2. The reduction of consumption will inevitably mean the reduction of your physical needs;
3. The decrease of physical demand means that it is necessary and normal for you to eat less.
This must be clear, otherwise, you will think that you are on a diet, but you are not. Just balance your energy budget according to your physical condition.
So the above is the first point I said, and we must adjust the energy intake to the current suitable state.
So how to calculate how much heat is appropriate at present?
I recommend a method for you, which is to calculate the basal metabolic rate.
You can use the following web page, which is actually very simple. Just search "basal metabolic rate calculation formula".
Considering that people's basal metabolic rate accounts for about 70% of daily energy consumption, it is suggested that your daily calorie intake should be kept at about100%-10% of the basal metabolic rate.
That is to say, if your calculated basal metabolic rate is 1800, it is more appropriate to control your daily calorie at around 1800- 1980kcal.
Then, let's talk about sports.
Lower limb injury. Can't you exercise after the operation?
Obviously, the answer is no.
Most of the core exercises of waist and abdomen need lower limbs to help maintain balance, so it is difficult to achieve them early after lower limb surgery. But after the recovery period of lower limbs, it can completely play an auxiliary role. Therefore, after the recovery period, we can strengthen the core training of waist and abdomen.
You can rely solely on upper limb exercise to help stabilize your weight and even lose weight.
I recommend a simple technique of stopping training, which is very popular abroad in recent years. It is simple and time-consuming. No matter whether the lower limb is injured or not, it is ok.
The specific operation process is as follows
1. Select two dumbbells, which shall be based on the maximum weight that the upper limbs can normally lift;
2. Warm up the upper limbs and sit with your back against the wall;
3. Raise the dumbbell horizontally with both hands for 6 times and slowly lift it;
4. At this time, your upper arm will feel a little sour and tired, rest 15 seconds; Note that it is 15 second, not 2 minutes;
5. Lift it 6 times again and slowly lift it;
6. At this time, your upper arm will be very tired, sour and painful; Rest 15 seconds; Note that it is 15 second, not 2 minutes;
7. How many times can you lift a dumbbell for the last time, twice, or 10?
8.OK is over! Do some simple stretching exercises.
This method seems simple to operate, but it can actually train local muscles well and burn whole body fat continuously. Sticking to it for a while will be very helpful to lose weight. The frequency of doing it can be based on your own situation, step by step, not forced.
It is also important to pay attention to warm-up before practice and stretching after practice to avoid sports injuries.
Sticking to the above diet and exercise methods can not only help you stabilize your weight.
It can also gradually reduce fat and gain muscle, so that you won't waste your exercise because of injury.