This topic I have the most to say, no exercise, purely by diet, three months lost 50 pounds, successfully get rid of flab, after the success of the weight loss, but it is feeling a lot of physical fitness, I'm here to share my experience!

First of all, introduce the prospect, I am a boy, weight loss that year is 24 years old, when the highest weight reached 220 pounds, but also a little more, at that time, really feel the body's burden is very large, riding a bicycle can not be too fast, fast on the gas can not come up for air, climbing stairs up to climb two floors, and then up to climb feel the legs can not be lifted up, there is no squatting, squatting, calf meat and thigh meat squeezed together, as well as stomach meat, in a short time will not be able to breathe, due to the meat squeezed together, the blood flow is not smooth, at most 30 seconds to stand up, simply do not too difficult. and thighs on the meat squeezed together, as well as the meat on the stomach, not a moment on the gas, due to the meat squeezed together, the blood flow is not smooth, at most 30 seconds to stand up, simply do not be too difficult, no way, can only make up your mind to lose weight!

The before weight loss picture is 190 pounds, the 220 pounds picture is lost

Look at my weight you know, I am a standard foodie, otherwise it can not grow into such a heavy, the first day of weight loss I set a goal, is to eat seven consecutive days of cucumbers plus eggs, from the point of view of a foodie, used to be able to eat every day, and now a meal can only be a cucumber with an egg, and at night you can't eat eggs, only the cucumber, it is simply suffering from the old nose crime, first day of failure to the night time, really can't help but eat two small packets of dry noodles, after eating it feels too sinful! In the evening, really can not top, ate two small packets of dry noodles, after eating, I feel too sinful!

The next day, on the weighing scale, when I did not expect, lost two pounds, obviously this can not be dropped two pounds of meat, with a knife to cut down the meat, are not so fast, but this state is still quite good, increased a lot of determination to lose weight confidence, step by step, the morning a cucumber with an egg, two cucumbers at noon with an egg, and at night to eat two cucumbers, it is worthwhile to say that the next day to adhere to the down, and did not eat more at night!

The third day on the weighing, weight and drop two pounds, really very happy ah, two days to lose four pounds really can, so I ate another day of cucumber with eggs, the fourth day on the weighing of the time, it is less than two pounds of weight loss, insisted on three days, I really can't eat the cucumber and the eggs, it is really too difficult, at that time, the feeling of a talk, a burp is the cucumber's and the egg's flavor!

Really can not top, I began to check how to lose weight through diet related information, most of the answers tell me that eating meat can also lose weight, that time I do not have enough knowledge, I feel very evil, eat meat how to lose weight, so I took the attitude of trying to see, go to the supermarket to buy a piece of chicken breast, come back to the meat boiled, torn into the chicken wire, there are two cucumbers prepared, cut into thin filaments, mixed with chicken, it is really fragrant ah, this is the first time I eat three days since eating cucumber eggs, still remember after two years, I started to eat. together, simply add some seasoning, began to eat, that is really fragrant ah, this is the first time I ate three days since the cucumber eggs to eat meat, and now after two years of time, still fresh in my mind, so I'll be on the road to lose weight and eat meat never to return!

About a week in a row to eat a diet meal, which includes eating cucumbers and eggs for three days, eat boiled meat and boiled vegetables for four days, it is at this time, I found that something is not right, a week did not go to the toilet, that is, constipation, and go to check the relevant information, some say constipation is very normal because of eating less, and some say that it is because of the lack of fats and oils, which causes the intestines do not peristalsis, resulting in constipation, to put it bluntly, both of these situations should be both I'm not sure if this is the case, but I'm sure it is!

So I bought a spray bottle, is the oil can be sprayed into a mist of the kind of spray bottle, bought a non-stick pan, because the oil is less, it is necessary to use a non-stick pan, otherwise frying meat will definitely stick to the pan, began I eat fried food diet road, I have to say, fried food to eat up is a lot more than the boiled to the aroma, just like this, change the pattern of eating for half a month, at this time, the weight has come to two hundred pounds, has been in the past! The 20 days or so, a day can almost lose a pound!

