Quora精選：怎樣成功減肥？

How have you successfully lost a large amount of weight?你怎么成功減肥的？

 

獲得239.7k好評(píng)的回答@Atibhi Agrawal：

The scale showed 104 kgs and I had tears in my eyes , I couldn’t look at myself in the mirror and avoided meeting people. I wasn’t always this fat. A state level swimmer in school, I was a fit child with a height of 165 cms. I gained weight during puberty because all I did was eat and study for JEE.體重秤的刻度顯示104kgs，我都要哭了，我不敢看鏡子里的自己，也不敢出去見人。我也不是一直這么胖，上學(xué)時(shí)我是國(guó)家級(jí)游泳運(yùn)動(dòng)員，身高165 cms，很健康。青春期體重開始上漲，因?yàn)楫?dāng)時(shí)為了備考JEE除了吃飯和學(xué)習(xí)什么都不做。I knew how being fit felt and I was determined to get my old body back. So, I started gym on May 23, 2016. JEE Advanced was on 22 May. I’m going to write my journey in stages and will try to provide pictures. I hope this answer helps you in some tiny way.我知道健康是什么感覺，我決定找回曾經(jīng)的自己，所以在2016年5月23日開始健身，JEE Advanced考試是在5月22日。我要記錄下各個(gè)階段的減肥歷程，會(huì)提供一些照片。我希望我的答案能為你提供一點(diǎn)點(diǎn)幫助。STAGE 1 : THE INITIAL STRUGGLE第一階段：最初的掙扎I worked out for two months rigorously and followed a strict diet.我進(jìn)行了兩個(gè)月艱苦的鍛煉，嚴(yán)格控制飲食。DIET飲食Breakfast- Oats早餐—燕麥Boiled veggies and dry fruits in between lunch and breakfast.早餐午餐之間吃水煮青菜和水果干。Lunch-Two rotis, dal, veggies and dahi午餐—兩塊烤肉、達(dá)爾(用香料、小扁豆煮成的印度菜)、蔬菜和酸奶Fruits and milk in between lunch and dinner.午餐和晚餐之間吃水果喝牛奶。Dinner- Similar to lunch.晚餐和午餐相似。Egg whites after workout to fullfill my protein requirement.鍛煉后吃雞蛋清補(bǔ)充蛋白質(zhì)的需求。WORKOUTS鍛煉I did Pilates, Zumba and Cardio. I also made lifestyle changes such as taking the steps instead of lift. Walking instead of driving etc.我做普拉提、尊巴和有氧運(yùn)動(dòng)。我也改變了生活方式，比如爬樓梯代替乘電梯，步行代替開車等。Here is me at 104 kgs :下面是我104 kgs時(shí)的樣子：After two months I lost 11-12 kgs and I joined college. I was around 93.兩個(gè)月后，我減掉了11-12 kgs，然后上大學(xué)了，我當(dāng)時(shí)93kgs左右。STAGE 2: COLLEGE WITHOUT GYM第二階段：上大學(xué)不健身In college we did not have a gym so I would wake up and jog every morning. I did not control my diet. I used to eat out and eat sweets but I skipped lots of meals due to the poor quality of the mess food. Due to my changed food habits ,stress and little bit of exercise I ended up at around 85-86 kgs in December!大學(xué)沒有健身房，所以我每天早晨早起慢跑。我沒有控制飲食，以前我總是出去吃，還吃糖，但因?yàn)榛锸巢缓茫医?jīng)常不吃飯。由于飲食習(xí)慣、壓力的改變，再加上一點(diǎn)鍛煉，最終在12月份體重降到了85-86 kgs左右。STAGE 3: VACATIONS AND WEIGHT GAIN第三階段：假期和體重反彈I went off to Bali for a vacation with my parents. No exercise, only junk food made me gain 2-3 kgs and I was 87-88 kgs when I rejoined college in January.我和父母去巴厘島度假。不鍛煉、只吃垃圾食品讓我的體重又反彈了2-3 kgs，1月份回學(xué)校時(shí)體重87-88 kgs。STAGE 4: COLLEGE AND GYM第四階段：上大學(xué)健身By this time, gym had opened in our college and I joined it and worked out 6 days a week. I did this for three months and stopped eating junk food. I forced myself to eat the mess food.那時(shí)大學(xué)開了健身房，我一周去鍛煉6天，堅(jiān)持了3個(gè)月，也戒了垃圾食品，我強(qiáng)迫自己吃食堂的飯。DIET飲食Breakfast-Peanut Butter (it's healthy) +Bread and Coffee(no sugar)早餐—花生醬（有益健康）+面包和咖啡（不加糖）Lunch-Two rotis,Veggies ,Dahi午餐--兩塊烤肉、蔬菜、酸奶Dinner- Same as lunch.晚餐和午餐一樣。Our mess provides only vegetarian food so I ordered Chicken salad from Box-8 once in a while to fulfill my protein requirements.我們的食堂只提供素食，所以我偶爾從Box-8訂雞肉沙拉以補(bǔ)充蛋白質(zhì)的需求。WORKOUTS鍛煉I did cardio for 45 minutes and Yoga for half an hour. I was consistent and made sure I did some form of physical activity everyday. By the end of March I was 77 kgs and I felt good about myself.我做45分鐘有氧運(yùn)動(dòng)，半小時(shí)瑜伽。我堅(jiān)持鍛煉，確保每天都做一種鍛煉。到三月末，我體重77kgs，感覺很好。STAGE 5: PRESENTLY第五階段：現(xiàn)狀Presently , I am gymming 5 days a week and following a normal diet. I’ve lost 4 more kgs since I came I came back home for my summer vacations.現(xiàn)在，我一周健身5天，飲食正常，自從暑假回家我又減掉了4kgs。This is me right now :這就是現(xiàn)在的我：Today is the fittest I've been.:) Hope this helped!現(xiàn)在是我史上最健康的時(shí)候。希望這些能對(duì)你有所幫助！

 

（翻譯：菲菲）

(來源:滬江)