ta, don’t be confused and confused all day long, especially when it comes to weight loss.
You don’t trust a person completely, how can you really learn something from ta?
Losing weight is very complicated. When you lose weight, you have to perform it with doubt. The execution will be discounted. It is up to you to lose.
So I always say that weight loss is to follow the right people, and then let you do what you do, the best effect.
Losing weight is a matter of working hard and benefiting yourself
Finally, I want to talk about weight loss efforts. This is an old saying. I said it 10,000 times. Weight loss, do you want to lose weight, or are you forced to lose weight?
You must lose weight yourself, whether it’s for your health or your beauty. No matter how hard you try to lose weight, the beauty is not beautiful to the teacher. The benefits are all yours. Conversely, if you don’t work hard, the teacher will not suffer a little loss, and you will lose your own.
Some of the weight-loss students I brought were all their children’s parents. The children went to school to study hard, so they scolded them. Why are you not learning hard? Is learning for others? Did n’t you learn for yourself? Isn’t it you who learned the best after the study?
However, these parents are like weight-loss students, but they like to make the same mistakes as children. When they lose weight, they give themselves water. If they can be lazy, they can be lazy and greedy.
Is weight loss for others? Did n’t you cut it for yourself? Is n’t it you who loses weight and becomes beautiful and healthy?
So, how old are the people, everyone is more mature, don’t scold the child, but you are like a child.
Furthermore, the time for humans to study weight loss is not short, how to reduce it, people have more or less points in their hearts, but why there are more and more fat people, and more and more losers lose weight, that is, people always get something for nothing Psychology.
If you think about it, you can lose weight comfortably, you can eat a lot of fat and lose weight, people have lost weight early, and some people who have the money, the right, and the ability to lose weight have not succeeded in losing weight. Thing?
Of course, I am afraid that some people will always feel that weight loss certainly requires hard work. You are all nonsense.
In fact, it’s not bad to say that, but I still have to say this kind of nonsense, because many people fail to lose weight, they fail to despise “nonsense”.
I have brought so many people to lose weight, and what I said, you may not feel exciting, but it will never be useless. Regarding these nonsense, every time I start a weight loss class, I have to say it again and again. People who lose weight like to hypnotize themselves, sometimes it is necessary to wake you up.
Finally, the knowledge I usually say, such as not looking at weight in the short term when losing weight, not pursuing rapid weight loss, etc. These things, I have repeatedly said in recent years, have become a bun in the mouth, I really do n’t want to Not to mention, but these ideas are also very important, and you must not ignore them.