There is no threshold for losing weight, no talent or luck is required

Everyone’s action and willpower are definitely more than enough to complete weight loss.

Losing weight has never been something that only a few people can do.

The success stories of weight loss may just be survivor bias. There are countless failure stories behind them, but no one is interested in knowing them.

The failure to lose weight is not because you have poor willpower, but because you force yourself to play a game where others have already set the rules and are destined to be a game that only a few people can "win"

Because I didn’t tell you how to persist

Real "thin people" have no self-discipline at all and do not need self-discipline

The resistance they need to do the same thing is smaller, so small that they don’t need to deliberately persist at all.

Freedom is to do what you want to do and not do what you don't want to do.

People who advocate "self-discipline gives me freedom" intentionally or unintentionally lead you into a dead end of weight loss, allowing you to deprive yourself of your freedom, and even change your understanding of freedom, forcing you to "self-discipline"

There can be thousands of motivations for losing weight. If it goes against your health, it’s all meaningless.

Losing weight, becoming a "skinny person", and living like a "skinny person" is actually an ordinary thing.

Losing weight just returns your weight to normal and makes you healthier, nothing more.

Losing weight will not make our lives look new, nor will it reverse a bad situation, nor will it take us to the peak of life.

Everyone says they don’t want to be mediocre, but in the end they spend a lot of time catering to the standards of mediocrity and forcefully turn themselves into mediocrity.

If you put your energy into developing one of your characteristics, maybe you can bring something to the world, or at least bring yourself a wonderful enough life.

Not everything is worth the effort, and not everything requires willpower.

Stop all exercise plans

Stop all diet planning, stop counting calories and eat whatever you want

Don't do anything that requires persistence

Read a sentence from the book every day

The first stage is the accumulation period

The second stage is the steady decline period.

The third stage returns to normal

Normal weight is a range, not a specific value - BMI

Weight loss is not all about weight loss

The weight has decreased and is close to a certain round number, so set an easy-to-achieve goal to make yourself happy.

Abdominal muscles are slimmed down

What is more meaningful than losing weight is learning to get along with yourself and accepting everything about yourself

Being thin is first related to mentality and living habits, then to body shape, and finally to weight.

Thinness is what you really have, a healthier, better quality and more refined life

Losing weight may be your solution to other problems

A person's constructiveness is often reflected in: not correcting the problems he sees, but facing the problems he faces with the person who needs correction

After countless "I'll see you tomorrow", the weight loss plan goes nowhere, then I feel annoyed and blame myself, set a bigger goal again, and fail again, and the cycle continues.

Various diet methods and exercise methods are essentially "eat less and exercise more"

People always like to do things that make them feel comfortable and avoid behaviors that make them uncomfortable and uncomfortable

How to stick to weight loss is the fundamental problem we need to solve

The requirements for oneself are too high, beyond the scope of ability

It is an objective fact that weight loss is difficult

Most of the things that are successfully accomplished with willpower are short-term or single tasks.

Willpower only delays the onset of fatigue and inner resistance.

Whenever willpower appears, it means that we are doing something we don’t want to do, and it is destined to be difficult to last.

Losing weight is essentially a lifestyle change

How willpower works

During the process of losing weight, we focused on the matter of "carrying buckets of water 6 floors", underestimated the time required for this matter and its own difficulty and resistance, and overestimated our own willpower.

It is not just willpower that is constantly overdrawn, but also self-confidence and self-esteem.

Not deliberately using willpower is the best way to use it

It’s easier to lose weight if you choose a way that doesn’t rely on willpower

The key to "persisting in weight loss" is not to do anything that requires persistence

"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

Persistence is just an extremely primitive means of continuing a weight loss plan

Force is not what keeps an object in motion. Once an object has an initial velocity, it will keep moving at a constant speed if no external force is applied.

The core issue of weight loss is how to make the weight loss plan last as long as possible and minimize resistance.

subjective difficulty

objective difficulty

speed ✖ time = distance

The goal of losing weight must be to make the weight loss plan last for a long time, and finally reach the key point and lose weight successfully.

The weight loss method you choose must serve this goal

The rest of our lives is so long, we just need to be a "thin person" in the time we can see.

Slow means it is sustainable and also represents a higher probability of weight loss success.

Extending long-term expectations is the simplest and most direct way to reduce resistance to something

Helps maintain a positive state of mind

The key to whether an exercise plan can be sustained for a long time lies in whether you are able to execute it and whether you want to execute it when you are at your worst.

