1. Change your cognition and formulate your own game rules
Thin people don’t need self-discipline, they have the habit of being thin
Self-discipline will not give me freedom, self-love will
The motivation to lose weight is meaningless if it deviates from health.
2. Start the last journey to lose weight
four things
Don't do anything that requires persistence
Read one sentence from this book in order every day
Three stages of weight loss
Accumulation period
There is no change in weight or the weight loss is very slow
steady decline period
The plateau will appear at this stage
return to normal
Create a new balance and maintain a stable state
Being thin is first related to mentality and living habits, then to body shape, and finally to weight.
3. I believe you are determined to lose weight, but I believe in human nature more.
human nature
People always like to do things that make them feel comfortable and avoid uncomfortable and uncomfortable behaviors
Admit it’s hard to lose weight
If you can't lose weight, it's not your problem
You need to find a more suitable and efficient way to lose weight
Proper use of limited willpower
Without deliberate use of willpower
Choose a method that does not rely on willpower and you are more likely to succeed
The three most important sentences
"Persisting in losing weight" and "making weight loss last" are two different things
Persistence itself is not for losing weight, the purpose of perseverance is to make weight loss last
Adherence is only an extremely primitive means of sustaining a weight loss program
4. Continue the weight loss plan as long as possible
Reduce the difficulty of losing weight to an infinitesimal level and make successful weight loss a matter of time
Be a rabbit that "moves forward at a tortoise speed"
Increase long-term expectations, reduce the difficulty of losing weight, and maintain a positive state
5. Lose weight comfortably
Set micro goals
So trivial that it’s ridiculous, so simple that it’s irresistible
Ensure it can be completed in any state
Otherwise it needs to be disassembled again
benefit
Although the goal is small, it will indeed make a difference when completed.
It becomes a habit, and the resistance becomes less and less each time you start.
No setbacks, only positive incentives for completion or overachievement
Use excess energy to exceed your goals instead of setting bigger goals
6. Make weight loss a habit
New behavior becomes habit
Combined with current actual capabilities and acceptance
Minimize resistance as much as possible, lower the difficulty, and repeat as many times as possible
Sense of accomplishment Pleasure > Sense of dedication
easy reward
Pay attention to the positive changes after exercise
7. Correct exercise plan
do strength training
Can be done at any time, low threshold
Really, if you do one, you will get the same effect
Increase basal metabolism
8. The body’s goal is to keep you alive
Calories are not your enemy, they are the energy you need to live
Human beings originally have a complete system. They know how to eat and how much to eat. This is directly felt.
trust body
Choose the food you want to eat → Eat → Evaluate taste and satiety → Get a sense → Eat full → Stop eating
9. Losing control is not your fault
The more you control, the more out of control you get
Guilt makes you want to eat more
Only by understanding yourself can you stop eating
When faced with "can't keep your mouth shut", just remember two sentences
Adjust your mentality
Waiting for the flowers to bloom
10. Forming a thin lifestyle
Have a thin heart
Follow your true appetite and allow yourself to eat
Suppression will only amplify appetite and cause more "irrational" behaviors
Learn to enjoy the taste of food
13. Weight loss is an infinite game
Being thin is a way of life
Losing weight is not a lifelong matter, being thin is
infinite games
Extend the game cycle and rationally allocate limited resources (willpower)
Recognize the upper limit of daily efforts to promote the weight loss process, and discover different fun and scenery
Vipassana at any time
Consciously aware of every detail of the present moment
do subtraction
We have every right to reject things that are not part of our daily lives
12. Record weight loss methods
3 premises
Don't do anything that requires persistence
Put aside all concepts of energy balance
Recording purpose
Restore your connection with your body and recall your natural eating state
Amplify the sense of achievement and promote behavioral changes
When does recording stop?
When you know in your heart that you have become a "skinny person"
Stage 0: Weight Recording
Record your weight and waist circumference every 15 days, and take the latest front and side photos
Stage 1: Movement Micro-Goals
micro goals
Complete 1 strength training session
Goals only define a lower limit for completion
Record content
Sports micro-goal completion status
If it is not completed in one day, it needs to be broken down again.
Good feeling after exercise or any good mood (optional)
Exercise is just the spice of life, don’t let it take up too much time and energy
Stage 2: Hearing your body’s signals
Eat on instinct
When you are satisfied, you will naturally stop
Eating should be so simple
change eating habits
There is no bad food, only unreasonable eating methods
Changing the way you eat takes a long, long, long time
All your current eating behaviors are reasonable, accept them and stop blaming yourself
Allow yourself to eat what you want
Gain sufficient security in eating
satiety record
10 minutes full
Just enough for gastrointestinal comfort
When you’re almost full, stop and ask yourself if you need more, but don’t force yourself to stop when you’re full.
Record content
Sports micro-goal completion status
Feeling good after exercise
Other changes that make you happy
Stage 3: 10 minutes full experience
add record
Add 10 points of satiety after lunch and dinner respectively.
How to rearrange the food in this meal to get it just right
For example
10 = Big Mac, spicy wings, 50% medium potatoes, 80% cola
Keep the recording process relaxed and simple, and record with curiosity
Regularly review past records and truly learn to appreciate food
Stage 4: Diet Checklist
Modify behavior patterns
Stop controlling, accept your current behavior, and reduce negative emotions
Encourage yourself to make new attempts, allow yourself to eat, observe how your stomach feels, and form a more complete connection
Respect your true appetite, savor food carefully, and eat because you like it
Be a gourmet and appreciate food
How much do I want to eat xxx? What's the rating from 1 to 10? Which detail aroused my appetite?
add record
Record the details and why
Every 15 days, the two categories of food are summarized
Checklist for reference when in doubt
Stage 5: One bite left every day
At any time of the day, any extra mouthful of food is considered complete
Learn to discard food that exceeds your body’s needs, find what you really like to eat, better satisfy your appetite, and make yourself happy when eating
11. Abstinence from food and drink
Eat on demand
demand gap
The current desire to eat a certain food
Eat because you want to eat
Meet demand gaps and bring physical and mental satisfaction
break away
Throw away things you don’t need right now
Don’t buy items you don’t need now
Don’t eat food you don’t like or can’t eat
Understand your true needs and meet them promptly
Natural diet normal logic
If you eat too much, you'll be over it.
Eat according to true appetite
Author: Lu Letian Published in October 2021 Software: Yitu Brain Map Map: Ke
Wondershare EdrawMind
