(Body mass index = weight (kg) ÷ height 2 (m)) For example, if a person's height is1.75m and his weight is 68kg, his body mass index = 68/( 1.75 2) = 22.2 (kg/m2), when
Adult body mass index: underweight: lower than 18.5, moderate: 20-25, overweight: 25-30, obese: 30-35, very obese, higher than 35. Experts point out that the ideal body mass index is 22. If your BMl has exceeded 30, this is definitely a three-high rhythm. Set a goal for yourself and reduce it to 25 in one year.
Second: If you are in the early stage of losing weight, you should make changes in fitness and diet, quit smoking and drinking, and of course reduce your appetite. Pay attention to ① halve the white rice and flour in the staple food and replace them with sweet potato oats, because slow-absorbed carbohydrates are not easy to cause rapid conversion and accumulation of sugar. 2 Vegetables and fruits account for 80% of the best side dishes at home. 3 Fruits cannot replace vegetables, especially high-sugar fruits such as watermelons. Try to avoid contact and eat more fruits with high C and low sugar such as cherry tomatoes. 4 completely quit snacks, you can't help drinking light tea.
Third: Regarding aerobic exercise, for friends who are bigger, doing aerobic exercise and running will cause 3-4 times more pressure on the knee joint than walking, so pay attention to physical safety. If you can swim, if possible, I suggest you swim 1 hour every day (about 1500m). If not, walk 1 hour (7-8km) every day, or buy a spinning bike. This bike is very special. If it is effective, it must have some resistance, and the frequency should not be less than 90 times per minute. If you ride a musical bicycle and look at the number of calories burned, you will feel a great sense of accomplishment!
Fourth, regarding anaerobic strength training, leg training such as squats and knee joint injuries should be minimized. I suggest that you do 50 push-ups before aerobic exercise every day (you can do it in groups and rest for 30 seconds between groups), and do 100-200 abdominal rolls after aerobic exercise (you can do it in groups according to your ability). Remember, feeling abdominal pain and burning sensation is effective.
Fifth: don't forget to stretch after exercise, which can avoid muscle pain (except abdominal muscles, because abdominal muscles are endurance muscles).
Sixth: persistence is very important. In addition, remember not to weigh yourself every day. It is enough to weigh yourself once every half month (it must be at the same time, usually after defecation in the morning and before eating) to avoid anxiety and failure. Come on, I wish you success. If you do this, it is estimated that your waistline will decrease by more than 15 cm after half a year!
Seventh: Fitness exercise needs a self-motivated attitude. If you can influence more people around you, you will be more successful! Come on!