First, the weight is not overweight, but the body fat content is slightly higher, even reaching the obesity level of 30% body fat rate. Just because of muscle weakness, I have a little fat on my stomach, and my stomach will stand out when I am full.
The main countermeasure of this situation is to increase muscle and shape, improve metabolic rate, and do not need to starve.
The diet is still full, but reducing the proportion of refined white starch staple food and increasing protein food such as meat and milk will help to improve the metabolic rate. Of course, sweets, sweet drinks, biscuits and sweet bread must not be eaten often. This is about changing your diet, not dieting.
At the same time, do muscle building exercises, just do it at home, without going to the gym and spending money. Strengthen the abdominal muscles and lumbar muscles, and the stomach will be closed, and it will not stand out when it is full.
Second, the whole body is high in fat and overweight, but the muscle mass is normal, so what needs to be done is mainly to reduce fat.
There is still no need to go hungry in diet, just change the staple food into coarse grains and starchy beans, reduce the edible oil of refined white staple food and replace it with lean meat or fish with less oil. Do not eat sweets and sweet drinks, and eat less bean jelly and cold rice noodles.
Recommend a slimming eight-treasure porridge: red bean 25g, oat 25g, black rice 10g, millet or quinoa 10g, medlar 5g and sesame 5g. If it is an electric pressure cooker, you don't need to soak it in advance. 150 grams of grain and 700 grams of water are boiled into thick porridge to replace the staple food of white rice and flour. You can eat two meals at a time and keep them in cold storage. Eating a bowl of porridge like this can approach the satiety of eating a bowl of rice, and at the same time supplement more micronutrients.
Snacks, drinks and sweets are suggested to be replaced by 1 cup of low-sugar or sugar-free yogurt and half a catty of fruit.
If we want to lose weight, we must choose the best way to lose weight. Don't wait to endanger our lives to bring great security risks to our bodies. Strictly speaking, it will also bring great troubles to our lives. All words should be done in the right way at ordinary times, so that our life will be longer. Don't endanger our lives, bring troubles to our bodies, and it will also bring us life.