Generally speaking, the younger the age, the more vigorous the basal metabolism; The metabolism of men is more vigorous than that of women.
(2) For example, the height is about 168, from 130 to10, BMI23 to 19.5, and the goal is generally to shape and look thin. At this time, you don't have to think about the loss, but you can change into some clothes. In order to reduce body fat rate.
If the height 155 is around, BMI27 (overweight) drops to 22.9 (normal range), the body fat base is relatively large, and the weight loss rate is relatively fast. If you do a lot of exercise, you may achieve your goal. (However, considering the large size, some sports damage the knee joint, swimming is generally recommended. Please refer to related sports software, videos or articles. )
Other personal suggestions are for reference only:
The ultimate goal of losing weight is for your own health. A healthy weight is good. Don't care too much about the weight data. Athletes look very thin, and their actual weight is quite high. The difference lies in the difference in muscle mass (lean tissue) and body fat content.
With the goal of reducing body fat, the weight data is for reference only, so don't take it too seriously.
A reasonable and nutritious diet plus exercise can achieve twice the result with half the effort. From a practical point of view, I have encountered the situation of giving up after exercising for a few hours these days. If a few people can succeed, it doesn't rule out the possibility that you are one of them.
③ In the long run, lifestyle change is the core, including but not limited to diet, exercise, behavior habits, psychology, etc. There are many reasons why weight gain (rebound) is even higher than before. Most people will think that once I reduce it this time, it will be done once and for all. After the reduction, I didn't keep my exercise habits and didn't pay attention to my diet. If you have enough to eat and drink, your natural weight will come up. Pay attention to the problem of maintaining weight in the later period.
To sum up: ① Get relevant and accurate information (starting with changing some cognitive concepts) ② Break down the goals (after knowing how to do it, arrange phased plans, such as this week, half a month, a month, etc. ) 3 implementation! Execute! Execute! You can refer to the plan. It is not a day to change your weight, but a period of time. We are in no hurry. The important thing is that we are doing it, and it is ok to change it.
Above, I hope I can help you.
In today's life, people's aesthetics tend to be thinner and thinner, so many people have to start to lose weight. Losing weight in life has become a big problem for many women. We can also see more and more weight-loss advertisements on various platforms, because there are more and more groups in need, so we can see that many people in life are getting thinner and thinner.
Stars are no exception. They are all afraid that it will be difficult for them to be recognized by the audience after they gain weight. Except for a few fat stars, all the stars we see in the entertainment circle belong to that thin type.
Here, Li wants to tell an interviewer in a program that he is particularly worried that he will get fat after giving birth, so he exercises for three hours every morning to make himself lose 20 pounds a month. Therefore, we can see that Li Xiangsheng's figure doesn't seem to have changed much after giving birth. It turns out that she has made great efforts to keep her figure so perfect.
Li wants to lose weight through exercise. We can learn from her spirit.
Moreover, it takes more than 40 minutes of continuous exercise to lose weight every day to consume body fat, which is generally required to be between 40 and 90 minutes.
I hope it helps your problem.
This is the meal I eat every day to lose weight. I lost weight from 144 kg to 126 kg. I lost weight in two months 18 kg. I can eat without exercise, and I'm not hungry.
You must learn to eat breakfast, lunch and dinner together. Eat eggs, whole wheat bread, oatmeal, milk and sugar-free soybean milk at seven or eight every day. You can eat apples, pears, white pitaya, kiwi, oranges and grapefruit as fruits. Because the internal organs of the human body need to absorb nutrients from 7: 00 to 8: 00, when you eat breakfast at this time, the internal organs are nourished, and your metabolism will start on this day. At noon 10: 30 to 1 1: 30, you will feel hungry, because the food in your stomach has been digested, and you will start to consume your fat. It is time to burn fat. At this time, you must be hungry for an hour and give the fat a burn. Play a role in losing weight. The same is true from 4: 30 pm to 5: 30 pm, that is to say, breakfast is just right, but no meals are added between meals. You have green leafy vegetables, chicken, duck, fish, shrimp, steamed buns and jiaozi 12+0 for lunch. Hunger from 4: 30 pm to 5: 30 pm means that lunch is just right. You can only eat one kind of food around 6: 30 in the afternoon. In addition to the above six kinds of fruits, you can also eat vegetarian dishes, cold dishes, tomatoes and cucumbers. You can't eat anything after 7 o'clock in the evening, because people's basal metabolism is weakened in the afternoon, and their intestines and stomach don't work, so they need to rest at night. The internal organs are detoxifying you during the break, so don't eat anything after 7 o'clock.
From my personal experience, I told you that I had 130 before. But losing 20 pounds in three months is a bit difficult, because your base is not particularly large. I took a private class at the gym. I lost about 4-5 kg in the first few months after diet control and exercise, and will gradually decrease in the future. If you eat well, you should eat breakfast, eat seven or eight full Chinese food, eat vegetables and fruits for dinner, and you can't eat staple food. If I don't have enough oil, I can't cook mainly with steamed water. This exercise lasted about two hours. I go to the gym three or four times a week, because my private lessons are relatively intense, and each lesson is one hour. Run aerobic for another hour. I lost four or five pounds or three or four pounds in the first three months, but I didn't lose much weight in the back because my muscles became tight. You lost fifteen or sixteen pounds in half a year. Later, a bottle didn't move for a few months, which lasted for about a year, from 130 to 1 14 kg. The body is out, and the exercise has been insisting. Now I have gained a few pounds when I go home for the New Year. Let's go out to exercise, haha. In fact, the number doesn't mean anything, even if it is 120, as long as the muscles are tight, they are not fat. Come on!