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I don't know if you guys found it, just in these twenty days, I have not mentioned the staple food, yes, I twenty days without staple food, in professional jargon, staple food is known as carbohydrates, the weight although reduced, but feel the mental state is not how good, and consult the relevant information later, found that a lot of people are saying that weight loss does not eat staple food will lead to a poor state of mind, and may also cause hair loss, and Girls are more prone to hair loss, scared my hurry to check what diet can eat staple food, after all, I am a young man of more than 20 years old, off into the Mediterranean, that can do!

Do not say, really let me find out, weight loss can eat the staple food is quite a lot, such as rice, grains, rice, grain buns, corn on the cob, sweet potatoes, potatoes, pumpkin, taro, potatoes, peanuts and so on some of the coarse grains, because coarse grains resistant to digestion, eat after a sense of satiety, and low glycemic rate, reduce the time of hunger and so on some of the benefits of all in all eat coarse grains on the right!

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The next step is to refine the diet structure, we must have daily nutrients are three major categories, carbohydrates, proteins, vitamins, carbohydrates we have just said, protein is meat, you can choose from quite a lot, such as soybean products (tofu, soymilk, etc.) Pure milk, eggs, fish, shrimp, beef, chicken, duck, etc., which counts the chicken is the most affordable, inexpensive, low-fat, basically all Is lean meat, so you see a weight loss people are basically eating chicken more, there are vitamins, you can get from the vegetables, all green leafy vegetables can eat, there are fruits, fruits we can only choose oranges, oranges, strawberries, watermelon and other fruits that contain high water, think apples, dragon fruits, cantaloupe, containing carbon water is better, so it is not recommended to choose these!

Well, lose weight to eat what food we have been roughly classified, that eat how much this is also a problem, but this problem is better to solve, is to pick up their fists as a reference, fists up, that is, you have to eat the amount of staple food each meal, hand spread, shaved off the finger part, the size of the palm is the amount of meat you want to eat, the thickness of the palm thickness with the same, and the vegetables can be eaten casually, because the vegetables! In itself, there is not much calorie, for example, eat cucumbers, want to eat to your day needs calories, it is necessary to eat a ton of cucumbers, so the vegetables to rest assured boldly eat!

That my three meals a day are how to eat it, the morning is usually a staple food, a bag of milk or a bag of yogurt, and an egg, noon is to choose a staple food, a meat, and a vegetable, the evening there is no staple food and no meat, is a vegetable-based, in addition to dietary planning, dietary planning time should also be planned, breakfast I usually eat at eight o'clock in the morning, lunch is at 12 o'clock, and dinner is at five o'clock in the afternoon. Why do you eat dinner so early? Because after eating can also be digested for a period of time, after all, sleep to 11 o'clock or so, if five to six can not eat dinner, then don't eat, eat too late, quasi can all grow on the body!

In this way, hard to insist on three months, the weight from 220 pounds to 170 pounds, this time can feel the body has obvious changes, the skin has become better, squatting is not tired, upstairs a breath can climb five floors, this moment to feel how good the feeling of thin, of course, thin can not be relieved, weight loss is a protracted battle, play well, you will win!

To summarize, weight loss is not a single reduction in diet, but to change the dietary structure, lighter weight can be combined with exercise, like my weight base is relatively large, the early stage can not rely on exercise to lose weight, if you are also trying to lose weight through diet, you may wish to refer to my method, and that is, work and rest to regular, go to bed early and get up early, don't stay up all night, melatonin will also help you to lose weight, well, the contents of this issue on the Shared, welcome to leave a message to discuss!

I am also a nurse and last year I started losing weight from 110 pounds and now I am 88 pounds

Everyone understands that the night shift is very hard, but in fact, it is even more difficult to go home to exercise after A-shift, you know, and sometimes you have to drag the shift, simply can not go on time, dinner will not be allowed to be on time, the exercise will be dragged dragged dragged dragged into the night, the child has to go to bed again, are divided into a...

From day shift scheduling to night shifts, my methods are explored with you...

