Fat people are often "broad-minded and fat". As long as there is no danger signal in the body, it is not serious to eat happily every day. However, more and more fat accumulation not only affects our body shape, but also erodes our health. This is why the country now emphasizes healthy China. It's good that you can realize it's time to lose weight. The goal of 35 kg in 6 months is completely achievable.
How to reduce it?
The body has three energy supply systems, carbohydrate, fat and protein. The burning order is also carbohydrate first (we often say sugar, staple food, etc. ), then use fat, and finally use protein. So the most effective way to lose weight is to control carbohydrates first. Eat less staple food, supplement vegetables and lean meat, and choose the source of unsaturated fatty acids.
The following is a reference for your daily recipes.
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Morning: After getting up, drink a cup of warm water or light salt water (without honey) to promote intestinal peristalsis. Then take a fist-sized purple potato as the staple food, and a small dish of green leafy vegetables to supplement dietary fiber and vitamins (eat now, don't eat overnight dishes, nitrite will cause cancer). If you are not full, you can add another egg.
Breakfast is over here. Important points: eat breakfast for 20 minutes, chew slowly.
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Breakfast in the morning: After drinking a glass of milk around 10:30, lactose intolerance (people who drink milk and have loose bowels) is replaced by yogurt (low sugar). This is a breakfast, which helps us to supplement calcium and protein, prolong the satiety time, and naturally eat less at noon.
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Lunch: you can be relatively casual and ensure lean meat and vegetables. Rice is half a bowl, and it would be better if it could be replaced with half a corn.
Pay attention to eating lunch for at least 20 minutes. Whether chatting with everyone or watching the news on the ceiling, you should eat enough time. ———————————————————————————————————————
Dinner: the principle is light, a small plate of cold Flammulina velutipes (mixed with a spoonful of olive oil) +200 grams of beef.
Washing dishes and washing dishes after meals will also reduce the burden on the family. After washing your hands, you can change your sports equipment. Go out and warm up for 3 km, and lose weight in one day.
Yu Yu, a nail farmer who graduated from nutrition major and engaged in nutrition and health work. I know you are confused by what I have learned. If you have questions, please leave a message below.
For more health knowledge, please pay attention to nutritionist Yu Yu.
I carefully took out my calculator and made an evaluation of your weight loss goal:
Body mass index 26.4 (overweight)
The standard weight is 55kg= 1 10 kg.
Target weight loss within 6 months: 35 kg.
The average weight is about 5.8 kg per month.
Eating less than 500 kilocalories a day can reduce fat by 4 kilograms a month.
Theoretically, if you want to lose 5.8 kilograms per month, you need to reduce 725 kilocalories per day.
The daily energy requirement of urban women with medium height and mild physical activity is about 1800 calories.
Your daily energy intake should be around 1200 calories, which is the energy goal of most fat-reducing diets.
To sum up, it is theoretically feasible that you are overweight and want to lose 100 kg within 6 months.
Thick and thin collocation
Losing weight Many people will focus on fat intake. The usual practice is to start refusing to eat meat. However, an invisible enemy of weight loss is not meat, but a "staple food" rich in carbohydrates.
Will the staple food be? -? Switching to whole grains (miscellaneous grains and beans) or potatoes can effectively control the intake of this part of carbohydrates. At the same time, it can increase the intake of B vitamins, dietary fiber and satiety.
Eat more fresh fruits and vegetables.
Fresh fruits and vegetables are a good choice for people who want to lose weight. Vegetables, in particular, contain almost no energy, which can help us control the calories we consume. At the same time, it is rich in dietary fiber, vitamins and minerals, which can provide sufficient nutrition for the body.
Stew more and fry less.
Each 1g grease can provide 9 kilocalories. Abuse of edible oil is another unfavorable factor of obesity. Even high-protein and low-fat chicken, fried in oil pan, the heat will soar several times in an instant.
Therefore, it is necessary to improve the cooking methods of food and reduce the daily oil intake (no more than 25 grams per person).
