## Weight loss experience
I was fatter since I was young.
When I was in college, I was about 80 kg.
After work, the diet is intemperate and the weight is up to 91 kg.
In October 2017, I thought I was about 40 years old, and suddenly I was thinking about losing weight.
The weight at that time was 83 kg.
In fact, I lost weight several times before, but I didn't succeed every time.
After studying a lot of programs for weight loss, I summarized a relatively simple method of weight loss.
The effect is very good. Until now, in February 2019, nearly one and a half years, the weight was stable at around 69 kg, and it has not rebounded.
Here is a summary of my weight loss experience.
## First, let's talk about what is weight loss success.
Only long-term non-rebound is the successful weight loss.
Many times, we can lose weight quickly by dieting, but once we stop dieting, our weight will rebound quickly. This is not a successful weight loss.
Lose weight, don't diet
## It is very wrong to lose weight by dieting.
Because dieting allows the body to initiate protective mechanisms that reduce the body's basal metabolism.
Basic metabolism is a very important indicator in weight loss and will be introduced later.
After the basal metabolism is reduced, it is particularly easy to rebound after returning to a normal diet.
## Now, we finally talked about how to lose weight.
The method is very simple. Firstly, the food intake per meal is not more than 500 kcal. You must eat three meals a day. The daily intake of food does not exceed 1500 kcal. Then walk 10,000 steps a day.
Ok, it's that simple, and then a month later, it will be effective. And will not rebound.
## Let's talk about the principle
The basic metabolism of ordinary people is about 1400 kcal to 2,000 kcal per day. Each person's physique is different and the basal metabolism is different.
Take 10,000 steps a day, probably consuming 300 kilocalories.
The 100 kcal corresponds to 11 grams of fat, which consumes 33 to 77 grams of fat per day. (The importance of basal metabolism is seen here. People with high basal metabolism also consume high fat.)
The average is 55 grams of fat per day.
In this way, 0.5 kg of body weight can be lost every 10 days.
Reduce the weight by 1.5 kg per month. In 10 months, you can lose 15 kg of weight.
## Then talk about how to know how many kilocalories are ingested.
You can download an app called a food library. The number of large cards (kcal) that can check various foods
The calories of an egg are 75 kcal, and the calories of a plate of fried vegetables are about 70 kcal. Usually vegetables can be eaten hard. Eat less meat (not eat it). A bowl of rice is 250 kcal of heat (the main food is high in calories).
## Don't lose weight with your own willpower
People can't fight their willpower for a long time, and dieting is against their willpower.
Short-term diet without dinner can be done.
Can you really not eat for many years? It is very difficult.
## What if I really want to eat delicious?
Can eat. Eat less.
For example, braised pork ribs, do not eat a whole plate, eat 5 ribs.
In addition, it doesn't matter if you eat a big meal occasionally.
As long as you maintain a healthy living environment for a long time.
## to sum up
The method described above is very simple, but personal experience can lose weight and there is no rebound.
Although this method works slowly, it can only reduce 1.5 kg per month. However, this method is a healthy diet.
I hope everyone can take action. Take the road to weight loss.