Don't worry yet! Put down your dumbbell and cook, and look at this person:

Sun Yang, a China swimmer, is tall 1.97, weighs 96 kg (with slight fluctuations in season and offseason) and has a body mass index of 24.7.

According to the standard of China people's body mass index, Sun Yang, who is tall and heavy, is overweight and obese. But the picture above shows that Sun Yang is a standard perfect figure.

It's a bit unreliable to judge whether a person is fat or not just by his height and weight. Mainly because of the following two situations:

Focusing only on weight does not distinguish whether weight is fat or muscle. If a person, like Sun Yang, has high muscle content and low fat content, he will also be misjudged as fat.

Just look at the weight, and you may miss the "invisible fat man". Some people are normal in weight or even thin, but they have fatty liver because of their high body fat.

To sum up, you may not need to lose weight at all, because you are not really fat.

So, how to judge whether you are fat or not? Please see the picture below:

However, if you read this picture and try all the above methods, and the final conclusion is "fat", then you may really need to lose weight.

How to reduce it?

1. Learn the right diet to lose weight.

It doesn't need to be too deep, but at least you should know what to eat every day and whether it is suitable or not. Starting from the adjustment and control of diet, even if the amount of exercise is not large and the diet structure and calories are reasonable, you will lose weight.

Buy a food scale

Know whether you eat more or less every day. Food scales are not expensive either.

3. Give up all kinds of processed and packaged foods as much as possible.

Choose foods that look like animals and plants.

4. Learn the exercise method that suits you.

You don't need to be as professional as a fitness expert, but you need to know the basic warm-up, stretching, strength, impedance, aerobic, anaerobic and safety protection measures.

Prepare a soft tape measure.

Used to detect the changes of waist circumference and hip circumference, it can better reflect your lines and health related to cardiovascular disease than your weight.

6. Set a reasonable weight loss goal and speed.

As mentioned earlier. Then relax and experience it slowly.