It took me half a year to reduce my weight to 190 kg.

The body fat rate decreased from 30% to about 10%.

Reduce the rhythm of 10 kg almost every month.

(Figure 1 ~ Figure 3)

But in the process, it did cause some harm to the body.

There are two obvious reasons:

1. Muscle loss is about 14 kg (Figure 4).

2. There is obvious hypoglycemia just after losing weight.

And how to avoid the harm of fat reduction to the body, I summarize several experiences to share with you.

1. Macro control of total amount:

The maximum limit of fat loss in a week is 1kg, that is, 1 month at most 8 kg, which is almost the physiological limit of human body. Exceeding this number will definitely do harm to the body.

Everyone's physical condition is different, you can refer to this as the upper limit, and then adjust the goal downward.

2. Grasp the amount of exercise and exercise time:

Generally speaking, aerobic exercise is the main way to reduce fat, and a short time has no effect. If it takes too long, it will easily lead to muscle loss and endanger health.

More suitable is 40-60 minutes/time.

Exercise intensity should be based on heart rate, so that the heart rate can be stabilized within the range of fat-reducing heart rate. The calculation of fat-reducing heart rate can be easily queried online.

3. Control the total daily intake:

During the fat reduction period, it must be consumption > intake.

But this difference can't be too big.

Usually around 500 ~ 600 calories, it will be a faster time to lose fat.

For example, the normal basal metabolism is 1500 calories/day.

The amount of exercise is 400 calories per day.

The total consumption is 1900 kcal.

Then keep the daily intake at 1300- 1400.

If it is less, it may be harmful to health.

4. Reasonable arrangement of diet structure.

It is not recommended to cancel 1 meal (3 meals are changed to 2 meals), and it is best to reduce the intake per meal.

Carbohydrate is the main source of human energy. Never skip the staple food. Never, never, say the important things three times.

What you lose by not eating staple food is not fat, but muscle.

There is also the balance of nutrition, because the intake during fat reduction is small and the body can't eat it for a long time, so we should pay special attention to the balance of nutrition.

5. Strength training should be increased.

Strength training can maintain muscle content, increase basal metabolism, improve exercise ability and reduce fat better.

So you can do 20 minutes of strength before each aerobic exercise, or you can alternately do aerobic exercise for 3 days+1 day strength.

To have a body fat scale, it is best to measure the changes of body weight and body fat at a fixed time every day, so as to keep abreast of the physical condition and adjust the diet and exercise program.

7. the taste of food

Don't start by boiling vegetables to reduce fat. Without taste, normal people can't persist.

After eating a fat-reducing meal, I need to ask myself, can I eat for a month in a row?

If it doesn't work, it needs adjustment. A plan that can be adhered to is a good plan.

The above seven points will help you.

In addition, there are two articles on my homepage detailing the precautions for reducing fat. You can have a look if you are interested. Thank you~

Seven points to eat, three points to practice.

Brush 20 Jin of fat for 2 months.

So far, even a cold is only two days. Very healthy.

Want to brush fat, diet is the first element. Never fast or eat very little.

In this way, your nutritional intake is not up to standard at all, and your physique will get worse and worse. Even if you lose weight, you are the kind of person who is skinny and collapses when the wind blows.

The second is exercise. Don't want to move Doing aerobic exercise is exercise. Only strength training can reduce fat, and then aerobic exercise can increase the oxygen content of muscles and improve body metabolism. Finally, the effect of reducing fat is achieved.

Share my recipes. It's not that I won't let you eat. Learn to eat.

For example, a piece of chocolate equals a large plate of broccoli, which makes you feel full? It must be a big plate of broccoli.

Two meals a day. Control calories and put an end to sweets, carbonic acid and frying.

Breakfast: Be sure to eat well.

Eggs can be fried or boiled.

It doesn't matter whether milk is skimmed or not.

Carbohydrates, whole wheat is the best, if not, the intake of carbohydrates will be halved. Usually a bowl of rice, eat half a bowl, porridge is the same.

Vegetables, eat at will, eat as much as you want.

Meat, chicken breast is the first choice, followed by beef, Page meat must be eliminated, and the fat cholesterol content is too high. How to eat less fried, how to eat how much, look at your palm, how much meat you can eat at a meal, the thickness of the palm is similar, and then it is not estimated, so it is the size of the chicken breast cut in half.