I will buy whole wheat bread in the morning and fry it in a pan, two slices will be enough, a boiled egg, a cup of milk or protein powder, enough to support my work in the morning, really hungry will sneak a piece of fruit at 11 o'clock or fill up a large glass of water, and then at noon the meal is boiled grains of rice, a fist size is enough to be very full, because it is very hard to eat very slowly, very satiating, each meal will have about More than half a pound of vegetables, meat will choose fish, chicken, eggs, shrimp, etc., to ensure that each meal is high-quality protein, must be less oil. After the meal stand 15-30 minutes before taking a nap, of course, on the A shift can not sleep, I will occasionally 4 o'clock from work and then take a nap before going home to cook dinner. Dinner in fact, I have no special taboos, with the noon is almost the same, there is a point is that, an hour after the meal to start exercise, if to two hours later, you have to add an egg or protein powder, or breasts will become smaller, after exercise I will drink a cup of protein powder or eat an apple, bananas, etc., you may feel that the time is not enough, in fact, squeeze it.

I do not know how much exercise I can afford, I am from the beginning of the jogging, gradually become now the strength training plus general aerobic, if you are worried about their own do not understand how to exercise, download a keep, it is detailed in the explanation of how to eat, how to exercise, but it is a very harsh recipe, you can not have to pay special attention to it, just your weight will not be able to say that a month to lose 10 pounds.

In fact, you have to know that it is inevitable to keep your mouth shut and your legs open, except that many people hope to lose weight through some thoughts that deceive them, do you think it is possible?

I am at a rate of 2 pounds per month to lose 2 pounds, the majority of the half year, thin into a lightning bolt, of course, my breasts have become much smaller, must buy professional sports underwear, so regret!

Exercising for 30 minutes a day is not for weight loss until after that, the first 30 minutes are all about burning your own glycogen, the latter is about fat, so work on it!

I'm all about 1 1/2 hours of exercise now, 3 or 4 times a week, p-shift just gets up in the morning and practices, n-shift doesn't.

If you're worried about a small child getting in the way, give him a small dumbbell for kids and let him play with you and you won't have to worry about it

This I am very experienced, I have two successful weight loss experience, a month lost 20 pounds, the second is 21 days lost 10 pounds, the first time the technology is relatively large, mainly by diet. My personal experience, when the base is large when the first rely on diet, this time the role of exercise is very small, such as the later base is a little smaller, and then add exercise, the effect is better. Tell me about my own experience.

I am a girl, height 158 cm, the heaviest time weight about 135 pounds, this height this weight is equivalent to fat, at that time, climbing stairs 3 layers are difficult, the whole body is meat, back wide, thick legs, stomach several layers of swimming circles, not only is the image of the problem, the feeling is to social fear, depression, so, determined to lose weight.

I started out with a simple approach of eating less and fasting lightly.

In the morning, I get up, drink a glass of water, don't eat if I'm not hungry, cook an egg if I feel hungry for protein, will drink two small bottles of calcium solution, forget about it, don't drink it, it's very random.
By almost noon, eat bok choy, not fried, overcooked a boil, with soy sauce, soy sauce, salt, chicken essence and other seasonings cold, not like those stars eat white boiled, difficult to swallow, with steamed bread to eat, replenishment of carbohydrates, there are times to cook noodles, not a large amount, half a bowl.
In the afternoon until the evening, or eat an apple or a cucumber, no more staple food, of course, there are times when you're not hungry, so you don't eat and drink some water.

In this way, a month lost about 20 pounds. Later found that you can not always eat like this, after all, eat too single, and the most worrying is the meat on the stomach, reduce the speed is far lower than the speed of the whole body thin, must be targeted to do some exercise.

So it was on to phase 2, diet modification + exercise.

