60lb Weight Loss in 6 Months: Personal Experience Sharing (Season 1)
Having spent half a year on fat loss, my weight dropped from 190 to 130, and my body fat percentage decreased from over 30% to 10%.
I'm collecting some personal experiences for reference, hoping it can help friends during their fat loss period.
Before-and-after comparison photos:
Healthy diet plus exercise is the only way, aside from that, there's no other way.
Definition: Body fat content/muscle content/standard weight/basic metabolism, what do these basic definitions mean? Let's fully understand them first.
The basic metabolic balance of the human body needs clear recognition: Basic metabolism + exercise consumption vs. calorie intake
It's important to understand the importance of muscle content for the human body.
All of the above are basics, and you can find detailed explanations online. This is essential knowledge before fat loss.
Personal experience: Diet + Exercise
Diet part:
1. All weight loss products, whether oral/topical/belly-attached/massaging/wearing, are useless, including L-carnitine.
Single-food diets are scams: Only eating tomatoes, only eating apples, only eating meat
2. Familiarize yourself with the calorie values of common foods, develop a habit of tracking your diet and calculating your metabolism (recommended app: Mint Health).
3. Recognize calorie deception: High calorie, low calorie, 0 calorie, negative calorie
4. Healthy eating is not about dieting, it's about changing your diet structure. To see results quickly, you can diet, but don't deprive yourself of food
The growth process of the small intestinal villi is irreversible
The human body's self-regulation system: Basic metabolism slows down, muscle consumption (this is really scary)
5. Recognize fat: Saturated fat, unsaturated fat, trans fat
Nuts/oils/cream
6. Food selection and cooking method are important
For example: You can use oil, choose good oil
For example: Boiling green vegetables may not be good for the body
For example: All 90% of snacks are not good for the body
For example: The same ingredients can have very different calorie values (e.g., pumpkin, some varieties have low calories, some have high calories)
7. Beware of seasonings: Salt/old mother/sauce
Salt: 0 calorie, sodium affects potassium absorption, slows down blood circulation, stimulates insulin secretion, increases sugar storage
Soy sauce: Brewed soy sauce is better than old mother
Old mother: 870 kcal/100g
Salad dressing: 730 kcal/100g
Sesame paste: 650 kcal/100g
Mustard: 500 kcal/100g
Curry sauce: 400 kcal/100g
Comparison: Fat 900 kcal/100g, rice 116 kcal/100g
Quality seasonings: Black pepper/vinegar/lemon juice/oil
8. What to drink?
Drink water: Drink plenty of water at any time
Increase satiety: Appetite suppressant
Increase metabolism: Urination, eliminate waste, prevent constipation
Skin/muscle need water
Don't drink carbonated beverages or any packaged beverages
Don't drink fruit juice, don't drink bubble tea, don't drink smoothies
Sugar-free drinks are scams, sugar-free means no sugar and no maltose, alternative sweeteners include xylose and sorbitol, which will also be converted into fat
Eat fruit in moderation, eat plenty of vegetables, don't juice
Milk or skim milk can be supplemented in moderation
Alcohol is a taboo, dissolves muscle, if you must drink, red wine in moderation
9. Healthy eating:
Vitamins, fiber – vegetables: Various leafy vegetables/tomatoes
Protein – meat: Boil shrimp, pan-fry fish, deboned chicken/beef, etc. Choose high-quality meat
Carbohydrates – sweet potatoes, brown rice, corn, oats (absorbent)
Snacks: Fruit, nuts, supplement in moderation
Drink plenty of white water, less oil and salt
Exercise part:
Fat burning formula:
Fat 10kg + oxygen 29kg = carbon dioxide 28kg + water 11kg + calories
The feeling of fat burning: The body heats up from the inside, muscles ache, it's really very similar, the whole body is comfortable
Sweat is not the product of fat burning, it's the body's heat regulation and water loss
1. First anaerobic, then aerobic
Anaerobic exercise builds muscle, increases heart rate, increases metabolism
Aerobic maintains heart rate, improves lung function, and metabolism of fat
2. Aerobic exercise time: Must be at least 40min, 1 hour is better, first consume glycogen, then metabolize fat
Intensity should be based on the optimal fat loss heart rate
3. Stretching after exercise
Prevent lactic acid buildup, beautify muscle lines
4. Any lifting movements are not fat loss
Including yoga
5. Protect the knees and vulnerable parts, extend the lifespan of the exercise
Exercise selection: Treadmill, uphill, jumping rope → Not OK
Bicycle, running, elliptical trainer → OK
Running is particularly important
Standard action: Bicycle → Force output method, seat height
Running → Running posture, frequency, stride length
Equipment: Shoes (Asics), compression pants (protective function)
Specialized improvement: Knee muscles
6. Breathing:
Anaerobic → Exhale force, inhale relax
Aerobic → Three steps out, three steps in
7. Maintain a good attitude and focus
On anaerobic training, you only compete with yourself
Don't think that running 2km is unbearable
As long as you have a healthy body, your exercise ability will far exceed your imagination
Try to break the first energy barrier (4km), then the second energy barrier (10km), you will really touch the limit of your body
8. Learn to adjust exercise methods
Long-term single exercise mode can easily cause exercise fatigue, the body is easily resistant, loses the stimulation of muscle
And changing exercise methods can exercise muscles that are not usually exercised
For example: Running 3 times a week + cycling 2 times + anaerobic 2 times
Fight with the nervous system
All of the above are my personal sharing
May fat loss friends be brave and persistent in the new year, OLI GIE!
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