How I Gained 40 Pounds in 7 Years and Lost 20 Pounds in 90 Days

/ 罗磊的独立博客

Original link: https://luolei.org/how-i-lose-10kg-in-3-months

In the past few years, basically every old classmate or old friend, the first thing they say when they see me is “Why are you so fat, Luo Lei”.

In the middle of 2022, my weight soared to 191 catties. From June 2022, I knew that I could no longer indulge myself like this, so I decided to seriously start losing weight. After 90 days of persistence, I finally lost 20 catties. By the end of 2022 , my weight stabilized at 164-165 catties.

Friends who have followed me for some years should know that I used to be a marathon runner. The best full marathon result is 4 hours and 28 minutes, and the 10km run is 47 minutes.

The above three photos are photos of me in 2014, 2015, and 2016. From the photos, it can be seen that my figure is relatively standard and healthy. The period from 2013 to 2015 was the period when I was in the best physical condition. Due to my consistent running and going to the gym, my weight has been stable at around 70-75 kg during that time.

However, after I met my wife in 2015 and got married in 2017 (of course, body and health management are not necessarily related to love and marriage), my body gradually lost control.

I have been using smart scales to record body weight since 2015. In order to facilitate intuitive comparison, I took screenshots of body data changes in three stages.

  • June 2015-December 2022 : Overall change in body weight over a 7-year period.
  • Out-of-control period (August 2016-2022) : From August 2016, my weight gradually increased and reached the highest point of 96 kg/ 191.8 kg in February 2022. During these 7 years, my weight has increased cumulatively Lost nearly 20 kg / 40 catties.
  • Weight loss period (June 2022 to September 2022) : After 90 days of weight loss, I successfully returned to 85 kg / 165 kg.

This is the specific data in the Smart Scale App (the data is not very accurate, but it is enough for ordinary people to refer to daily). The overall body index in 2015 was still “healthy”. In February 2022, all the indicators were already “obese”. After losing weight, in September 2022, most of the indicators returned to “overweight”.

Some health problems related to obesity have also begun to be reflected in the physical examination reports of the past few years. Here are some excerpts from my physical examination reports in 2021 and 2022:

November 2021 Physical Examination Report ​

  • Increased body mass index
  • Elevated triglycerides
  • Moderate fatty liver (my wife and mother scolded me for this)

November 2022 Physical Examination Report ​

  • Increased body mass index
  • Increased total cholesterol
  • Mild fatty liver (improved compared to 2021)

Comparison before and after weight loss ​

The above picture is a comparison of my 190 catties and 167 catties, the BMI index is 30 and 26 respectively, and the body types are “obese” and “overweight”. It can be seen that after removing more than 20 kilograms of meat, the overall posture of the person is much better visually.

Why lose weight? ​

Before answering the question “Why should I lose weight?”, I would like to say “Why did I gain so much weight?”.

There is a saying that “marriage will make people fat”, the so-called “happy fat”, you can often see the comparison of husband before and after marriage in Xiaohongshu and Douyin. For many men, after marriage, it is often accompanied by career development, various pressures from work and family, which often means less exercise and some unhealthy living habits.

For me, I reflected on several reasons for my weight gain in the past 7 years, and summarized it briefly:

  • Insufficient exercise: Before 2016, I still insisted on running every week and going to the gym to lift iron. After 2017, the amount of exercise decreased sharply.
  • Unhealthy eating: During the three years from 2015 to 2018, I worked in Shanghai. I basically ate McDonald’s, KFC, and breakfast stalls every morning, and mostly fast food or takeaway for lunch and dinner.
  • anxiety

For me, when I resigned to start a business after 2018, I was engaged in self-media related work. I was in a very bad state for a long time. Recently, I thought about some problems and felt that it was also a kind of self-improvement for me to face my past honestly. Change and grow. For a period of time in 2020, the epidemic was blocked and work was not going well. For a period of time, I stayed at home all day, day and night turned upside down, playing games at night, sleeping during the day, and ordering takeaway when I was hungry. My weight soared from 2018 to 2020, which was also related to my anxiety during that time.

In 2021, I will return to the workplace. In the two years from 2021 to 2022, compared with the previous work in Shanghai, I will face more pressure and work more overtime. Most of the time I have lunch and dinner downstairs in the company. This year, my weight rose from 170 jin when I first joined the company to a high of 190 jin.

In the middle of 2022, I began to rethink work, life, study, and growth more. It was also at this point in time that I decided to regain control of myself and start losing weight.

For me, losing weight is not a forced behavior without hitting the south wall and not looking back. I have a strong self-motivation, and I know that I have done it before (Since I was able to run a marathon in the past, why can’t I now What about losing weight?), just take advantage of this time to adjust your personal state, and regain control of your body and health.

Weight Loss Analysis ​

With my past history of long-distance running, cycling, gym equipment, and swimming, I don’t have much to rediscover when it comes to sports and exercise.