Every day in accordance with the principle of high-quality protein + dietary fiber + vitamins + high-quality carbohydrates to match, every day must have, but to control the amount of, are I do it myself, buy their own food, in fact, are common dishes, did not look for nutritious meals and so on. Here are these ingredients that I often consume:

High-quality protein: chicken breast, beef, shrimp, fish, eggs, tofu, soy milk, milk

Dietary fiber: broccoli, celery, peppers, cucumbers, tomatoes, asparagus, all types of greens and mushrooms

Vitamins: apples, kiwis, pears, oranges, grapefruit, lemons, blueberries

Quality carbohydrate staples: black rice, brown rice, millet, corn, oats, barley

Each week, I make a list of what I'm eating for the next week, buy the ingredients accordingly, and since I have to work, I usually find a way to make it in the easiest way possible, an example of my menu is below:

Breakfast: 1 cup of milk + 1 poached egg + 2 slices of whole wheat bread + half a dragon fruit

Lunch: 10 steamed shrimp + 1 fried oatmeal + half bowl of brown rice

Dinner: one portion of green vegetables and tofu, one portion of pear soup

Exercise wise it's mostly running and curls

Running is a daily run in the neighborhood, about 50 minutes I think, with the first 10 minutes jogging to warm up, 30 minutes fast running in the middle, and 10 minutes jogging + stretching.

Volume is from 20 to 100, at first can only do 20, can not get up, and then more and more to do more and more, to do 100, this is very effective for thin small stomach. Do 3-4 days a week.

In short, eating less is still very effective, I hope my method is helpful to you, there are other partners have a better way also welcome to leave me a message ha!

1, to control the mouth, to eat less high-fat food with calories, eat less late-night snacks. 2, to open the legs, to have a good work schedule, less sleep, to the outside of the house more exercise to participate in meaningful activities!

I went from 130 pounds to 100 pounds with the less carb approach

In the morning, one cup of soy milk, one egg, one boiled vegetable, and a small bowl of soba noodles.

I'll have my normal lunch.

But you have to eat the greens first, until you're half full, then eat the meat, and then finally you can eat your meal

Snacks are a handful of nuts, good conditions can buy expensive, no conditions of the melon peanuts can be, but remember to eat only the original flavor.

You can also eat some fruit. Low-sugar fruits like apples, kiwis, grapefruit, etc.

Dinner is just about anything, I usually have raw cucumber, raw tomatoes and an egg. If you have corn, you can also add a small half of corn (as long as it is coarse grains can be, remember not to eat more, if you are not full you can eat more cucumbers and tomatoes)

Drink plenty of water during the day and exercise properly.

You can lose a couple dozen pounds in a month or two this way.

Very happy to answer your questions!

At a height of 172 and a weight of 160 pounds, you do look a bit fat. The standard weight for a height like yours should be 134 pounds. I have never met you, but I can imagine that you have a very big and fat beer belly, which makes life very inconvenient sometimes. It's great that you have this idea of losing weight. Let me customize a weight loss planner for you as follows:

One, every day warm-up jogging two kilometers, a little rest for a while, start relatively strenuous exercise. Do a group of jumping movements: one hundred open and close jump, one hundred cross jump, one hundred back leg jump, these three groups of jumping movement down, should feel very tired. After ten minutes of rest, and then do three sets of push-ups, because the beginning is a little difficult, so do a little less, a group of ten, after a week of exercise, increase the amount, a group of twenty. This way, weight loss will have a first shape.

Second, for beer belly professional fat burning. Turning movement, both hands crossed the waist, clockwise rotation of fifty circles, followed by counterclockwise rotation of fifty circles, and then before and after the movement of one hundred, this movement can not only thin waist and thin stomach, but also healthy kidneys, improve the life vitality of the kidneys.

Third, do a couple sets of curls that target your abdominal muscles. Pictured below:

In addition, I think there should be a proper diet, a little bit less food.

Thank you, it is not impossible to lose 15 pounds in a month, but it depends on what the original weight is and how to lose 15 pounds. Fat loss mainly depends on regulating diet, exercise and sleep, all three aspects are good, adhere to it will certainly be thin.

