How to Conquer a 100kg Guy and Get Fit and Firm Again.
When the number on the scale is about to hit a hundred, it may be a warning sign for you to rise up and make a big “revolution” of yourself. Serious weight loss is not just about physical appearance. But it is an investment in good health, full confidence, and life energy ready to take on any situation. This is the plan you need to know and do!
Phase 1: Laying the Foundation for Success – Get Ready for Battle!
Before jumping into the weight loss battlefield, the most important thing is to “know yourself” and “plan” well:
- Consult a “Commander” (Doctor): That’s right! First of all, you need to see a doctor for a thorough checkup to see if you have any health conditions that you need to be especially careful about, such as high blood pressure, diabetes, or joint problems. Consulting a doctor will help you plan your weight loss in the safest and most targeted way, like having a personal consultant to guide you.
Phase 2: Adjust “Supplies” – The army marches on its stomach…that’s right! (70-80% heart)
Eating is the key to weight loss. Forget about starving yourself, and eat smart:
- Know your “Calorie Deficit”: Simply put, eat less than your body uses each day. Calculate your TDEE (Total Daily Energy Expenditure) and reduce your calorie intake by about 500-700 calories per day. This will help you lose about 0.5-1 kg per week safely.
- Fortify with quality “protein”: Lean meat (chicken breast, fish), eggs, tofu, and various beans are protein powerhouses that help you feel full for a long time, repair and build muscle, and improve your metabolism.
- “Good carbs” don’t mean no carbs: Choose complex carbohydrates like brown rice, whole wheat bread, cereals, sweet potatoes, and pumpkin. These provide long-lasting energy and are high in fiber, which helps you feel full and helps with bowel movements.
- “Good fat” long-term battle: Don’t be afraid of fat! But you must choose good fat from avocado, nuts, olive oil (in appropriate amounts) to help absorb vitamins and are an important source of energy.
- “Water Station” Drink plenty of water: At least 2-3 liters a day. Water helps boost metabolism, reduces appetite, and refreshes the สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน body.
- “Blacklists” to avoid or minimize:
- Fried food: High in calories and fat.
- Processed foods: Sausages, ham, instant noodles are high in sodium and hidden fat.
- Sugar and sweets: Snacks, cakes, ice cream, soft drinks, bubble tea are the body destroyers.
- Alcoholic beverages: High in calories and make you want more snacks
- “Eating strategies” for men :
- Control portions: Use smaller plates, take just the right amount, don’t be stingy.
- Chew slowly: Your brain will sense that you are full better.
- Go into the kitchen yourself: Control the ingredients, control the calories, and it’s cool too.
- Read Nutrition Labels: Check Calories, Sugar, Fat Before You Put Anything in Your Mouth
Phase 3: Build “Iron Armor” and Burn the Excess – Manly Workout!
Eating well also requires exercise to build strong muscles and burn excess fat:
- “Cardio” Attack: Walk fast, jog, cycle, swim or even box! Aim for at least 30-60 minutes 3-5 days a week to burn fat and strengthen your heart.
- “Build Muscle Power” (Weight Training) Headquarters: This is a must for guys! Gaining more muscle is like having your own “fat-burning furnace” that’s working all the time. Start with the basics like Squats, Push-ups, Lunges, Planks, or even hit the gym and lift weights at least 2-3 days a week.
- “Consistency” is key: Choose exercises that you enjoy and can do consistently. It’s more important to do them without overdoing it.
Phase 4: Strengthen from within – Adjust your lifestyle to be fit!
Losing weight is not just about diet and exercise, but also about your overall lifestyle:
- “Recharge” and repair (sleep): Get 7-9 hours of quality sleep per night. Lack of sleep disrupts hormones, weakens the body, and makes you crave sweets.
- “Control stress”: Stress makes you want to eat and makes it easier for your body to store fat. Take time to relax, do something you enjoy, or even meditate.
Phase 5: The Long Game – “Discipline” to Victory!
This transformation is a marathon, not a sprint. You need discipline and patience:
- “Set clear goals”: Set realistic goals, such as losing 0.5-1 kg per week.
- “Track Your Performance”: Weigh yourself, measure your body, and take pictures of yourself from time to time to see your progress and provide encouragement.
- “Patience” is the weapon: Change takes time, don’t be discouraged if the weight is flat at times.
- “Fall down and get back up”: It’s normal to have days when you slip up. Don’t beat yourself up, but get back on track the next day.
- “Celebrate small victories” (non-food): When you reach a small goal, reward yourself with something you enjoy, like buying new sports gear or taking a vacation.
Need “reinforcement”? Consult an expert!
If you feel like you need more specific advice, consulting a dietitian or personal trainer is a great option. They can help you plan and monitor your diet closely.
However, losing almost 100 kilograms is a big “mission”. But believe me, you can do it! It may not be easy, but the results, including better health, a better figure, and a full return of confidence, are definitely worth the effort. Get up and fight for yourself, and you will be proud of your “new version”!