Only do what you can do and don't do anything you don't want to do

Keys to Success: How to Make Your Weight Loss Plan Last

Weight loss does not need to be a challenge, and there is nothing to challenge. When it comes to daily exercise goals, they should be tangible and within reach.

The goal only defines the lower limit, you can exceed it at any time

Benefits of setting micro goals

Notice

A goal that is too small will not prevent you from accomplishing anything. Not taking action or being unable to sustain it for a long time will.

Be specific enough: e.g. one strength exercise per day (push-ups, squats, crunches)

It is best to have less than 3 micro-goals at the same time (including sports and life)

There is no micro-goal that can’t be accomplished unless it’s not small enough

Set reminder

Record

Persistence: Don’t want to do it, execute it passively, feel comfortable and relieved after stopping, the duration depends on the willpower reserve

Habit: Want to do it, take the initiative to perform it, feel uncomfortable and unaccustomed to it after stopping, can continue for a long time, such as brushing your teeth

Combined with the process of children learning to brush their teeth, we can get inspiration and turn a new behavior into a habit.

No matter how simple something is, if you don’t want to do it, it will be difficult to form a habit.

Help users find positive motivation for brushing teeth with toothpaste - removing tartar

Give people a "freshness" as a reward: "freshness" = "remove tartar"

Habit formation process

Motivation determines what results we expect, and whether the results are desirable determines whether we will want to perform the behavior again

When the sense of accomplishment and pleasure is greater than the sense of dedication, the exercise plan will be easier to sustain.

Exercise should be decoupled from weight loss

Exercising purely for pleasure, savoring the taste of exercise just like enjoying food

The true role of exercise

You need to allow yourself to note the feeling of exercise and form the understanding that "exercise = feels good"

Can be done at home

Aerobic training is not recommended

Strength Training

It is recommended to purchase a set of combination dumbbells

Micro Goal: One strength training session per day

If you want to exceed your limit: 12 reps as a set, do several sets depending on your mood, but remember to expect only one

Can walking and cycling help you lose weight?

If you don’t like strength training, can you not do it?

Will girls build muscles if they do strength training?

Don’t you say lose fat first and then gain muscle? Should I do aerobics first and then strength?

Your friends are not that interested in your weight loss progress

You may get praise, but you may also get guidance that may not be in line with your personal situation. Either way will not be of any real help to your weight loss journey.

Friends expect results that are visible to the naked eye, which puts pressure on themselves and affects the pace of weight loss.

If you need supervision, it means that your exercise and diet plan are beyond the acceptable range and need to be adjusted.

Your satisfaction should be brought by actual actions and results, so that you can finally achieve your goals down-to-earth.

It is recommended to record important moments and achievements worthy of happiness on non-public social platforms - in a notebook

Exercise is not the main way of energy consumption

Most of the body's energy is used to maintain body functions and daily activities - basal metabolism

The body's goal is to find ways to use limited energy to meet the body's normal functions

Calories are not the enemy but a resource needed to sustain life

Now you don’t have the ability to eat just right.

Your goal is to become "thin", not a slave to your energy budget

We have two decision systems

Shift your focus from calories to how your body feels

Give the initiative back to the body’s instinctive reaction

Believe in the body’s ability to regulate

Respect your inner appetite

Sense body signals

Make dietary decisions and adjustments

Losing control is because these things are beyond your ability

Relying on willpower to control something will often lead to pain

It is human nature to get rid of pain as quickly as possible

You can't "shut up" now.

You don't have to "keep your mouth shut"

What really needs to be avoided is characterizing overeating and other undesirable dietary behaviors as “out of control”

The feeling of guilt caused by "eating too much" will make the food itself more tempting

Self-criticism reduces motivation and self-control

Forgiveness for one's own behavior helps reduce the number of times you lose complete control

The "brick-moving problem" is a reward for every effort, and it can be completed as long as you put in enough energy.

"The problem of planting flowers": Many things are difficult to achieve as expected, and you can only wait for the flowers to bloom, such as losing weight

It is important to distinguish between what is within your capabilities and what is beyond your capabilities

There is no strict causal relationship between obesity and eating too much

Restricting your diet is not the purpose, but allowing yourself to take the initiative to eat healthily and reasonably is the purpose.

The essential difference between fat and thin

Behavior is directly determined by our thinking patterns and subconscious mind, and is not subject to intervention by self-control.

