My name is qi, and i was a real 228-pound fat man, and it's still hard to remember the day i was fat。
What kind of concept is 228 pounds? I'm 170 cm tall, and the bmi index goes straight through 37 and is medically defined as heavy obesity. The normal bmi range is only 18. 5-24, and i'm almost double, and i've already had a red light on my body。
At that time, he could barely breathe, he could go up two stairs and shivering, and he could only buy clothes and go straight to the big area, and never dared to pick up the style. Every medical examination, reports of high blood resins, high urine acids, fatty livers and an increase in a single red arrow, are alarming。
I've tried everything i could to thin down. Extremely hungry, half a month of hard labour, six pounds of thinness, a week of normal food, not only rebounding back, but also two pounds of weight; trying to lose weight, 228 pounds of weight, so that the knee is swollen by nearly three times the weight of each step, without a few days; and the web-based "7 days of thinness" "21 days of thinness" red diet, none of which lasts longer than a month, to fail。
Just as i was about to give up and feel like i'd lost weight for the rest of my life, i systematically studied the scientific diet of dr. Von sheek at the extraterrestrial hospital and accidentally found a “secret weapon” of weight loss — planning daily diets with al。
In this way, i went from 228 pounds to 170 pounds, and bmi from 37 to 29. 8, and i'm moving steadily towards a healthy range, with no rebound and no injuries。
Today, i share all the scientific principles behind the diet, and the effective methods of self-censorship. I don't sell lessons, i don't sell, i don't sell, i'm telling you what to do, i'm telling you
I. The core truth of weight loss: constant change in energy
In fact, there's only one logic at the bottom of all the formulas, and that's the constant law of energy。
This is not a theory of diet, but a law of physics that applies equally to human metabolism。
A simple summary of the formula: ingestion - consumption = weight change
Our bodies are like an energy account, food that eats is income, daily activity, consumption for life is expenditure. When income is larger than expenditure, excess energy becomes fat accumulation, and humans are naturally fat; when expenditure is greater than income, body body fat is used to fill the gap, and body weight slowly falls。
Dr. Von xue has given a special image of the body as a big water tank。
There are three taps of water entering above the tank, corresponding to carbohydrates, proteins and fats in the food, which are the source of all energy, with four large cards per gram of carbon water, protein and up to nine large cards per gram of fat。
Under the water tank there are four outletes, corresponding to four main energy consumption channels for the human body: basic metabolism of 60 per cent (basic consumption of breathing, maintaining the heart beat), physical activity of 25 per cent (motion, daily movement), food heat of 10 per cent (consumption of digestive food), and the remaining 5 per cent of other discrete consumption。
The fat in the body is the water in the tank. In order to reduce water levels, either reduce water intake or increase water discharge, it is best to go both ways。
If you figure out how much of this model you're gonna figure out, then you're gonna figure out how much of that diet was
Why do you always lose weight? Three common methods are pits
Once we understand the energy, let's break it down
First: extreme diet and diet
It looks like you can lose weight if you eat less, but it's completely against your physical laws. The human body is not a cold calculator, but a self-regulating body。
When you reduce your diet significantly, your body mistakenly thinks you're suffering from famine, you immediately activate the “saving mode”: a drop in basic metabolic straight lines, a decrease in thyroid hormones, and, in order to reduce energy consumption, the body proactively decomposes its muscles and reduces the efficiency of fat decomposition。
As a result, even if you ate less, your body consumption became less and your body weight fell slowly. Once normal diets have been restored, low metabolisms have not recovered, excess heat has quickly turned into fat and rebounds many times faster than the loss of weight。
Five years of follow-up studies have shown that young people who are dieting and lose weight are two to three times more likely to become obese in the later stages of their diet, and 90 to 95 per cent of diets fail. It's not that you have bad will, it's the wrong way
Second: we lose weight by exercise
Many people feel that they can't move, but they don't know how much less heat they consume than you think。
An 80-kg jogging man spends only 300 kilos of calories for 30 minutes, a glass of ordinary milk tea with 400-500 calories, a delivery of fried rice with 700-800 calories, a hard hour of exercise, and a cup of milk tea is completely wasted。
Moreover, the body has an “energy compensation mechanism”, which does not consciously laziness after the exercise, reduces the volume of daily activity, automatically reduces non-motor consumption and “recovers” lost heat. Studies have shown that the actual effect of mere motion loss is only 30-50 per cent of the theoretical value。
Sport is important, but its central function is not direct fat, as i will elaborate later。
Third: red diet with windnet
Low-carbon, bioketone, high protein, mediterranean diets ... A wide variety of mesh methods have emerged, and it is true that the scales can be lost in the short run, but in the long run none of them can lead in absolute terms。
Dr. Feng, in combination with numerous clinical studies, concluded that the core of all effective diets was the choice of natural food rather than the struggle with nutrient ratios. It's not low-carbon or low-fat, it's not low-fat, it's low-level。
The medical community has long given the answer to a truly long-term thinning: lifestyle intervention, i. E. A combination of diet + sport + psychology, cannot be achieved
How do you eat? Science is short, you're thin
Fattening requires manufacturing energy gaps, but the size of the gaps is critical, with 300-500 calories a day being the most scientific。
The gap is too small and slow to lose weight; it is too large (less than 800 kilocalories per day), it is stressful, metabolism falls, muscle loss, and it also causes malnutrition, an approach explicitly rejected by medical guidelines。
The gap of 300-500 kilos per day can be reduced by 0. 5-1 kg of pure fat per week, 2-4 kg per month and 12-24 kg per month. It doesn't seem fast, but it's sustainable, it's not rebounding, i've lost 58 pounds, and that's just how it's built up。
As for what to eat, the core principle given by dr. Feng is two words: natural。
