40日科学减重16斤！只需掌握这3个关键技巧

喊着要减肥的我，两年2021年3月，体重终于达到了160多斤。（最高体重没有截图...对不起各位看官。）

I was yelling to lose weight. In March 2021, my weight finally reached more than 160 kilograms. (There is no screenshot of the highest weight... Sorry everyone.)

2021年伊始，我又开始立旗帜。我给自己定了3个愿望：暴瘦、暴富、暴帅。

At the beginning of 2021, I started to set up the flags again. I have set three wishes for myself: becoming slim, rich, and handsome.

那就先挑最简单的吧——暴瘦！

Then pick the easiest one first - skinny!

说干就干，跑步+均匀呼吸+控制食量的方式。分为3个阶段：第一阶段，整体“割肉”；第二阶段，局部塑形；第三阶段：随机性保持锻炼。

Let's rock and roll. Running + Breathing Evenly + Controlling Food Intake. Divided into 3 phases: the first phase, the overall "cut meat"; the second phase, partial shaping; the third phase: randomly maintain exercise.

在第一阶段中，几乎每天都去跑步7~10公里。效果显著，20天成功减肥10斤。

In the first stage, I ran 7-10 kilometers almost every day. The effect is remarkable, successfully losing 10 kilograms in 20 days.

一开始，跑步真的很痛苦。我只能跑3公里多。但我不能输，所以我逼着自己每天多跑一圈（800米左右吧）。渐渐地，我能坚持跑10公里左右了。

In the beginning, running was really painful. I can only run less than 4 kilometers. But I can't lose, so I force myself to run one more lap (about 800 meters) every day. Gradually, I can keep running for about 10 kilometers.

跑步过程中，很重要的一点是控制呼吸。呼吸频率要控制在有氧运动的范围内。它有两个好处。一个是有助于长期慢跑，身体器官负担不大。第二个是有氧呼吸更有助于减肥，因为80%的脂肪是通过呼吸消耗的。

During the process of running, it is very important to control breathing. The breathing rate should be controlled within the range of aerobic exercise. It has two advantages. One is that it is helpful for long-term jogging, and the body organs are not burdened. The second is that aerobic breathing is more conducive to weight loss, because 80% of fat is consumed through breathing.

另外一个很重要的因素是控制食量。第一阶段，我将饮食控制在以前的一半。这样子一来能量摄入比身体正常需求少一些，二来也不会感觉特别饿。其次重要的因素是多摄入膳食纤维，大家可以理解为蔬菜、水果；不吃肥肉，吃瘦肉。

Another very important factor is to control food intake. In the first stage, I reduced my diet to half of the previous one. In this way, the energy intake is less than the body's normal needs, and secondly, it will not feel particularly hungry. The second important factor is to ingest more dietary fiber, which can be understood as vegetables and fruits; not eating fat, but lean.

第二阶段也差不多是这样子，不过食量可以恢复至以前的4/5，不然可能会导致营养不良。每天/隔天跑步，并且做仰卧起坐，因为我想练腹肌，也就是局部塑形训练。

The second stage is almost like this, but the food intake can be restored to 4/5 of the previous, otherwise, it may cause malnutrition. Run every day/every other day, and do sit-ups, because I want to train my abdominal muscles, that is, local shape training.

不出所料，十几天减肥6斤，肚子也明显缩小，并且有腹肌开始出现......泪奔。

Unsurprisingly, I lost 6 kilograms in more than 10 days, my belly was significantly reduced, and abdominal muscles began to appear... Tears rushed.

目前小编我还没进入第三阶段，正在加油进行第二阶段，愿我希望早日成真。

At present, I have not entered the third stage, and I am working hard on the second one. I hope my hope will come true soon.

跑起来吧！消耗我们的卡路里！

跑起来吧！日子很长，需要我们有一个健康的身体！

跑起来吧！自律的人更有自信！

Let's run! Consume our calories!

Let's run! Life is long, we need to have a healthy body!

Let's run! Self-disciplined people are more confident!