Eat food below 1000K every day. Why do you feel that the effect is not obvious? You lose 4 kg in almost 10 day. Is there a faster way?

To lose weight, we must first understand the "basal metabolic rate"

Basal metabolic rate. . The simplest way to put it is to live like a basket case. . The minimum number of calories needed to do nothing. . People will burn calories as long as they are alive. . Including eating and digesting food also requires calories. . So basal metabolic rate is the lowest calorie people need. . In other words, when you lose weight, if your calorie intake is lower than your basal metabolic rate, you will lose weight. .

However, doing so is a very bad thing! ! Why?

Because man is an animal after all. I used to live in the wild, with food and no food. .

Therefore, when the body feels that the absorbed calories are not enough, the body will reduce the basal metabolic rate. .

In other words, reduce the minimum calories needed to sustain life. This will be a bad thing. . .

Suppose a person's basal metabolic rate is 65,438+0,500 calories, he eats 65,438+0,700 calories every day, and then he consumes 2,000 calories together with the basal metabolic rate because of energy consumption at work, then he will burn 300 calories stored in his body every day. . .

So if he starts dieting and only eats 1200 calories a day, he can still eat 300 more calories a day even if he doesn't exercise at first. . .

However, after a few days, his basal metabolic rate will drop, possibly to 1200 calories, so when he can't stand hunger, he begins to return to a normal diet. . 1700- 1200=500 calories. He will leave 500 cards every day. . . So I gained weight after dieting and losing weight. . Usually they will be fatter than before dieting ~ ~ This is a fact. . .

Therefore, when you lose weight, you should consume at least enough calories of basal metabolic rate every day. .

An algorithm for calculating basal metabolic rate. .

1。 Male: 66+( 13.7× weight) +(5× height) -(6.8× age)

2。 Female: 655+(9.6× weight) +( 1.7× height) -(4.7× age)

Take me for example. . The current basal metabolic rate is 2386 calories. . So I have to eat these calories every day. . Otherwise, it will lower the foundation.

Metabolic rate. . . So ... . How to get thinner?

Is to let yourself move more. . . The basal metabolic rate multiplied by the activity index is the total calories consumed by a person in one day. . .

A sedentary person (one who seldom or never exercises). . . (× 1.2)

Mild activity (those who exercise 1-3 times a week). . . (× 1.375)

Moderate exercise (those who exercise 3 to 5 times a week). . . (× 1.55)

Heavy exercise (those who exercise 6-7 times a week). . . (× 1.725)

Manual labor type (workers who do very heavy exercise or manual labor every day). . . (x1.9 or 2)

As far as I'm concerned. . At present, I exercise for one hour seven days a week. . But I seldom move at other times. . Therefore, (× 1.55) is more appropriate. . .

2386× 1.55=3698 cards

That is to say, I can continue to lose weight as long as I eat 3698 calories less. . So my daily calorie intake is between

Between 2386 and 3698. . .

It's important to know. . You will lose one kilogram for every 7700 calories you consume. . So suppose I eat 2698 calories a day (integer ratio

Better calculation). . Then I can consume 1000 cards stored in my body every day. . Then I can lose a catty every 7.7 days. .

You can lose ten kilograms in 77 days. . .

This is the basic principle of losing weight! ! !

But how? Of course, I came up with a method that suits me. . .

Constant principle in weight loss

Rule 1: Don't eat food that makes your body cold.

Principle 2: Don't eat too much salt.

Principle 3: Take enough vitamin B to promote the metabolism of fat and sugar.