How have you successfully lost a large amount of weight?
你怎么成功減肥的?

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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,我不敢看鏡子里的自己,也不敢出去見人。我也不是一直這么胖,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,因為當時為了備考JEE除了吃飯和學習什么都不做。

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。我希望我的答案能為你提供一點點幫助。

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煉,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干。

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.
鍛煉后吃雞蛋清補充蛋白質的需求。

WORKOUTS
鍛煉

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.
兩個月后,我減掉了11-12 kgs,然后上大學了,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,但因為伙食不好,我經常不吃飯。由于飲食習慣、壓力的改變,再加上一點鍛煉,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。不鍛煉、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,我一周去鍛煉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)+面包和咖啡(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
鍛煉

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。我堅持鍛煉,確保每天都做一種鍛煉。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,我一周健身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:

Today is the fittest I've been.:) Hope this helped!
現在是我史上最健康的時候。希望這些能對你有所幫助!

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(翻譯:菲菲)