HI everyone, welcome back to my channel If you are first time here My name is Dora I do lots of personal training and I’m also good at cooking & baking Hala Dora is where I share tips on fitness, weight loss, and vlogs If you like to watch ASMR food videos Go and check out my channel DoraKooking on YouTube Go and check out my channel DoraKooking on YouTube Today’s topic is One of my fav, and I can talk about it for 3 straight days It’s about weight loss, fat loss, or getting in shape If you have doubt in my authenticity on this topic I’m gonna share my personal story with you first I have genetically fat and have never been slim since I was born I got a nickname, called “Piggy” from my aunts… Though sounds cute, but it was just because I was fat Before going to middle school I was called “Gorilla or Champs” by my classmates.. So, my childhood was sort of bitter and tough because of my obesity I was 156cm and 65kg when I was the fattest My weight was kept as a secret, even from my mom from them When I went to middle school I lost weight to 52.5kg because of puberty and boarding school Even though I lost weight from 65-52.5 As it was very fast and unsafe My health was suddenly deteriorated I have passed out for at least 3 times in my school’s public events Another side effect was that I couldn’t run I always fell down whenever I ran My mom was afraid that I had some rare disease… So, if you are still young Don’t lose weight or try any unsafe ways It’s ok to leave it for college or when you grow up I fell in love with workout since I was a freshman in college I was motivated by my college friends and even my professors who exercise regularly Since then, I have been keeping the work out behavior for 7-8 years But I did too much cardio at that time I also took some dancing/sports classes in college Cardio worked, but it was because I was also young I was 166cm and 45-46.5kg at that time The non-stop workout was even less cruel than my diet at that time I haven’t had dinner or had any meals after lunch for 3 years I was already having eating disorder I would feel guilty if I did not got to bed with an empty stomach In what was my health condition was deteriorated? Gaining muscles is harder and harder by day, I can’t be hungry (hangry….) I got Hypoglycemia or my heart beats abnormally when I am hungry Until the last 2 years, I have become healthier after systematic trainings and healthy diet So, from my experiences I’ve summarized 3 sections in this video The first one is “Things to think about before losing weight” The first is to ask yourself “Why do I need to lose weight?” For beauty or healthy Only through figuring out the motivations, we can find out how to lose weight or what to do to facilitate it For example, we have to improve skin conditions we have to learn social etiquette or we have to get rid of our unhealthy behaviors in daily life This is why being fit or fat is not just about your weight It’s the aggregated result just like our healthy a result from your physical and psychological well-being The 2nd thing is to tell yourself “don’t lose weight too fast” There’s no shortcut to lose weight fast safely So don’t believe what Internet shows to you The sound effects are horrible coming with losing weight fast Such as sagging skin, irregular weight regains, heart disease, malnutrition,etc Therefore, according to the fact that losing 1-2lbs per week is safe to your health Create a plan that’s longer, more sustainable from 2-3 months to even longer Losing weight slowly will help you get happier and healthier Someone might just want to lose weight or look slimmer fast If you have to, there are actually many solutions There are ways to let you get in shape, regardless of the numbers Want to get in shape fast? Comment below and let me know I can make more videos to share with all of you The 3rd important thing is find your set point weight It is a range where your weight will stays Influenced by genes and living behaviors As an adult, if your weight fluctuates beyond the range our body will actually correct itself by gaining or losing the weight That’s why regaining weight is so normal for people who take efforts to lose weight For example, if I lost weight from 52.5 – 48 kg as my set point is between 50 and 52kg I will actually gain some weight from 48 to 50/52kg The benefit of learning your set point is 1) help you learn your weight range You can lower your set point gradually and heathily The 2nd benefit is just for self-comforting the reason is because your weight is just a number! 1kg FAT VS.MUSCLE I am always 166cm and around 50kg I work out for the shape and fitness, not for the number to make myself look like less than 50kg After knowing the above 4 points, do you think losing weight is easy? But is it easy to get fit? Next, let’s move on to some workout tips 1st, if you are obese.. You have to protect your knees and ankles Try walking and jogging Aqua training can be a great choice As you feel lighter in the water 2nd, To ensure your workout efficiency, you can try HIIT The 12-15 min Hiit can keep you burning calories even after your workout Make sure to consult your trainers or doctors if you have some diseases You can try burpees, squats.. after weight trainings instead of running Comment below if you want to watch Hiit videst The 3rd recommendation is about Pilates and Yoga Pilates reformer and Power Yoga have so many weight or resistance trainings that are good for building muscles They help with improve your flexibility and balance They can also help you get in shape fast The shaping effect of Pilates is the most immediate among other workouts. That’s why I am also a Pilates Trainer;) The 4th point is, ALWAYS try a diversity of workouts In my home gym, I can do boxing, elliptical, barre, zumba, weight training, pilates, yoga… every week So, in order to work out often and enjoy it we should try different exercises while sticking with some of your fav ones The last point is, always stretch and massage after workouts You can use both of your hands to massage your calves muscles whenever your hands are free I highly recommend this kind of foam roller as using this can accelerate the blood circulation on your body If you want to see leg massaging videos, comment below & let me know That’s all about workout tips for losing weight of getting in shape What’s next? Are you curious? Let’s leave it for my next video! Thank you so much for watching today’s video I’ll see you in my “weight loss” part 2 Hit the SUBSCRIBE BUTTON！ Also check out DoraKooking for ASMR or cooking videos~ See you next time!