Normal weight: body mass index = 18-25.

Overweight: body mass index = 25-30.

Mild obesity: body mass index >; 30

Moderate obesity: body mass index >; 35

Severe obesity: body mass index >; 40

I suggest you add sit-ups.

Jogging to lose weight

Methods: 1. Stretch before exercise and be fully prepared.

2。 When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging.

3。 After getting used to jogging, find the best running speed without feeling tired.

4。 Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground.

5。 When running, keep breathing rhythmically. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing.

6。 In order to expand vital capacity, abdominal breathing is used. (The abdomen bulges when inhaling and sinks when exhaling.

7。 Stretch your body after exercise and do enough relaxation activities.

8。 After exercise, rub your body with hot water instead of cold water.

9。 Drinking water and eating after exercise should be until the heart rate returns to normal level.

Exercise: 20 -40 minutes a day.

Walking to lose weight

Advantages: less exercise, simple and easy to do. Will not cause harm to the human body because of excessive exercise.

Methods: When walking, hold your head high, swing your hands greatly, stride for a long time, and relax your whole body. Heel first.

Exercise: once a day for more than 30 minutes each time.

Swimming diet

Advantages: the buoyancy in the water makes obese people not affected by their weight. Reduce the burden of lower limb movement on land.

The heat dissipation in water is 20 times higher than that in air. There is great resistance in water, so swimming consumes a lot of energy.

When the human body moves in water, the friction of water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic.

Exercise: 30- 45 minutes a day.

To lose weight, we must control the intake of the following four foods.

Staple food, sugar, alcoholic fruit

staple

Rice, flour, cakes

sugar

Sugar, honey, candy, sweet drinks (coke, soft drinks), chewing gum.

alcohol

Beer, yellow wine, wine, white wine, etc.

fruit

Fruits with high fructose content: watermelon, banana, pear, grape, loquat rake, peach,