Small base weight loss guide. How to judge the small cardinality?

Calculate the body mass index: weight (kg)÷ height (m)÷ height (m), and the value is between 18.5~24, which basically belongs to a small base. Body mass index < 18.5, ultra-small base, no need to lose weight. 18.5≤ body mass index & lt24, small base with 5-20kg space. 24≤ Body Mass Index & lt28, medium base (overweight), with room of 20~40 kg. Body mass index ≥28, large base (obesity), 40kg+ space.

Small base figure characteristics, diet and exercise ideas: body mass index between 22-24: slightly fat, high body fat rate. It is best to lose weight through a balanced diet, supplemented by aerobic exercise, changing various aerobic modes and accelerating fat loss. Body mass index (BMI) is between 20 and 22: healthy and well-proportioned, and you can lose weight by asking more of yourself 10 kg. Adopt a balanced diet or 16+8 diet, anaerobic+aerobic exercise /Hiit+ aerobic combination.

Body mass index is between 18.5~20: you look very thin during the whole rest period, and you won't gain much weight no matter how you eat, but there is always some stubborn fat in your waist, abdomen and thighs, which is difficult to lose and you are not satisfied with yourself. Adopt a balanced diet with carbon water cycle (carbon water cycle is best carried out under the guidance of a professional dietitian). Low muscle rate, slow metabolism, not suitable for doing more aerobic, not suitable for excessive dieting or even easy to break carbon! Should be a balanced diet+strength training to exercise muscles and shape, with a small amount of oxygen.

Precautions:

1, don't eat too little carbohydrate! Carbohydrate can save protein. Small muscle mass and low base, low carbon/broken carbon are more likely to lose muscle, hormone disorder and body fat rate will continue to rise. Even if the weight is light, it is still a "chubby" visually.

2, do not stay up late, get enough sleep. Night is a big no-no for reducing fat. Lack of sleep will increase the degree of cortical drunkenness, increase appetite, and get fat more easily! Sleep 7-9 hours every night.

3, pay more attention to waist circumference and body shape changes! For a small base, girth is more important than weight. If you lose a little weight, but your waistline has decreased a lot and your body shape has changed obviously, it means that you have lost a lot of fat (fat) and retained more muscle (lean), which is a great thing!

4. Don't eat after sudden exercise. At first glance, I thought I was trying. In fact, I strengthened my body's protection mechanism and made it store fat smarter.

5. blindly choose a short, flat and fast diet. There are many surprising food blends on the Internet that may not really suit you. Some recipes are extreme, which makes a small base rebound faster than a large base.

6. In principle, the exercise is supplemented by burning fat and adding hydrogen, mainly by shaping without adding hydrogen, which can be based on the exercise scale of 1:2:4: 1. Take 10 minute to warm up-> 20min anaerobic->; Aerobic for 30 minutes-> 10 minute stretching, or 10 minute tamping > 20-40 minutes HIIT training (HIIT is a combination of dry aerobic and hydrogen-free), 10 minute stretching, exercise 3-5 times a week. If you are free in the morning, try to exercise in the morning. People with hypoglycemia are not advised to have oxygen on an empty stomach

Fat-reducing mentality:

1, there is nothing you can't eat, just control the amount, but for the sake of health, eat as little milk tea and fried chicken as possible. If you really want to drink milk tea, eat less at dinner or increase the intensity of exercise that day. Don't believe that you can eat things that are not fat, eat a bunch of things that you don't like, and the things you like will only become more and more greedy, and the easier it is to overeat. The root of stabilizing appetite is to return to eating well!

2. You know, if you eat less 1 bowl of rice every day, you can lose 1 kg of fat in 35 days. There is no quick way to lose weight. Keep a clear head, follow your own pace, and leave the rest to time.

There is no need to weigh yourself every day, let alone worry that you can't lose weight for a few days. If you don't lose weight, you may have increased your muscles and improved your lines. Pay less attention to the figures in weighing scale, and pay more attention to the changes of waist circumference, body mass index and body fat rate.

4. don't entangle your desires. People's unsatisfied desires will grow bigger and bigger. For example, if you want to eat high-calorie food in the morning, you can't help it at night, and finally you can't help eating like crazy. Don't be too restrained in losing weight. You think you can't eat anything. Attention to intake is the key.

Our mentality should be stable, and the ultimate goal of reducing fat is to look better and be more compact, not just the decline of body weight.

In this issue, you can first calculate which base area your body mass index is in, and then follow the shared diet and exercise ideas. Reduce fat with a small base! Mentality is the key! In fact, many girls who think they are fat belong to a small base. According to the standard, people with a body mass index of 24 belong to the normal health range. Within BMI20, you don't really need to focus on losing weight, you just need to do more muscle building exercises to make the lines look better. It would be more perfect if it could be matched with attitude adjustment!

When the weight is not too light and there is a little body fat, the lines will be faster and more obvious! Therefore, girls with a small foundation must be calm and don't stare at weighing scale every day! Pay more attention to girth, body index and body shape changes, put weight in the second place, and pay attention to weight changes over a period of time. Even if the weight doesn't change much, it's a good thing that the right clip is obviously thinner, so don't worry about the fluctuation for a day or two!

What we want is a healthy and stylish figure, rather than blindly pursuing the love of data. You know, everyone's weight has its own minimum constant value, which is irreversible! It is not easy to try to break it and keep it! Too thin or too fat is unhealthy! And we should take health as the primary premise, pursue the correct way to reduce fat and integrate into our own pace of life!