Lunch: Choose half the daily consumption of rice, whole wheat or buckwheat noodles as noodles. If you don't eat rice and noodles, eat root foods such as sweet potatoes and corn, then you must halve them, because these are also complex carbohydrates, and you will be as fat if you eat too much.

Vegetables, eat whatever you want, remember that cooking oil is less, and you don't have to cook it all. Edible oil is high quality oil, so you can't eat it. But not too much. Don't cook sliced meat with a layer of oil floating on it.

Eat meat for breakfast.

More strictly, it is boiled in water and mixed with a universal sauce, soy sauce, vinegar, oyster sauce and a little pepper. Noodles are necessary.

After reducing fat to a certain extent, cheating on food is also very important. This is a psychological reward, once every two weeks, just don't eat too much. Don't eat fried, sesame paste, peanut butter. For dried fruit, a small bag of nuts will be fine every day. It doesn't matter if you don't eat Nuts are rich in oil.

In terms of fitness, lift iron, lift iron, lift iron. Then jump, flat support, Bobby jump, run, ride a bike. The effect will be very good, so that when you lose weight, your physical fitness will be better and your body will be tight. Don't be afraid to exercise your muscles. People who practice muscles have to work harder than you to have a little muscle. Our little exercise won't grow muscles, it will only make you tighter.

Scheme.

Boys, 500 hops a day, the calorie intake is not less than 1500 calories, preferably 2000 calories.

The biological price is preferably not less than 70.

For female students, the daily energy consumption is not less than 1200 calories, preferably 1500 calories.

The biological price is preferably not less than 70.

It's cruel not to hurt yourself.

Bobby can use 1:6 instead of the opening jump.

Male, weighing 90KG. The measured opening and closing jumps of 200 bobbies are 750 times a day, which is stable at more than half a catty every day. The calorie intake is about 2000 calories, and the metabolism is 1800.

I've lost 40 pounds, and I've been successful for two years. I'm happy to answer the main question back and forth.

The topic mentions the concept of brushing fat, which shows that you have a very rational understanding of weight loss, that is, the weight loss we are talking about is not necessarily the reduction of weight figures, but the most important thing is the reduction of body fat rate.

A decrease in body fat rate means a decrease in body fat. From the performance of the body, it means that the dimension is reduced. People with the same height and weight have low body fat rate and slim figure.

So how to quickly reduce the body fat rate? Provide suggestions on the following aspects:

First, the diet 1, light diet, to ensure the intake of protein.

In terms of diet, pay attention to cooking as much as possible, eat less oil and salt, and eat less or no spicy, greasy and fried food as much as possible. At the same time, three meals a day can increase the proportion of protein and appropriately reduce the proportion of carbohydrates.

Protein mainly includes fish, shrimp, meat, eggs, milk and beans. It is not recommended to eat rice, pasta or glutinous rice products for carbohydrates. It is recommended to eat coarse grains, including corn, oats, quinoa, yam, potatoes and pumpkins. Meanwhile, vitamins, fresh vegetables and low-sugar fruits are also necessary.

2. Snacks, desserts and midnight snacks must be rejected.

Snacks such as potato chips and biscuits, as well as desserts such as milk tea and cakes, are not only horribly high in calories, but also lack of nutrition and low in satiety, which can be called "fattening weapons"!

At the same time, don't eat or drink anything except water after seven o'clock in the evening. If you eat a snack before going to bed, because there is not enough time to digest (less calories are consumed when sleeping), the calories will be converted into fat and stored, which is greatly unfavorable to the effect of reducing fat.

Second, exercise 1, aerobic exercise helps to reduce fat.

We all know that aerobic exercise helps to reduce fat, and it is necessary to brush fat quickly.

Common aerobic exercises include running, skipping rope, playing ball, climbing stairs, aerobics, swimming and cycling. However, it should be noted that before aerobic exercise 15-30 minutes, the body mainly supplies energy by glycolysis, that is, it consumes glycogen in the body. After this period of continuous exercise, the body will increase the proportion of burning fat (more than 50%).

On the other hand, it is equally important to keep the heart rate of fat burning, which is generally 60%-70% of the maximum heart rate. This is probably a state where you can breathe freely, but you can't say a word very easily and coherently.

