Before explaining, correct an easy mistake in understanding, that is, losing weight = losing weight. So whether you can lose weight depends on whether the fat content is reduced or not, and you can't just look at your weight, because there are many factors that affect your weight. For a simple example, after a lot of exercise, your weight may be reduced by 1-2kg compared with that before exercise. Just replenish your weight and come back. Many people with slightly higher fat content may have gained weight through fitness, but in fact their body fat content has dropped.
As there is no standard answer, I can only answer according to my own experience. Generally speaking, people with large weight base and serious obesity will lose weight better. As long as we stick to this method, it is possible to lose 5- 10kg a month, and if the method is scientific and reasonable, it is also possible to lose 15kg a month. Mildly obese people exercise in this way, and the weight loss in one month is generally around 2-4kg.
Finally, a suggestion is for reference only:
1, no diet. To make the diet more reasonable, try to stay away from high-calorie diets (fried food, puffed food, sweets, snacks, etc. ). the amount of staple food for three meals can be reduced, but you can't help eating it. Eat high-quality protein (beef, egg white, chicken, etc.). ) and fruits and vegetables. Remember never to go hungry, or it will affect your health.
2. Increase strength training appropriately, because your basal metabolic rate will increase the fat-reducing effect with the increase of body muscle proportion. Strength training should be carried out before aerobic exercise (that is, running).
3. Ensure the amount of aerobic exercise. Generally speaking, in order to have better effect, aerobic exercise should last 30-50 minutes.
4. Keep a good attitude and don't rush into it. Fitness is a long-term project. Back to what I said before, short-term benefits vary from person to person. Never give up because the short-term effect is not good, but persevere.
Abdominal weight loss method can eliminate excess abdominal fat. Obese people with large bellies can exercise the following actions alone or in combination, once a day, for about 15 minutes each time, and the effect is remarkable.
1. supine leg lift: lying on the floor or bed board, legs straight and close together. Lift your legs as high as possible with the strength of your waist and abdomen, straight above your head, and let your back and hips leave the bed board straight, then gently put them down one centimeter from the floor and repeat this process. 2. Sit-ups: Put your hands on your head, straighten your body or bend your knees, and do sit-ups and lie down continuously, repeatedly.
3. Supine flexion: Use the strength of the waist and abdomen to lift the legs upward, and at the same time stretch the arms forward to bend the body horizontally, so that the arms and legs contact each other during the flexion process for several times in a row.
4. Turn your arms around: relax and stand upright, with your legs shoulder-width apart, lift your arms horizontally forward, turn from left to right, and then turn from right to left, alternating 30 times each. Inhale when the arm turns upward, 2 ~ 3 times a day, and exhale when it turns downward to achieve even breathing. Don't move too fast, but at a moderate speed. For several months, abdominal fat can be eliminated. Nine kinds of foods to lose weight, fat and summer. If you want to lose weight, you can make more use of the natural characteristics of food to help reduce fat absorption!
1. Frozen tofu? It can absorb the fat in the gastrointestinal tract and help expel fat.
2. Chenpi? In addition to helping digestion and eliminating stomach qi, it can also reduce abdominal fat accumulation.
3. squid? Squid has low fat content and is not easy to gain weight, so it is a good food to lose weight.
4. barley? It is effective for edematous obesity.
5.papaya? recoverable