Fill out the 100-day weight loss plan every day

Complete the task requirements of the fat loss formula every day

public commitment

external supervision

Develop one habit at a time

Continuously check in without interruption

The brain rehearses plan B

1. Start a 100-day weight loss check-in plan and create effective positive feedback every day

2. Use the five-step method of brain rehearsal to set up Plan B

pleasure and happiness

satisfaction

sense of achievement

weight, fitness, energy, body shape

Be an intrinsic driver, not an extrinsic motivator

Sustained mobility

love and passion

How to form exercise habits

Make it a habit and get yourself addicted

1. Set a fixed daily exercise time

2. Place fitness equipment in the most conspicuous place

The human body is a complex system with multiple circuits

Change the connections and targets in the system and the system will change dramatically

Weight loss concept: Break down the goal into each day, and break down physical exercise into specific tasks every day

Fat loss formula; basal metabolism, daily activities, exercise > dietary caloric intake

The correct way to lose weight: Total calories out (consumption) > Total calories in (intake)

Ways to increase consumption

Ways to Reduce Intake

Closed-loop thinking model of weight loss

Specific strategies for weight loss closed loop

Turn the slimming closed loop every day to achieve the fat loss formula

1. Increase the amount of exercise today

2. Reduce today’s intake

3. Achieve the calorie deficit goal of today’s fat loss formula

Turn the slimming closed loop every day

want to keep fit

How to get fit

The original intention, support and motivation to lose weight, and the reason to persevere

intrinsic motivation

Using the above two psychological factors at the same time, the probability of weight loss success will be greatly improved.

1. Write down what benefits you will get after successfully losing weight.

2. Write down what harms I will avoid after successfully losing weight.

3. Find the fire in your heart that you want to change

trigger

action

Changing rewards

invest

action

Do not overtrain. You also need to recover through rest. Your body will adapt to the intensity of the previous exercise after rest and become stronger.

Lose weight every day

Home is the best place to develop exercise habits

Promote light fitness for all in fragmented time

Fasting aerobics increases fat burning efficiency

1. Make home the first place for fitness and get rid of over-reliance on the gym

2. Let your efforts accumulate by losing weight every day, and complete at least three minutes of fat-reducing exercise.

Tip 1: Only choose exercises that can increase basal metabolism

Tip 2: Eat small meals often and drink plenty of water

Tip 3: Increase body temperature and become a "hot-blooded young man"

1. Choose jogging that is more cost-effective to burn fat, or do three minutes of fat-burning exercise every day.

2. Eat small meals frequently and drink plenty of water

3. Exercise more and take bath frequently to promote metabolism.

Find results-oriented experts

Books, courses, etc.

Directly copy the entire knowledge system

action

Good results (seeking pleasure [reward] and avoiding pain [punishment]) will make people spontaneously repeat such actions.

Bad consequences (unhappiness, pain) make people unwilling to repeat such actions

Boss: Rational Brain

Second child: desire brain

Third child: Emotional brain

produce seven emotions and six desires Bring endless happiness and endless pain Dominate the brain to make long-term harmful decisions

The negotiation between the three determines a person’s final behavior

To achieve the goal, the most important thing is to increase the ability of the rational brain and let the rational brain convince the second and third children

The three brothers reached an agreement, merged their brains, body and mind, and worked hard towards the goal.

At this time, the mobility can be maximized. The body is full of energy, the internal drive is strong, and the passion is burning

the way of thinking

1. Whenever you do something difficult, tell your desire brain: the meaning of doing it, the benefits you can get, and how it can satisfy your own needs, and tell your emotional brain: the serious consequences of not doing it.

2. If you integrate your three brains and your knowledge and actions, you will have overwhelming power of action.

Know what you want and who you want to be. Whatever does not kill me will make me strong.

Acquire real wisdom, ability growth and achieving goals are the most important, don’t care about other people’s evaluations

1. Eliminate all fat-causing temptations in the fat-causing environment

2. Invite friends around you to participate in a weight loss competition

3. Buy tights and low-rise pants

1. Eliminate all fat-causing temptations at home: snacks, drinks, and all high-calorie foods

2. Invite your friends to join the weight loss program

3. Buy clothes that show off your body lines and be determined to win.

in principle

Combined with slimming closed loop

Diagnose a problem; find its root cause

After finding the root cause, make improvements according to the closed loop of weight loss

Practice it firmly and combine the closed loop of weight loss with your weight loss goals

1. Set yourself a weight loss goal that conforms to smart principles

2. Fight to the end when you encounter a problem, use the closed-loop slimming method to find the source of the problem and solve it completely

3. Firm and continuous practice

The so-called success is to continuously achieve the goals you set, to take this goal as the first priority within a period of time, to accept the challenge with all your strength, to overcome difficulties, to break through difficulties, and to achieve the goal.

The first priority for weight loss: turn your weight loss closed loop

Break through one limitation at a time, develop one habit at a time, and repeat the cycle. Superimpose the successful experience of the last time into the routine of doing things to achieve the next goal.

Be an optimistic dieter

1. Understand the facts and see what people who have successfully lost weight think, do, and use what methods.

2. Within 100 days, make your weight loss goal your first priority and go all out Accept challenges, overcome difficulties, break through difficulties, and achieve goals

3. Use the 100-day weight loss check-in to improve self-efficacy. Develop one habit at a time, Only break through one limitation at a time, repeat the cycle, and absorb successful experiences to achieve the next goal.

Don’t place too much emphasis on material things, fame and fortune

Affect the appearance

reduce quality of life

life threatening

Obesity is a health debt that involves exchanging future health for present happiness.

Turn the slimming closed loop to achieve the fat loss formula: keeping people in a negative energy balance for a long time, Prompts body fat to be converted into energy and released. So as to achieve the purpose of reducing fat and losing weight.

1. Treat obesity like an infectious disease, especially central obesity with meaty abdomen

2. Obesity is a health liability. Start exercising now instead of waiting until things are irreversible.