2. Strength training is indispensable.

In order to reduce fat more efficiently, besides aerobic exercise, strength training is also an essential link. Proper weight-bearing training is beneficial to fat burning and muscle growth.

If there is no professional weight-bearing equipment training in the gym, you can also consider some indoor concentrated core training, such as waist and abdomen rolling, Russian turning, hip bridge, etc. Exercise chest and back plate support, push-ups and so on.

To sum up, if you want to brush your fat quickly, exercise suggests 5- 10 minutes of warm-up, 20-30 minutes of strength training and 40-60 minutes of aerobic exercise. It's best to do different sports every day.

Third, brush performance monitoring 1, and have a stable mentality.

It is necessary to have a stable mentality to carry out systematic fat brushing training. Don't start to relax slowly and then give up just because your temporary weight and body fat rate don't drop. After all, fat is attached to the body bit by bit, and you can only get rid of it bit by bit!

2. Results monitoring

Many people like to weigh themselves or measure their body fat percentage. The correct monitoring result should be to measure two days at the same time within one week (3-4 days apart), and then draw a curve within one month. As long as the overall trend is declining, it is successful!

The above is some experience sharing on how to brush the machine quickly. Thank you for reading!

The quickest and harmless way to brush fat should be: diet control+regular exercise.

But according to your body fat rate, your diet and exercise focus are different, which can be roughly divided into three stages:

The first gear: the body fat rate is above 30%, which belongs to heavy body. In the stage of losing weight, pay attention to diet+light exercise;

Second gear: the body fat rate is between 25% and 30%, which belongs to the overweight range. In the stage of reducing fat, diet and exercise are combined;

The third gear: the body fat rate is between 20% and 25%, which is slightly fat. In the shaping stage, the diet is also good, exercise is strengthened, and there is no oxygen+oxygen.

The first gear: dieters with a body fat rate of over 30% are overweight, excluding heredity and pathology, which is mainly caused by unhealthy eating habits, such as eating high-calorie and high-fat foods, eating snacks, not drinking water and not liking sports.

At this stage, it is mainly to adjust the diet structure, not to drink, not to eat snacks and supper, to eat less carbohydrates, to increase the intake ratio of protein, to have a proper amount of high-quality fat, to have seven full meals and eight glasses of water a day.

List the diet for one day:

Breakfast: Carbohydrate: 2 slices of whole wheat bread, purple sweet potato, sweet potato, corn and oatmeal;

Protein: 2 eggs;

Some vegetables, an apple, a glass of milk or soybean milk.

Lunch: carbohydrate: any one of miscellaneous grains rice, sweet potato and purple potato;

Protein: Choose one or a small amount of beef, egg white, chicken breast and fish and shrimp;

vegetables

Dinner: choose half lunch, can't help eating.

When you feel hungry between meals, you can eat a kind of vegetable and fruit to increase your satiety, which can be apples, bananas, cucumbers and so on.

Exercise at this stage should be low-intensity, such as walking after meals, elliptical machine and slow swimming.

The second gear: the body fat rate is between 25% and 30%. First, you can enter this stage. Congratulations, you have lost half your weight.

At this stage, eating habits have been good. Because of our experience in diet, we can optimize the diet in the previous stage, and choose a diet plan that suits our taste around the form of high-quality protein+crude carbohydrates+vitamins.

The difference at this stage is that we need to increase the amount of exercise to help us burn excess calories. At this stage, we can choose aerobic exercise: brisk walking, jogging, cycling, playing ball, boxing, aerobics and so on.

Third gear: If the body fat rate is between 20% and 25%, you are not fat. You may be a little fat and have a little belly. Needless to say, you already know what to eat and what not to eat, unlike when you first started to lose weight. You don't think you can eat this or that. It's too painful. At this stage, diet will not bother you like that.

At this time, exercise can increase anaerobic exercise, that is, strength training, which plays a key role in shaping our body as a whole and locally.

You can go to the gym, after all, there are more equipment and more choices for strength training. If you have money, please ask the coach to teach or ask the old members some common sense of strength training. If you don't want to go to the gym, you can prepare a yoga mat, a pair of dumbbells and a elastic belt at home. I won't elaborate on how to do it here. If you don't know, you can consult coach Xiao Yang.

Brush fat quickly by adjusting diet structure and brushing exercise. Healthy weight loss reduces excess body fat, increases muscle proportion, and achieves the effect of healthy fat loss on the basis of a balanced diet.

