Quora精選：怎樣成功減肥？

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How have you successfully lost a large amount of weight?

你怎麼成功減肥的？

獲得239.7k好評的回答@Atibhi Agrawal：

The scale showed 104 kgs and I had tears in my eyes , I couldn’t look at myself in the mirror and avoided meeting people. I wasn’t always this fat. A state level swimmer in school, I was a fit child with a height of 165 cms. I gained weight during puberty because all I did was eat and study for JEE.

體重秤的刻度顯示104kgs，我都要哭了，我不敢看鏡子裏的自己，也不敢出去見人。我也不是一直這麼胖，上學時我是國家級游泳運動員，身高165 cms，很健康。青春期體重開始上漲，因爲當時爲了備考JEE除了吃飯和學習什麼都不做。

I knew how being fit felt and I was determined to get my old body back. So, I started gym on May 23, 2016. JEE Advanced was on 22 May. I’m going to write my journey in stages and will try to provide pictures. I hope this answer helps you in some tiny way.

我知道健康是什麼感覺，我決定找回曾經的自己，所以在2016年5月23日開始健身，JEE Advanced考試是在5月22日。我要記錄下各個階段的減肥歷程，會提供一些照片。我希望我的答案能爲你提供一點點幫助。

STAGE 1 : THE INITIAL STRUGGLE

第一階段：最初的掙扎

I worked out for two months rigorously and followed a strict diet.

我進行了兩個月艱苦的鍛鍊，嚴格控制飲食。

DIET

飲食

Breakfast- Oats

早餐—燕麥

Boiled veggies and dry fruits in between lunch and breakfast.

早餐午餐之間吃水煮青菜和水果乾。

Lunch-Two rotis, dal, veggies and dahi

午餐—兩塊烤肉、達爾(用香料、小扁豆煮成的印度菜)、蔬菜和酸奶

Fruits and milk in between lunch and dinner.

午餐和晚餐之間吃水果喝牛奶。

Dinner- Similar to lunch.

晚餐和午餐相似。

Egg whites after workout to fullfill my protein requirement.

鍛鍊後吃雞蛋清補充蛋白質的需求。

WORKOUTS

鍛鍊

I did Pilates, Zumba and Cardio. I also made lifestyle changes such as taking the steps instead of lift. Walking instead of driving etc.

我做普拉提、尊巴和有氧運動。我也改變了生活方式，比如爬樓梯代替乘電梯，步行代替開車等。

Here is me at 104 kgs :

下面是我104 kgs時的樣子：

After two months I lost 11-12 kgs and I joined college. I was around 93.

兩個月後，我減掉了11-12 kgs，然後上大學了，我當時93kgs左右。

STAGE 2: COLLEGE WITHOUT GYM

第二階段：上大學不健身

In college we did not have a gym so I would wake up and jog every morning. I did not control my diet. I used to eat out and eat sweets but I skipped lots of meals due to the poor quality of the mess food. Due to my changed food habits ,stress and little bit of exercise I ended up at around 85-86 kgs in December!

大學沒有健身房，所以我每天早晨早起慢跑。我沒有控制飲食，以前我總是出去吃，還吃糖，但因爲伙食不好，我經常不吃飯。由於飲食習慣、壓力的改變，再加上一點鍛鍊，最終在12月份體重降到了85-86 kgs左右。

STAGE 3: VACATIONS AND WEIGHT GAIN

第三階段：假期和體重反彈

I went off to Bali for a vacation with my parents. No exercise, only junk food made me gain 2-3 kgs and I was 87-88 kgs when I rejoined college in January.

我和父母去巴厘島度假。不鍛鍊、只吃垃圾食品讓我的體重又反彈了2-3 kgs，1月份回學校時體重87-88 kgs。

STAGE 4: COLLEGE AND GYM

第四階段：上大學健身

By this time, gym had opened in our college and I joined it and worked out 6 days a week. I did this for three months and stopped eating junk food. I forced myself to eat the mess food.

那時大學開了健身房，我一週去鍛鍊6天，堅持了3個月，也戒了垃圾食品，我強迫自己吃食堂的飯。

DIET

飲食

Breakfast-Peanut Butter (it's healthy) +Bread and Coffee(no sugar)

早餐—花生醬（有益健康）+麪包和咖啡（不加糖）

Lunch-Two rotis,Veggies ,Dahi

午餐--兩塊烤肉、蔬菜、酸奶

Dinner- Same as lunch.

晚餐和午餐一樣。

Our mess provides only vegetarian food so I ordered Chicken salad from Box-8 once in a while to fulfill my protein requirements.

我們的食堂只提供素食，所以我偶爾從Box-8訂雞肉沙拉以補充蛋白質的需求。

WORKOUTS

鍛鍊

I did cardio for 45 minutes and Yoga for half an hour. I was consistent and made sure I did some form of physical activity everyday. By the end of March I was 77 kgs and I felt good about myself.

我做45分鐘有氧運動，半小時瑜伽。我堅持鍛鍊，確保每天都做一種鍛鍊。到三月末，我體重77kgs，感覺很好。

STAGE 5: PRESENTLY

第五階段：現狀

Presently , I am gymming 5 days a week and following a normal diet. I’ve lost 4 more kgs since I came I came back home for my summer vacations.

現在，我一週健身5天，飲食正常，自從暑假回家我又減掉了4kgs。

This is me right now :

這就是現在的我：