The ultimate pursuit of weight loss

Once you start getting fat, it's easy to get fatter and fatter

It is difficult for a real "thin person" to gain weight

The reason for regaining weight: not losing weight

The thing to change is how much you want to eat, not how much you actually eat

The end point of losing weight is to be able to eat and drink easily and normally when facing food, and to eat naturally to feel comfortable and satisfied

What really needs to be changed in losing weight is not the weight beyond the normal range, but the overall behavior pattern

What is more important than thinking about “how to eat when losing weight” is how to eat after successful weight loss.

If you want to eat and drink normally after losing weight, then you should maintain this state from now on and use normal logic to treat food and eating behavior.

Our current less-than-ideal eating status is not because we "forgot" to eat reasonably and healthily, but because our original eating habits and eating preferences are unhealthy.

Appetite, in the final analysis, is "desire". And "desire" corresponds to "satisfaction"

Desires that are suppressed or inappropriately satisfied will inevitably lead to stronger desires

Change your eating habits on the premise of allowing yourself to eat without suppressing your appetite

What we ultimately learn is how to enjoy food better, not how to suppress our appetite better

There is no conflict between enjoying delicious food and losing weight

The only criterion for judging whether a food is edible or not should be whether you like to eat it, rather than factors such as calories and nutritional composition.

cell phone

gourmet food

In order to save decision-making time, the brain establishes the connection "eating = happiness and satisfaction", but skips the step of "taste carefully"

Thinking habits often replace thinking and make decisions directly

Take respecting appetite as a prerequisite for weight loss, pay attention to how your body feels, learn to satisfy appetite more reasonably, and then gradually change your eating habits during the weight loss process.

Don’t buy just because it’s cheap, cost-effective, or full of discounts

Your choice is only to satisfy yourself, and your purchasing decision should be determined by your own actual needs

The root of the joy of eating is not "eating what you like" but "you really want to eat it"

When purchasing, only consider current actual needs and purchase only current actual needs.

Respect real needs

self-centered

Recognize real needs

Recognize the timeliness of needs

Buy what you need

Eat because you "want to eat"

respect food

The recording process is a guide

Learn to pay attention to how you eat and how your body feels

Eat carefully, enjoy your food, and eventually learn to satisfy your appetite just right

Get rid of concepts like calories and energy budget

Don’t do anything that requires persistence

eat whatever you want

If the only purpose of recording and observing your weight is to bring a sense of accomplishment, if your mood is always affected by weight fluctuations, or if your weight gain or loss is always linked to your current diet or exercise, don't weigh yourself frequently.

Perform for at least a week

There is no bad food, only unreasonable eating methods

Changing your diet takes a long, long, long time

All your current eating behaviors are reasonable

When it’s almost time, stop and ask yourself if you still need it

Perform for at least a week

There is a discrepancy between the perceived dietary needs and the actual physical needs

The best way to solve the deviation is to accumulate enough data and perform calibration

Keep track of foods that taste “good” and foods that “don’t taste good”

A summary of the two categories of food is performed every 15 days

Execute for one month

Recording is for one day you no longer need to record

When you find yourself in a positive state and slowly start to get better, one day you will naturally know whether you need to continue.

Being thin is not a certain weight, but a way of life

Losing weight is not about how long it takes to lose weight, but how long it takes to lose weight

Losing weight is not a lifelong matter, being thin is

Extend the game cycle, rationally allocate willpower, recognize the upper limit of daily efforts to promote the weight loss process, and discover different fun and scenery.

People are easily addicted. In every gap in life, they will pick up their mobile phones to check whether they have missed anything earth-shattering in the few minutes they were "away from the world".

Vipassana, mindfulness or meditation can restore your sensitivity to your body, feelings and emotions, rekindle curiosity about everything, allow you to notice the details of life, feel the passage of time and inner emotions, and become more focused. ,keen

Desire always comes before purchasing power, otherwise it wouldn’t be called desire.

"When I have money, I can..." This kind of thinking actually means that you have not understood: how to live a good life now.

What “can be done” is determined by age, knowledge accumulation, social status, and wealth level

The things you “can do” are only up to you to decide

All choices come with a price, but you always have the power to choose

On the premise of satisfying food and clothing, those people, things, and things that seem irresistible are all excuses for greed.

Youth is when you know that after the sun sets every day, there will be stars in the dark night sky

No matter how much light pollution there is in the city, even if you look up at smog and dark clouds, you still know that there are thousands of stars in this sky, and there are countless possibilities for tomorrow.

Losing weight only allows you to live more seriously, eat exquisite and delicious food, and enjoy the happiness brought by exercise, that's all.