Are you thin?

The whole body is not fat, the stomach is not small, and there are many visceral fats.

Thin, fat and yellow constitution.

Small base and high metabolic risk.

Definition of yellow constitution: girl.

Small cardinality

Body Mass Index <24 and Body Fat

High metabolic risk (three cases).

Body mass index ≥28.

24≤ Body Mass Index & lt28 and waist circumference ≥80cm.

18.5≤ body mass index & lt24 and waist circumference ≥90cm.

Definition of yellow constitution: boy.

Small cardinality

Body Mass Index <24 and Body Fat

High metabolic risk (three cases).

Body mass index ≥28.

24≤ Body Mass Index & lt28 and waist circumference ≥85cm.

18.5≤ body mass index & lt24 and waist circumference ≥95cm.

Ideal weight loss goal

Lose 3~4kg every month.

The reasonable weight loss rate varies from person to person, with an average of 2-4kg per month. It is suggested that the small base be reduced by 2-3kg per month, and the large base be reduced by 3-4kg per month. But losing weight doesn't necessarily mean losing fat, but it may also mean losing tissue protein and water. We should pay more attention to the changes of body fat rate and body size.

Recommended dietary pattern

mediterranean diet

1. The core foods every day are whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil.

Eat fish and seafood twice a week.

3. Eat eggs and milk in moderation; Eat chickens and ducks occasionally.

Try not to eat red meat and sugar.

dietary structure

Soybean nuts, milk, fruits, meat and eggs, aquatic products, vegetables, grains and potatoes.

Be slim and healthy!

Eat whole grains, fruits and vegetables, beans and nuts every day.

Fish and seafood twice a week.

Appropriate amount of milk and eggs, and occasionally poultry.

Try not to eat red meat and candy.

Difficulty in reducing fat

qingxuhuuajinshi

When you are upset, you can't help but want to eat. At this time, food is used as a tool to make up for emotional needs. It is suggested to do something else to relieve the mood, such as taking a deep breath, listening to music and chatting with friends.