Shut up and open your legs. It's already common sense to lose weight. Let's explain how to lose 20 pounds in three months from two aspects: diet and training. . .
First, what to eat to lose weight? The following is for reference only.
Coarse grains: sweet potato, purple potato, whole wheat, pumpkin, etc. Cooking or baking methods.
Protein: Bean products, eggs, beef, fish and shrimp, chicken, etc. Cooking, frying and baking.
Fat: Eat high-quality fat, avocados and various nuts.
Vegetables: basic vegetables are ok, and dark colors are recommended to eat more.
Fruits: There is no problem except those with high sugar content, such as eating less cantaloupe, durian, watermelon and grapes.
You must choose one of coarse grains and fat. The body needs at least one energy source. Long-term low-fat and low-carbon will lose muscle and break away from basal metabolism. If you don't eat carbohydrates, your skin will get worse, you will be bald, and your menstruation will go!
Second, about the training plan.
Exercise mentality must be good, don't exercise to lose weight, exercise doesn't necessarily lose weight, and it is easy to lose weight by exercise. Exercise for health, try more kinds of exercise, slowly experience the changes that exercise brings to your body, and learn to enjoy the happiness that exercise brings to you, which is more important than losing weight through exercise.
In the long weight loss career, in the face of hard training, you can do the following to double your weight loss effect:
1 After starting exercise, crazy exercise is not recommended. For example, running 5 kilometers a day, most people will give up soon. You may not be the one with 1% willpower.
Step by step, start with the smallest changes, get up early, walk more, and do some exercise that you can enjoy.
Running is not suitable for basin friends with large base, and the risk of knee injury is high.
Strength training and HIIT are better than running. Doing the same exercise for a long time will only make you lose muscle. Changing different training methods and anaerobic training will make your fat-reducing effect get twice the result with half the effort. Try it ~
5 can't accept high-intensity exercise, you can try some simple changes, such as taking a walk after meals, trying not to sit for a long time, driving less and walking more is to lose weight invisibly.
6 Yoga &; Pilates has no slimming effect, just exercises your temperament.
Choose a sport you like, because you will stick to it because you love it. It is more important to arrange your hobbies and time reasonably than anything else.
Aerobic and anaerobic exercise combined with low-fat nutritious diet is the best way to lose weight.
It is not the exercise in the gym that is called fitness. Those who have no money to apply for a card will buy a yoga mat, and it is the same for them to take time to train at home. I usually burn calories with courses organized by keep and those fitness bloggers. Set aside 30-40 minutes for good exercise every day.
10 Don't lose fat locally. Only when the whole body is thin can you achieve local thinness.
1 1 Don't overtraining. It is totally unnecessary to exercise for three hours a day. Excessive exercise will increase appetite as much as overeating!
12 It is easy to lose weight in summer, but difficult to lose weight in winter. Now it's cold, and you're too lazy to move. Once you start exercising, you can't stop it easily, otherwise your athletic ability will be weakened, and your endurance and physical strength will also be reduced. You can do more indoor sports like me, such as spinning, barbelling, fighting, trampoline and so on. There are treadmills, elliptical machines, space bikes in the aerobic area, and various instruments in the anaerobic area.
Finally, to tell the truth, it is really not easy to lose weight and keep fit.
Because of the complexity of human nature, there are many reasons why you can't control your mouth: food, mood, stress, environment and so on.
There are many reasons why you can't walk: hormonal problems, inner conflicts, and not feeling the joy of exercise.
So it is not easy to lose weight. You must overcome yourself.
But losing weight is a lifelong benefit, you will become better, you will learn self-discipline, and you will manage your body well. I believe nothing is bad.
Thank you for your attention. Although there are not many fans, come on and work together.
Personal experience, from 133 to 1 16 for one and a half months.
Diet: No mouthparts, mala Tang, hot and sour powder, meat and rice in the first two weeks are all forgiven. The only change is that the dinner is finished before 5: 30 in advance, and the diet for the next month: don't eat at night if you are not hungry, and end before 5: 30 when you are hungry. The whole weight loss period is not limited to what kind of fruit, what kind of rice, and what kind of meat you don't eat, except what I said about dinner.
As for sports, you should be shocked: I do the eighth set of broadcast gymnastics about five times a day, once when I think about it and once when I think about it, a total of five times. When I feel strong enough to jump 100 to 200 ropes, it will turn purple.
I lost weight 17 kg. Why is it so effective? Because I have symptoms. I know I am fat because I am greedy and determined not to move. I usually like to eat a lot of my favorite food in the evening when I have plenty of time, and then play with my mobile phone.
Why did you stop? Because I'm pregnant.
It's simple. The most important thing to lose weight is the mouth. Most people can't lose weight because they can't control their mouths. First of all, they have a light diet, boiled vegetables, mainly in protein, and stopped eating after noon.
It's a little difficult for me to lose 20 Jin. If I keep my mouth shut, I may lose weight 10 Jin, but I am a foodie and can't control my mouth [cover my face] [cover my face].
I used to weigh 120 kg, but I lost weight in 45 days 10 kg. I have a proper breakfast every day. I am full at noon. I only eat an apple or cucumber or tomato at night, and then I eat a biscuit or two when I am hungry. I did 20 sit-ups in the evening and searched the Internet for half an hour to lose weight. It's been more than a year, and it hasn't rebounded.
You gain weight because you eat more and exercise less. If you want to lose weight, you should eat less and exercise more.
Pay attention to persistence and self-discipline
Don't say three months, 20 kg for two months is nothing.
I wish you early success.