The more natural the food, the less processed and the more complete the structure, the better the diet. Vegetable fruits and fruits are not peeled, they are not gushed; the staple food is full of grain, far from white flour; and meat eats fresh and thin meat, avoiding processing meat。
The reason is simple: complete food is rich in dietary fibres, slow digestion, high abdomen and stable blood sugar. An apple and a glass of apple juice, for example, are close, but apples can carry two to three hours and apple juice will make you hungry again in half an hour。
I sum up my diet into a diet model. Just eat it
It is important to remind you that fat is not to be excluded from the diet. The fat rate is too low, women have menstrual disorders, men have health problems, and the body has to keep its fat in order to function properly。
Iv. My secret weapon for diet: ai being a private nutritionist, not counting heat
The truth is clear, but many people are caught in the “implementation difficulties” of counting heat, three meals per day, nutrients, and ordinary people are not able to eat with their scales every day。
My solution is simple, using chatgpt as a personal nutritionist, leaving all the complicated calculations to ai, save the energy
It'll be done in three steps:
First step, enter personal information. Tell ai all about height, weight, age, exercise, target weight, dietary taboos, it automatically calculates basic metabolism, total daily consumption, and gives dietary intakes of 300-500 calories per day。
For example, i have 175 cm, 85 kg, three or four trips a week, and ai has calculated that i consume a total of 2,200 cards a day, recommending 1,500 to 1700, perfectly matching the need for loss of weight。
Step two, one key to the daily diet. Tell ai what's in the fridge, like "chicken chest, eggs, broccoli, rough rice," and make it three meals of 1,500 kilos and proteins, in a few seconds, with a detailed plan, with a clear score of morning and evening, heat and protein。
Step three, flexibility is not rigid. The meal, the hot pot, the increase in the pay, keep ai informed that it will help you adjust the food, and ensure that the sum is balanced within a week, and that it will not be harsher and more serious every day。
This method completely addresses the worst pain of diet: decision-making fatigue. No more eating, no more eating, no more counting, just following through, for those who understand but cannot do it, it's a salvation
V. The truth about sport: it's not fat, it's about changing the physical state
As has been said before, the direct fat contribution of the movement is only 25 per cent, but this in no way means that the movement is useless, except that it is misunderstood by many。
The true value of sports to diet is reflected in these three points:
Protection of muscles: inactivity, 25-30 per cent weight loss is muscle loss, and the less muscle metabolism, the easier it is to bounce back; force training can control muscle loss at less than 10 per cent to improve insulin resistance: the obese population is mostly insensitive, fat can accumulate, exercise can increase body energy efficiency and reduce fat hoarding moods: motion-spreading isphine, reducing stress, making you more dynamic
Based on weight changes, i'm moving in stages, and i'm not hurting my knee:
Remind all our big-weight friends: don't run blind for more than 200 pounds, start from the start, take care of your knees, lose weight and then slowly increase strength
Vi. The hardest part of losing weight: it's never halfway through. Waste
Dr. Feng's team clinically found that the primary reason for the failure of the diet was not the wrong way, but the abandonment。
Fattening is a long-term process, with platform periods and body weight fluctuations normal, and mental integrity is more important than dietary activity。
Share the five ways i've been through the hard times:
Looking at the long-term trend, rather than focusing on single-day weight: weight fluctuations of 1-3 pounds per day are normal, looking only at the weekly average, so that, as long as the whole is down, there is no anxiety to set short-term targets: instead of looking at “been up to 130 pounds” to “two weeks”, it is easier to achieve a small goal, each with an incentive to look for peer-to-peer supervision: one partner loses weight, a 20 per cent higher success rate, playing cards, encouraging one another, insisting on allowing occasional indulgence: eating a meal once a week without feeling guilty, losing weight is more important than being harsh: the platform period is supported by a 16:8 break, shorter feeding windows, improved metabolism, inappropriate for all
Seven, from 228 to 170 pounds. My full diet route. Figure
Split my diet into four stages. New hands do the same
Start period (1-2 weeks)
Computation of its own bmi and base metabolisms, withdrawal of sugary drinks, snacks, high-oil takeout, food planning with ai, 8,000-10000 paces per day, no running, no knee protection, before water drops and calms。
Accelerated period (3-12 weeks)
To stabilize the 300-500 card per day gap and to strictly enforce the aai diet programme, which guarantees 1. 2 grams of protein per kg of body weight and 190 pounds of body weight and starts running together, with 4-8 kilograms of pure fat per month。
Breakout period (13-24 weeks)
A normal run of less than 180 pounds with force training can attempt to break through the platform with more focus on lipid rates than on mere weight, and thinning is more important than decreasing numbers。
Maintenance period (long term)
Turning healthy diets and routines into living habits, using ai to monitor diets on a continuous basis, regularly adjusting to achieve triple bmi, lipid ratio, and body size, is a real success。
At the end
From 228 to 170 pounds thin, i finally understood that there are no shortcuts to diet, but there are scientific paths, good tools。
No extreme diet, no blind movement, a scientific energy gap, and a combination of ai tools to simplify implementation are the ways in which ordinary people can sustain and lose weight. This theory is based on the professional research of dr. Feng shek of the outdoor hospital, and i have only practiced and reaped results。
I am now continuing to lose weight, with a target of 150 pounds, to bring bmi back to normal once and for all, and to continue to share progress。
If you're losing weight, or if you want to start losing weight, please leave a message in the comment area and i'll answer any questions
Finally, weight loss is never a confrontation with the body, but a learning to work with the body. Find the right way, use the right tools, and your body will give you the best response。
References: von sheng's science fattening act (accessed books), von snow's clinical fattening program at the exterior hospital