Eat raw if you can, mix if you can, stew more and fry less.
Refuse to drink
It's easy to drink a bottle of coke, but if you eat more than a dozen cubes of sugar, you may feel sweet and bored. Unfortunately, sugar in beverages is such an equivalent substitution relationship. Beverage = sugar water. You have worked hard and are hungry, and the rest of the meal can easily be filled with the heat of a bottle of drink.
Therefore, people who lose weight should drink more water, and it is more appropriate to drink less or not.
Of course, when it comes to losing weight, there are still many personalized factors to consider. The specific operation method needs one-on-one guidance from nutritionists, so I won't go into details here.
What's your puzzle about losing weight? Please discuss it in the message area.
You can lose weight by doing three basic things.
The first point of exercise is essential. Choose exercise that can reduce fat faster. Skipping rope and jogging are not convenient for fitness. Pay attention to the time, don't stop when you are tired, and it is often impossible to stick to losing weight. You don't have to rest three times a day for exercise 1. Give your muscles a day off.
The second point is to change eating habits, less salt, less oil and less sugar. It is suggested that the staple food should be changed to oats, and pork should be eaten as little as possible because of its high fat content. Losing weight is not dieting, but developing healthy eating habits. There is no need to starve yourself because of losing weight.
The third point is to have a full rest and don't stay up late, so that your body can get a good rest.
As long as these three points can be achieved, except for a few people with special physique, they can basically do it. You may not lose 35, but you will be in good shape and won't gain weight for half a year. I wish you success in losing weight!
How much you can lose within the target range depends on how much self-control you have. At present, based on 160/ 135 kg, weight loss in the early stage is still relatively fast, but the amount of weight loss cannot be calculated, because the body is not a machine, and there will be a platform period to adapt to consolidation. It is uncontrollable for everyone to expect how long on the platform, and generally speaking, the faster you lose weight, the faster the platform period, so you can only decide according to your own health and fat loss. Then keep it, lest it rebound.
Quit (eat less) high-carbon water and high-fat staple food. For example, fried food (fried meatballs, fried vegetables, fried sugar cakes, fried dough sticks, oil cakes, etc. ).
Coarse grains, with flour and rice (white rice and white flour). Such as miscellaneous rice, miscellaneous beans, miscellaneous noodles, corn, sweet potato, pumpkin, yam and so on. You can mix them together and control the dosage.
Quit junk food with high calorie and low nutrition. Such as snacks, desserts, fast food, snacks, drinks and so on.
Eat more vegetables, moderate fruits and a small amount of dried fruits. Vegetables should be served at every meal, accounting for half of each meal. You can eat one fruit with meals, not more than ten dried fruits a day.
[14] protein supplements mainly white meat, lean meat, eggs, dairy products and bean products, and every meal should have protein food. Eat as little as possible and avoid high-fat meat (pig's trotters and pork belly).
4. Have a diversified diet and eat eight points full.
5. Pre-exercise is mainly to improve physical fitness, with large base and small jump. Just walk for 60 minutes every day. After improving your heart and lungs and losing weight, you can gradually increase your exercise, jogging, swimming, cycling and ball games. Either way, we should stick to the frequency of 30-60 minutes five times a week.
My height is 165, and my original weight is 135. I lost weight on March 2 1 and it has been less than 4 months since then, and it has been reduced to 1 13 kg. Talking about your own experience, the first month is the most painful, because you have to change your eating habits. In the first week, I basically didn't eat a grain of rice, only eggs, vegetables, fruits, milk, fish, beef and duck. I ate five eggs and skim milk in the morning, fish, beef and duck at noon, only cucumbers or other low-calorie border fruits, and my weight also dropped rapidly, dropping by 5 kg in the first week. In the next three weeks, I began to eat whole wheat porridge in the morning and half a bowl of rice at noon, and my weight loss slowed down, only about 3-4 kg. In the second, third and fourth months, I got used to this diet and supplemented some nuts at 3 pm, which is the amount of one nut a day. I usually quit driving, don't drive, and walk to and from work. Go for a walk from 7: 30 to 9: 00 in the morning, and the frequency of walking is about 120 per minute. I always walk about 20,000 times a day and rest on Saturdays, but the number of steps is not less than 1000. In fact, losing weight is a long-term process of changing life and eating habits, which generally lasts for more than one year, so that your metabolism can reach a balance and your life can be healthier. I wonder if my personal experience can help you.
