What is weight loss?
To lose weight is simply to lose weight. As long as the number on the weighing scale gets smaller, it's Ok, but it doesn't have to be achieved by burning fat. Sweating and defecating will also make you slim down.
What is fat reduction?
Reducing fat, as the name implies, is to reduce fat, by reducing the intake of calories in the diet, or by increasing consumption through exercise, or by combining the two. In fact, losing weight is not a blind pursuit of losing weight, but reducing excess fat in the body and retaining muscles, so as to continue to lose weight and see obvious body shape changes.
How to judge whether to lose weight or shape?
Look at the body mass index (BMI)
Big base and high body fat: first, focus on diet adjustment, lose weight, and then gradually increase exercise.
Small foundation and low body fat: if the body fat rate is high, the stomach is prominent, or the face still has a fleshy feeling, it can increase muscle and shape.
Body mass index (BMI)
Body mass index = weight (kg)/height (m) 2.
The body mass index 18.5-24 is a small base, the weight is in the normal range, the body mass index ≥28 is a large base (obesity), and the medium base is between the small base and the large base.
Body fat rate reference value
The body fat rate of women should be between 20% and 25%; Male should be between 15% and 18%.
Thoughts on losing weight with a small base
Long-term low-carbon diet is not recommended.
Eating scales with a small base is very slow and easy to enter the platform period. Even if I lose weight, my body is loose and my face is flat. If you don't eat carbohydrates, it will lead to problems such as hair loss and overeating rebound. Therefore, the nutrition of the three should be balanced.
Recommended recipes:
Breakfast 6: Half a box of staple food+1 eggs+1 cup of low-fat milk/sugar-free yogurt/sugar-free soybean milk.
Lunch: 1 fist staple food+1 palm meat +2 fist dishes, 6: 00 pm1fist low-sugar fruit.
Dinner: semi-boxing staple food+1 palm meat +2 boxing dishes.
Thoughts on losing weight with a small base
Regular exercise, aerobic and anaerobic exercise combined with aerobic and anaerobic exercise, is more efficient in consuming calories; There is no limit to the specific exercise methods. As long as you like and can persist, you can practice a variety of sports, which is more conducive to breaking through the platform period; Massage and stretching are recommended after exercise. Generally speaking, it is more difficult to lose fat with a small base than with a large base. Just pay more attention to the changes in waistline and body shape. You don't need to keep weighing. It's within the standard range. Be patient.
The idea of losing weight with a large base
Cultivate habits, adjust diet and get rid of the habit of eating irregularly, eating snacks and staying up late without drinking water; Reasonable control of calorie intake, the more accurate the better, the combination of meat and vegetables, balanced nutrition, less oil and less salt. Taking exercise as a supplement, you can do no special exercise in the first month, or just arrange some low-intensity aerobic exercise, such as brisk walking and cycling, and try not to do squats, fast running and other sports that are easy to damage your knees.