First of all, regulate the diet, staple food mainly eat more dietary fiber-rich coarse grains, oats, corn, groundnut, and a variety of grains. The amount of staple food throughout the day is a little less than before, and then distributed in accordance with the morning, noon and night 442, 433 or a similar ratio, the principle is to try to eat as much as possible for breakfast, eighty percent of the lunch, six or seven percent of the dinner is full, and the pasta is mainly whole wheat pasta. Try to eat a diet with a lot of water content, such as porridge and noodles. Recommended in accordance with the method of eight treasure porridge to do mixed grain porridge, plus jujube, goji berries, raisins, red beans, mung beans, barley, a variety of nuts, rock sugar, together with porridge to drink. Vegetables rich in dietary fiber root vegetables, celery, kelp, broccoli are very good, cooking less oil and salt, mixing vegetables is better, anti-starvation and a sense of satiety. Meat to chicken, fish-based, beef and mutton is also good, pork in a large amount of exercise, especially aerobic exercise is very large in the case of eating better. You can eat a little bit of fat meat every week. Fat is mainly caused by eating too much staple food, so regulating the amount of staple food is the most important. At the same time, we should also quit all snacks and drinks, especially fried and puffed food, KFC and McDonald's Pizza Hut do not eat again, because they use hydrogenated oils, the human body seems to need about 18 months to metabolize, think about it very scary. A small amount of dried fruit can still be eaten, peanuts and melon seeds, do not eat, bananas and apples in the fruit is better, but also anti-hunger.

Secondly, the movement, a week suggested a minimum of one or two days off, every other day practice is fine, first aerobic warm-up, the body slightly sweating on the line, and then stretch the muscles, move the joints, equipment workout with a small weight equipment warm-up, and then formally workout, rest 3 minutes between actions, rest between groups is best for 30 seconds, do not exceed 1 minute, beginners to master the action is the main focus, do not pursue the weight. Equipment exercise is generally a minimum of 30 minutes, 60-90 minutes is better. Then stretch the muscles and move the joints. It is best to run, ride a dynamic bicycle or elliptical machine and then exercise for 45-60 minutes. For specific workout programs, refer to Fitness Book or similar software. Running shoes according to the foot type to choose, St. Connie, Asics cushioning rubber running shoes, Adi boost and Nike air cushion, zoom can be.

Weighty people walk quickly for a stage before running and biking, or you can just use the elliptical machine to work out, if your knees hurt use the knee rehab workout 1 and 2 in the keep to work out the knee joints.

Aerobic and anaerobic fitness download fitnessbuster and keep, hi sports, fit or similar software.

Aerobic exercise to lose fat when the heart rate is the most important, it is best to wear a bracelet to monitor the heart rate, the specific algorithm is: (220 - age) * 0.64 and 0.76, can also be multiplied by 0.6 and 0.7.

Finally, sleep, drink hot milk before going to bed, soak your feet, listen to music for a while, all help to sleep, fall asleep before 11:00 p.m., if you don't sleep well, wear a bracelet to monitor your sleep, you can also see a sleep doctor, prescribe some sleep-regulating drugs.

I have a personal experience, 82KG, now reduced to 67KG, no rebound. A friend of mine lost 16KG in two months according to my method. weight loss must be based on science, dieting and other ways to lose weight is not desirable.

How weight loss works

Weight loss works by creating a calorie differential so that you take in fewer calories than you burn. Except for sports, the calories we consume every day cannot be controlled. And the calorie intake of calories is what we eat and drink, every day, as long as a good diet plan, you can effectively control the intake of calories, creating a caloric difference, so as to achieve the purpose of weight loss.

This is my weight loss record, the initial weight is 83, 83 to 80 in one week, from 80 to record, two months about 15 pounds.

Before losing weight, you must give yourself a good psychological construction, but also do a detailed planning, determined not to stop until the goal is achieved. After doing a good job of psychological construction, you also need to develop a scientific fat loss program.

The first point is to look at what your current weight base is and set a reasonable goal based on your situation.

Under normal circumstances, according to scientific diet and exercise, the average daily loss of 0.2 kg count, 2 months time to lose 12-15 pounds is a more reasonable rate.

The second point is to give yourself a work schedule to ensure sleep, lack of sleep will affect the body's metabolism and reduce the efficiency of fat loss. It is very simple, sleep enough 8 hours a day on it.According to their own wake up time forward 8 hours, forced to time must go to bed, if you used to go to bed late, at first it will be a little difficult, but adhere to 3 days after the habit will be formed.

The third point, diet, as the saying goes, three parts practice, seven parts eat, eat is the most critical part of fat loss.