My height 159CM and weight 140 kg. Through exercise and diet adjustment, I lost 1 10 kg in three months.
First, adjust eating habits. Diet should be light, less oil and salt, eat more fruits and vegetables, chew slowly, and don't eat when you are seven points full. In the past, you always wolfed down your meal, which was very strong, and you didn't feel full until you were full.
Second, start exercising. Run five or six kilometers three or four times a week for about 40 minutes each time, and do strength training or yoga when you are not running.
Third, go to bed early and get up early, and try not to stay up late. One of the main reasons for being fat in the past was staying up late and getting fat easily. Try to go to bed before 23 o'clock and get up at 6: 30 in the morning to do exercise.
In this way, I persisted for about three months and lost a lot of weight. The most important thing is that the whole person looks more energetic.
First of all, tell you that your weight is a little overweight, that is, overweight, and your body mass index =26. Normal talent 18.5-24. Your standard weight is about 53. If you don't have local obesity such as abdomen, belly, thighs and buttocks, just stay at this value. If you have local obesity, that's another matter. Secondly, it is no problem to lose weight to 100 kg in 6 months, and it is more than enough to lose weight to 35 kg in 6 months. According to my experience in guiding more than 5,000 clients to lose weight in recent years, your speed of losing weight is slow. The basic speed of losing weight is 8-65,438+00 kg a month, no problem. This is a steady speed and a healthy speed. If you think of some high-speed customers, you can lose 15-20k g or more a month, so I say your speed is slow. As for how to reduce it, I can only give you a brief description, without your specific situation. First of all, snacks, nuts and dried fruits, drinks, fried foods (hamburgers, fried chicken, etc. ), fat, don't eat some greasy food for the time being during fat reduction. Don't eat meat or staple food at night, mainly vegetables and fruits. It's best to finish dinner before 7 o'clock. Chinese food can eat meat, and seafood is the best. At the same time, the amount of noodles should be controlled, 50- 100 g. For vegetables and meat, steaming, stewing and boiling are the best methods. If you are hungry, you can add meals at 10 in the morning and at 4 pm (an apple/tomato/cucumber will do). In addition, don't stay up late, don't eat supper, eat breakfast. Please feel free to consult me if you have any questions in the future.
No snacks, no carbonated drinks, less oil and less salt.
Eat three meals a day on time and in quantity. Be sure to eat breakfast (boiled eggs with milk are best). Drink a glass of warm water before breakfast. Eat more vegetables, miscellaneous grains, chicken, beef, fish and other readily available foods for lunch. Chew slowly. If you are hungry around 3 o'clock, you can eat some fruits and vegetables for dinner (don't eat after 7 o'clock). Remember to drink more hot water every day.
It is best not to eat or eat less fruit with high sugar content. Apples, grapefruit, strawberries, oranges and pears are the best. Do some exercise every day.
I just lost 20 pounds in 2 months, which is a relatively healthy way to lose weight. You can lose weight every day when you are full! Make a record for yourself! Come on! ! !
You don't have to diet or exercise. Cheng-Hung Chiu, a famous weight-loss doctor, teaches you to eat every day, which makes you lose weight easily!
From 132 to 100 kg, it means hungry. Hungry for two days a week can lose 2-3 Jin of meat. Don't eat junk food for five days. You must never eat anything at night. You must eat less. You can lose about 16 kg in a month. I'm lazy, just lying in bed, motionless. Now the weight is still 100 Jin, and it has not increased. I want to get thinner. I have a big ass and thick thighs. I would look good in pants if I were thinner. At present, the top is S and the bottom is M, which gradually decreases.