1. Don't limit your calorie intake too much.
A large weight base requires more energy to maintain the normal operation of the body, so for dieters with a large weight base, they must not blindly reduce their calorie intake.
Otherwise, the body will enter the "power saving mode" because of lack of energy, which will lead to the decline of basal metabolism, the loss of muscles and water, and make you obese. Fat people are stubborn.
To control diet and calories during weight loss, you can refer to this formula: height (cm)- 105*30 (kcal) for calculation. People who exercise a lot can increase it appropriately.
Want to lose weight, lose weight every month 1-2 kg: The daily energy intake can be appropriately reduced by 300-500kcal. The minimum energy intake should not be less than 1200kcal.
Don't neglect the nutrients that help you lose weight.
A huge body weight base requires not only energy intake, but also reasonable intake of nutrients to ensure the normal operation of the body.
For example, eat more protein foods that help maintain muscles, such as meat, eggs and milk beans (such as fish, shrimp, chicken breast, eggs and milk); You should also eat more coarse grains and nuts, which are rich in vitamin B, which is very helpful for the metabolism of fat and sugar. As for fresh fruits and vegetables, they are not only low in calories, but also the main source of vitamin C. The above three foods should all appear in your weight loss list.
Tip: People who often eat out can use their fists as a reference when eating all kinds of food. They can eat three punches of fruits and vegetables, one punch of staple food and one punch of protein food.
3. About the choice of exercise methods
In the choice of exercise mode, considering the problem of joint pressure, it is suggested to reduce the operations that aggravate joint pressure, such as running and skipping rope, which are easy to cause injuries. It is recommended to swim and ride a bike to reduce joint pressure and burn fat well.
4. Don't stick to the same weight loss plan.
For obese people with a large base, it is easier to lose weight at first, and you will see the weight drop rapidly in a short time. But while enjoying the fruits of weight loss, I hope you can adjust your plan appropriately according to your weight loss progress to prevent the bottleneck period from appearing.
For example, when you control your diet and exercise regularly according to the original weight loss plan, you find that your weight has not dropped for a long time. At this time, you might as well adjust your exercise plan: you can extend the time and increase the intensity of a certain exercise, or you can insert some strength training. Different action combinations can improve the efficiency of burning fat.
In terms of diet, the intake of protein and dietary fiber can be appropriately increased, and the way of eating less and eating more meals can be adopted. Or you can take celecoxib after meals, which is the only OTC diet pill in the world. After many years of clinical experiments, it has been recognized by many international authoritative organizations such as FDA/EMA/CFDA, with good effect and no side effects.