作死的烂尾减肥攻略A Reckless, Unfinished Weight-Loss Guide

Summer is on its way again~ In the spirit of doing the broad masses a good turn, let me post a weight-loss guide of my own

Poor sod that I am, I can’t find a job~ so consider this me banking a little karma~

First, my own stats: male, 22

Before the diet I weighed 80kg after the diet I at one point got down to 54kg

Photos above~ All right, let’s first discuss what hotpot to have for lunch tomorrow..ahem, sorry, got sidetracked First, the preparations On the spiritual side: one heart firmly set on losing weight On the material side: a scale with a body-fat function (first, to weigh yourself daily and keep your fighting spirit up; second, to judge whether you got lighter from losing water or your body fat genuinely dropped) something to record your weight in (a notebook or a blog or an app all work; first, to record your weight-loss journey and let the changing numbers spur you on, and second, so that later, when you pass your experience on to everyone, there is something for them to admire (flips table) I myself use a blog: portal http://emrick.us/diary-of-weight/ a good set of exercise gear; my own approach is running + aerobics, so I bought myself a pair of Mizuno running shoes (link). While we’re at it, a word on choosing running shoes (link) let me also recommend a few phone apps 1. Boohee (offers weight tracking / exchange of weight-loss secrets / food calorie lookup) 2. Guorizi (once you select chronic-condition obesity in your personal profile, it recommends all sorts of weight-loss foods suited to your constitution) Good, now that we’re prepared, let’s first have a hotpot, and then get ready to lose weight (flips table again first, my simple understanding of weight loss: burn more energy through daily exercise than you take in, and you will lose weight On eating The first principle is never to starve yourself too hard. Losing weight matters, but protecting your stomach matters more. Besides, going hungry actually works against losing weight. If a person stays hungry over a long stretch, the body switches itself into no-food mode, hoarding fat as best it can and lowering the metabolism. Even if you really do slim down, the weight comes rushing back once you gradually return to normal eating. The general rule for food is less meat, more vegetables and fruit; less of what is high in fat and doesn’t fill you, more of what is high in fat and does. Then eat little and often, and control the total. Never let your stomach feel utterly famished. Breakfast: breakfast can be a little more generous, but by all means avoid greasy foods, youtiao and the like. For me, breakfast is simply one apple + cherry tomatoes done, or an apple paired with some other fruit. Breakfast eaten at eight usually turns to hunger around ten thirty, so I eat a little more fruit to tide me over. And soon enough it’s noon. Lunch: for lunch I tried many schemes, and in the end found that plain meals worked best after all. At the very start I bought a meal-replacement powder that claimed to keep you neither fat nor hungry, but the hunger came terribly fast. Right after finishing I felt stuffed; about two hours later I was hungry. It couldn’t hold me through an afternoon at all! Later I tried apples instead. A big Shaanxi apple can weigh half a kilo; eat one at noon + a few other small fruits, and hunger holds off until around three in the afternoon. But too many apples get tiresome too, and by the middle and late stages of my diet I started eating at the dining hall (quietly hangs head. Food at the dining hall basically went like this: order from the weight-loss vegetables recommended on Guorizi, no meat, very little rice. The principle is the slower you eat, the better (they say it lets the stomach register fullness sooner), and the finer you chew, the better. Then stop at about sixty percent full (honestly, to this day I don’t know what sixty percent full actually is; my personal practice is to stop eating the moment I feel the least bit full). There is one thing I never managed: chewing the first mouthful thirty-six times.. why is it gone every single time after a dozen or so chews, if anyone can do it please contact me!! Snack: after that, around three in the afternoon, hunger does still come.. studying is exhausting work! So, another apple… right, the bold and attentive deal-hunters among you have surely noticed that what I’ve been (bleep)ing doing is just the apple diet Dinner: when yours truly first started the diet, dinner was still… yes, you guessed it, an apple! After some time losing weight I went back to normal eating, method as per lunch. To sum up the food side: On choosing food: go for green plants high in fiber whenever you can, go for fruit whenever you can. Eat no meat, or little of it. Absolutely nothing beyond the main meals. On eating food: chew as many times as you can manage stop as soon as you feel the least bit full Exercise On exercise, yours truly’s principles are never overdo it and exercise every day my usual routine goes like this: a five-kilometer run on the track - one set of Jung Da-yeon’s slimming aerobics - one set of leg raises in bed On running: first, run slow; my pace is around 8-9km/h or so. Second, run long enough; I generally run about 40 minutes. I did not ease in step by step the way most online tutorials tell you to. If you’re going to lose weight, be a little ruthless with yourself! Five kilometers from day one, though do take care to protect your knees, and always warm up before you run. On Jung Da-yeon: the point of Jung Da-yeon’s slimming aerobics is to work the body after running has already shifted you into fat-burning mode, and so slim you down~ so whatever you do, don’t skip this step. Bedtime calisthenics: mainly for the belly (to be continued)