The difference between brushing fat and losing weight is that brushing fat to reduce fat and losing weight (water). The ultimate goal of losing weight is to reduce body fat and increase muscle proportion, so as to achieve a slim and beautiful figure.

How to brush fat quickly without hurting your body? 1, keep enough water every day.

Drinking a cup of warm water on an empty stomach after getting up every day can promote fat burning, but you must remember to eat breakfast after drinking water. The water consumption for the whole day is maintained at about 1500~ 1700 ml. While maintaining the normal metabolism of the human body, it can also provide satiety. It's best to form a good habit. Drinking a cup of warm water before meals can control the normal food intake, thus avoiding excessive intake.

2. Eat more foods containing iron.

In the process of losing weight, there are a lot of people who are not popular and easy to get tired. They tried to lose weight, but the effect was not obvious, partly because of iron deficiency. Iron is an important component of hemoglobin. If it is lacking in the body, it will lead to anemia, affect human metabolism and slow down the rate of fat consumption.

Foods rich in iron, such as spinach, tomatoes, eggs, lean meat and kelp, are rich in iron.

3. Increase protein intake.

Many friends are too careful to move chopsticks when brushing meat? Actually, it's totally unnecessary. In fact, choosing the right meat and eating some in moderation can help you lose weight.

Fish, for example, is a kind of meat with high protein and low fat, which can supplement high-quality protein for human body, help muscle growth and repair, improve basal metabolic rate, and then help you consume more calories.

In addition, most fish are rich in unsaturated fatty acids, which are good fats for health and weight loss.

4. Ensure adequate sleep.

Sleeping is actually a good way to speed up fat burning. Because adequate sleep can not only ensure the normal operation of your body, make your metabolism stable, and burn fat more smoothly, but also secrete an appetite-suppressing leptin during sleep, which can help you control your food intake better.

If you often stay up late or sleep badly, you will easily overeat, leading to excessive calories and getting fat.

Get 7-8 hours' sleep every day, fall asleep before 1 1 at night, and gradually develop the habit of good sleep, which is not only beneficial to lose weight, but also to your health.

5. Exercise should be diversified.

When brushing fat, remember to open your legs and close your mouth. Aerobic exercise is really an effective way to burn fat quickly. But strength training to help your body increase muscle mass is also indispensable for weight loss, which can help you improve your basal metabolism and lose weight faster.

For example, alternating brisk walking, skipping rope, cycling, belly rolling, push-ups, sit-ups, squats and other sports can not only increase muscles but also brush fat.

If you want to brush your fat quickly without hurting your body, you have to keep your body on an extremely low-calorie diet while ensuring that basic nutrition is met. Normal adult men need to consume 2250 calories a day, and adult women need 1 800 calories. If you leave your body in a negative energy state every day during fat loss, your body will consume its stored fat. This condition is called autophagy, or autolysis. At the same time, you should ensure that you get enough basic nutrients every day. These nutrients can not only meet their own needs, but also be used to repair damaged tissues of the body. This is a mouse experiment done by American scientists. When two mice were eating, their cells were always in an active division state. At this time, it was too late to repair the damaged cells. When the mouse is deprived of food, the qi and blood in the mouse body will not be used to digest food, but will enter the repair mode and find the lesion of the body for repair. This health care method is called clean food health care therapy.

At the same time of losing weight, it can make up for the lack of nutrition, repair the damaged tissues of the body, achieve the goal of losing weight safely and recuperating various basic diseases of the body. As long as you only eat online food substitutes for more than 7 days a month, it is equivalent to the broken valley of Taoism. If you insist on conditioning for 3~6 months, you can reverse many sub-health symptoms, improve some basic metabolic diseases, and even reverse the process of complications. This is nutritional therapy.

This argument has been put into practice, and tens of thousands of people have personally experienced it and got a verified conclusion, which is very safe, scientific and reasonable.

Hello, if you want to lose weight healthily, you must not take diet pills. If you want to lose weight healthily, you must control your mouth and spread your legs. As the name implies, don't eat big fish and big meat, fried food and high-fat things, eat less salt, less oil and less sugar, eat more fruits and vegetables, eat less meals, eat half an apple every time you are full and hungry, avoid eating seaweed indiscriminately, and pay attention to diet and exercise at the same time.