In most cases, diet is the main cause of obesity, or other physical problems "promote" the accumulation of fat.

If you want to lose weight step by step, you must calculate the total calories and nutrients you consume every day. Only by knowing what you have eaten and how much you have eaten can you control your mouth most efficiently.

Second, gradually reduce calorie intake.

But definitely not skipping dinner. You must have dinner. No more junk food.

The specific plan of five/six meals

The so-called extra meals do not need to eat too much. A glass of milk, an apple and a corn are all simple meals. These things, whether office workers or students, can be carried with the bag. The time for adding meals is probably between breakfast and lunch (about 10 in the morning) and between lunch and dinner (about 3 pm). If you are really hungry at night, you can add a corn or an egg four hours before going to bed, or you can make your own oatmeal. Don't eat for three hours before going to bed.

Third, increase drinking water to help improve metabolism.

Drink at least 3% of your body weight every day, and people who exercise vigorously can drink 4%~5% without feeling unwell (sweating from strenuous exercise). The daily consumption is 4L. This has many advantages, such as good appetite, no fire, smooth toilet, less fatigue after exercise (faster recovery).

Fourth, take photos after daily training and weigh them every week.

There is no need to weigh yourself every day. Fitness is a long-term hobby, and the short-term effect is often not obvious. Looking at the figures without fluctuation every day will hurt people's confidence. It is the most important thing to get a healthy and good living condition through long-term persistence.

Record your journey with pictures. Looking back, you will find that it was not that difficult all the way.

Fifth, it is suggested that you don't have to give yourself a specific deadline.

Clear goals and hard numbers are two different things. Losing 25kg before a certain time will make you feel stressed and even escape. When your weight keeps at 100kg for two weeks, do you have a sense of crisis and think there is something wrong with your weight loss plan?

It is the same as the above sentence: "It is the most important thing to get healthy and good living conditions in long-term persistence."

Sixth, the adjustment of training plan.

It is suggested to do the cyclic training group first to activate the whole body, and then do aerobic training for more than 30 minutes (no more than 1 hour).

Mature fat-reducing training routines are:

warm up

Strength training (improving muscle metabolism)

Aerobic training (aerobic training after anaerobic training will greatly stimulate the body and improve metabolism)

end

The specific plan needs to be decided according to the individual's actual situation.