Quora精选：怎样成功减肥？

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How have you successfully lost a large amount of weight?

你怎么成功减肥的？

获得239.7k好评的回答@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.

体重秤的刻度显示104kgs，我都要哭了，我不敢看镜子里的自己，也不敢出去见人。我也不是一直这么胖，上学时我是国家级游泳运动员，身高165 cms，很健康。青春期体重开始上涨，因为当时为了备考JEE除了吃饭和学习什么都不做。

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.

我知道健康是什么感觉，我决定找回曾经的自己，所以在2016年5月23日开始健身，JEE Advanced考试是在5月22日。我要记录下各个阶段的减肥历程，会提供一些照片。我希望我的答案能为你提供一点点帮助。

STAGE 1 : THE INITIAL STRUGGLE

第一阶段：最初的挣扎

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

我进行了两个月艰苦的锻炼，严格控制饮食。

DIET

饮食

Breakfast- Oats

早餐—燕麦

Boiled veggies and dry fruits in between lunch and breakfast.

早餐午餐之间吃水煮青菜和水果干。

Lunch-Two rotis, dal, veggies and dahi

午餐—两块烤肉、达尔(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.

午餐和晚餐之间吃水果喝牛奶。

Dinner- Similar to lunch.

晚餐和午餐相似。

Egg whites after workout to fullfill my protein requirement.

锻炼后吃鸡蛋清补充蛋白质的需求。

WORKOUTS

锻炼

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、尊巴和有氧运动。我也改变了生活方式，比如爬楼梯代替乘电梯，步行代替开车等。

Here is me at 104 kgs :

下面是我104 kgs时的样子：

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

两个月后，我减掉了11-12 kgs，然后上大学了，我当时93kgs左右。

STAGE 2: COLLEGE WITHOUT GYM

第二阶段：上大学不健身

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!

大学没有健身房，所以我每天早晨早起慢跑。我没有控制饮食，以前我总是出去吃，还吃糖，但因为伙食不好，我经常不吃饭。由于饮食习惯、压力的改变，再加上一点锻炼，最终在12月份体重降到了85-86 kgs左右。

STAGE 3: VACATIONS AND WEIGHT GAIN

第三阶段：假期和体重反弹

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.

我和父母去巴厘岛度假。不锻炼、只吃垃圾食品让我的体重又反弹了2-3 kgs，1月份回学校时体重87-88 kgs。

STAGE 4: COLLEGE AND GYM

第四阶段：上大学健身

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.

那时大学开了健身房，我一周去锻炼6天，坚持了3个月，也戒了垃圾食品，我强迫自己吃食堂的饭。

DIET

饮食

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

早餐—花生酱（有益健康）+面包和咖啡（不加糖）

Lunch-Two rotis,Veggies ,Dahi

午餐--两块烤肉、蔬菜、酸奶

Dinner- Same as lunch.

晚餐和午餐一样。

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

我们的食堂只提供素食，所以我偶尔从Box-8订鸡肉沙拉以补充蛋白质的需求。

WORKOUTS

锻炼

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分钟有氧运动，半小时瑜伽。我坚持锻炼，确保每天都做一种锻炼。到三月末，我体重77kgs，感觉很好。

STAGE 5: PRESENTLY

第五阶段：现状

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.

现在，我一周健身5天，饮食正常，自从暑假回家我又减掉了4kgs。

This is me right now :

这就是现在的我：