The so-called “shut up and move your legs”, for me, the part of moving your legs is more like “raising your legs again”, and more importantly, “shut your mouth”

Regarding this method of weight loss and fat loss, whether it is on Bilibili or Zhihu, there are many scientific and reliable introductions. I will not repeat them here. I recommend two fitness UP masters for your reference:

Because weight loss has always been a hard-hit area for commercial implants, I personally suggest that if you want to understand weight loss and fitness knowledge, you should pay attention to the identification content.

Weight Loss Diets & ZeroWidthSpace;

Many people have a misunderstanding about losing weight, which is to “eat less”, or eat “fruit” instead of regular meals. This time, for me, the changes in my diet can be summed up in one sentence:

  • Change your diet to reduce carbohydrate and sugar intake

Losing weight is not only about physically controlling the amount of food you eat, but also psychologically and against the “desire for sweets” in human nature. I didn’t suffer at all during this weight loss process, because I didn’t eat much less.

  • Breakfast: eggs, fried steak, broccoli, milk
  • Lunch: Go home and eat the meal my mother gave me. There is nothing special to pay attention to. It is mainly meat and vegetables, with only 1/4-1/3 bowl of rice
  • Dinner: Go home and eat the meal cooked by my wife. During the first 1-2 months of losing weight, I only eat beef, fish, ribs, bean sprouts, broccoli, etc., and do not eat rice.
  • Others: Cut out sugary drinks completely and don’t eat much sweets.

Because the three meals in the morning, lunch and evening are still normal, and the family cooks also ensure the richness of the diet. In the first two months of weight loss, there is not much pain in eating.

Weight Loss Exercise ​

Due to working hours, I don’t even have time to go to the gym right now. So I also changed my weight loss exercise, mainly by “HIIT high-intensity interval training” with cycling.

I usually get up at 6:45 in the morning, and the electric curtains in the bedroom will automatically open to let the sunlight wake me up.

The exercise time is generally from 7 am to 8 am. The reason why I choose to exercise in the morning is because this time is basically completely controllable.

After exercising in the morning, take a cold shower (summer from June to October), my wife will prepare breakfast for me during my exercise time, and after taking a shower, I will have breakfast with my wife, change my clothes and drive to The company went to work. After persisting for two months, my wife’s life is also healthier, which can be regarded as helping each other and making progress together.

The HIIT exercise I do is the Insanity series that I came into contact with in 2013. It is a classic set of high-intensity interval training suitable for office workers. There are two sets of Insanity, I do Insanity in the first month, and I start to do Insanity MAX30 with increased strength in the second month

It is recommended to prepare a yoga mat at home to cooperate with some movements. Generally, this set of HIIT in the morning will consume about 300 calories.

In addition to indoor HIIT, I also started to intersperse some outdoor cycling throughout the week. I live near Songshan Lake. Sometimes in the morning, I will cycle around Songshan Lake, with a total mileage of 15-20 kilometers, and it takes more than an hour to go home and take a shower before going to work.

Going out for cycling is an outdoor exercise. On the one hand, you can breathe fresh air, and on the other hand, you can improve your spirit.

Future Plans ​

In the last week of 2022, I got the new crown, and I didn’t dare to resume exercise after recovery. The Chinese New Year at the end of January caused my weight to rise to 169 catties after the Chinese New Year.

Now is February 1, 2023, the first day of my return to work. I just took advantage of this day to continue my weight loss training. The new goal is 152 catties. Of course, the first stage goal is to return to the weight at the beginning of 15x .

Weight Loss Experience ​

This weight loss, in the first 2 months, I basically maintained the rhythm of losing 2-3 pounds per week (you can also see it from my weight curve), and about the 3rd month, the speed of weight loss began Decline (it can be regarded as entering the bottleneck period). It’s pretty easy for me personally.

I lost 20 pounds, and I also developed a regular life of going to bed early and getting up early, studying at night, and falling asleep on the hour. The life and work conditions of the whole person have also become better and better, which can be regarded as positive feedback.

After writing this article, I thought about it again. In fact, some conditions are quite rare. In the “eating” part, I still have to especially thank my wife and mother.

In order to lose weight, my wife also changed her habit of sleeping late, preparing breakfast for me in the morning and dinner for me in the evening. Every day at noon when I go back to my mother’s house for dinner, my mother will also specially prepare food for me to lose weight.

Having said that, in the final analysis, weight loss still depends on the individual. With some tips, weight loss can also make weight loss less painful and more joyful.

  • Buy a smart scale, record (more scientifically, every few days) your weight changes, let the real data feed back your training success, and it is easier to motivate yourself.
  • You can first get a general idea of ​​the calories of common foods, and know the approximate number of calories you have taken in today before eating. Compared with blindly eating after eating, with the quantifiable index of calories, you can better Mentally suggest to control diet.
  • Exercise in the morning, the exercise time is more controllable.
  • Good work and rest, ensure enough rest. If possible, you can install an electric curtain to control the light in the bedroom in the morning, which is helpful for getting up early.

Finally, I wish all my friends good health in the new year.

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