First, understand your physical foundation.

Body mass index (BMI) = weight/height squared (meters).

For example, Xiaohong is 160cm tall and weighs 52kg.

Body mass index =52÷ 1.6? =20.3 (belonging to small radix).

Second, improve eating habits.

Breakfast: "four-piece set"

1 egg+1 bottle of whole milk+half corn and low-calorie fruit within 200g.

Lunch: "2 1 1" diet

1 fist rice/1 sweet potato/whole wheat bread +2 fists+1 palm meat.

Dinner: "eat half"

Half fist rice/half root sweet potato/whole wheat bread +2 fist dishes+1 palm meat.

(Carbohydrate+protein+dietary fiber per meal).

Third, the food recommendation during the fat reduction period

O protein: Shrimp/fish/chicken breast/beef/eggs.

O Carbohydrate: sweet potato/corn/whole wheat bread/miscellaneous grains rice.

O Fruit: apple/pitaya/blueberry/grapefruit (can be eaten as a meal).

O beverage: whole milk/sugar-free soybean milk.

O Fat: avocado/nuts/peanut butter/olive oil.

Fourth, do more aerobic+anaerobic.

1, body fat, mainly aerobic exercise in the early stage, no fat is mainly shaping.

2. Exercise 3-4 times a week, rest once every two days, and increase the amount of exercise at intervals to prevent platform period.

3. People with exercise anxiety disorder should maintain good habits of work and rest, control dietary calories and do some shaping, stretching and massage.

Key points of aerobic exercise arrangement:

(1) Choose a variety of aerobic exercises for training.

(Intermittent skipping, Liu Genghong fat burning exercise, fat burning dance, running, etc.). ).

(2)? Aerobic exercise time is suggested to be 30-45 minutes.

Excessive aerobic exercise will cause the body to lose a lot of muscles, leading to lower metabolism, which is not conducive to fat loss.

(3)? Priority is given to HIIT high-intensity interval training.

The fat burning efficiency is High, and it has the characteristics of continuous burning of fat. The course follows the practice of Pamela High.

Key points of anaerobic exercise arrangement:

(1) The suggested training time for anaerobic exercise is 15-30 minutes.

(2) Anaerobic exercise can choose strength training or shaping exercise.

Five, summarize the main points of big salt base fertilizer.

Three elements of successful weight loss with small base: diet, exercise and sleep.

(Formula: good diet+suitable exercise +8 hours sleep = effective fat reduction).

O Drink plenty of water, eat more protein food and exercise during fat reduction, and don't go on a diet.

Lose weight and give up carbohydrates, so don't reduce your carbohydrate intake excessively.

O Exercise Xiaobai suggested starting with low-intensity exercise and then exercising one day later. Remember to massage and stretch after exercise.

O small base weight loss speed is slow, and the effect changes little. It is suggested that psychological construction should be done well in advance. Besides recording weight changes, girth changes are more important.