In my own experience, I ate very little for the first week. Completely eliminated rice, pasta, and other staples, and only ate a small amount of chicken breast, cooked beef bought outside, and then with roasted peppers or lettuce and cucumbers. The result was a dramatic weight loss, dropping off the scale at a rate of 1-2 pounds per day 。。。。

But not after a week, for one, I was starving and emotionally dysfunctional. Two, the weight change was getting smaller and smaller. So I learned a lot more about fat loss nutrition and nutritional combinations to make sure I lost weight without starving myself.The principle of diet matching is actually very simple: eat 7-8 minutes of fullness at each meal, and match the proportion of each meal according to the meat and eggs 50%, vegetables and staple food 25% each. The rest is a must for breakfast, more for lunch and less for dinner. It's that simple.

Point 4, exercise. This one most people can't do.I myself is relatively lazy, but in order to reduce the weight of that period of time every day to adhere to 20 minutes of exercise, do are open and close jumps, push-ups, squats, high legs, curls, these basic movements, do try to make yourself tired, sweat a little, heart rate up, the effect will be achieved.If you can't stick to it, just practice 2-3 days a week, control your diet mainly and eat less!

Fat loss is all about the calorie differential; the bigger the difference between the calories you take in and the calories you burn each day, the more you lose.But then you can't eat too little, that will lower the body's basal metabolism. In order to achieve 20 pounds a month, the beginning of a few days of violent dieting is possible, the purpose is to reduce the amount of meals, because the human stomach can be expanded by three times, but to the back must return to the scientific way of losing weight, otherwise reduced is also in vain.

Three tube strict, a control legs more exercise, two control the mouth proper control of food, three control the mood must be relaxed and happy, do not gluttony greedy sleep, on time work and rest is enough.

The so-called weight loss is actually fat loss, but the body does not have a direct channel to eliminate fat. We know that fat is the body's form of stored energy, according to Newton's second law, energy is conserved, it will not be produced out of thin air nor disappear out of thin air, but only from one form into another form.

So, weight loss requires energy in and out, which means eating less than you consume, so that you can burn off the body's stored fat.

Losing weight is about being healthy, and ensuring your nutritional needs is the most basic requirement for good health. So.The healthiest way to lose weight is undoubtedly to eat right and exercise in moderation.

Like the meal replacement method, fruit and vegetable juice method with a single food weight loss method, energy is very low, also has a good sense of satiety, can be in the short term rapid weight loss, but the nutrition is single, can not meet the nutritional needs, can only be used for a short period of time. Long-term use will lead to some nutrient deficiencies, and, once the return to normal diet, it is easy to rebound, the weight of the back and forth on the health impact should not be underestimated.

There is an expert consensus on weight loss in China - the Chinese Expert Consensus on Medical Nutritional Treatment of Overweight/Obesity (2016 edition) - and the consensus recommends three methods of weight loss: energy-restricted balanced diets, high-protein diets, and light fasting.

A brief word about light fasting. Light fasting means sometimes eating normally and sometimes eating less. Currently, there are 4 main types of light fasting that are popular around the world:

① Alternate day fasting, eat normally one day and reduce the amount of food to 25% -50% the next day;

② 5:2 fasting method, 5 days of the week to eat normally, the other two non-consecutive days for the fasting day, the amount of food down to 25%, roughly 600kcal / d for men, women 500kcal / d;

③ Fruit and vegetable juice fasting method, choose a discontinuous 2 -5 days of fasting in 1 month, drink only plain water, fruit and vegetable juice and vegetable soup, and control the daily intake of calories at 300 -500 kcal;

④ Intraday fasting, where you don't eat for 16 hours of the day and eat normally for the remaining 8 hours.

However, you must strictly adhere to the requirements of light fasting when performing light fasting, and never go after long time and high frequency. In order to lose weight, prolonged fasting and life-threatening extreme fasting are not desirable.

Some of the information in this article, from Dr. Li Ying, Department of Nutrition, Xuanwu Hospital of Capital Medical University, "two days to control the mouth, three days to step legs" - light fasting strategy to lose weight without rebound.