It takes about 7700 kilocalories to lose one kilogram of fat, and about 14 kilogram of fat to lose 40 kilograms of body weight.
The premise of reducing fat is that energy intake is less than energy consumption. Whether you control your diet or exercise, you need to keep the calorie gap.
Dietary calories are not as low as possible. On the one hand, it is necessary to ensure that it is not lower than the basal metabolic heat to avoid the rapid decline of basal metabolism. On the other hand, we must ensure the full intake of nutrients. Prevent excessive muscle loss during weight loss.
The daily calorie intake is based on the premise of not less than a person's basic metabolism. The greater the difference between calorie intake and calorie consumption, the faster the weight loss will be. Keep a calorie gap of about 500 kilocalories every day, and you can lose two kilograms of fat a month.
When the body weight exceeds 10 days without change. It should be to readjust the dietary calories, or to ensure the calorie gap by increasing exercise.
Obesity is often caused by unreasonable diet structure and has a lot to do with it. For example, the intake of high-fat and high-sugar foods is too high, and the intake of dietary fiber and vitamins in protein is insufficient.
Reduce the intake of high fat and refined carbohydrates during weight loss. Increase the intake of protein and dietary fiber vitamins, control the daily staple food at 2 to 4 grams per kilogram of body weight, and try to choose coarse grains and miscellaneous grains. Such as sweet potatoes, oats, quinoa, corn, yam, potatoes and so on. Eat less white rice, rice porridge, cakes and all kinds of wheat products.
Ensuring that the daily intake of protein is not less than one gram per kilogram of body weight can effectively avoid the rapid loss of muscles and the rapid decline of basal metabolism during weight loss. Protein should try to choose low-fat and high-protein foods, such as chicken breast, lean beef, shrimp, protein and low-fat milk.
Increase the intake of vegetables, the daily intake of vegetables is not less than 500 grams. Eat some low-sugar and low-calorie fruits in moderation, and eat less fruit salads, high-sugar and high-calorie fruits and juices. Drink plenty of water, green tea and black coffee, and avoid high-sugar and high-calorie drinks such as alcoholic drinks, fruit juice and milk tea.
In addition to diet control, we can also increase calorie consumption by exercising and increasing daily activities.
On the premise of losing weight, it is best to reduce fat mainly by aerobic exercise, supplemented by strength training. On the one hand, we can lose weight quickly through aerobic exercise, on the other hand, we can maintain the muscle content in the body and maintain the basal metabolic rate through appropriate strength training, so that weight loss can continue and the rebound probability after weight loss can be reduced.
In daily life, you can increase your calorie consumption by doing more housework, taking a bath, soaking your feet and walking your dog. This also helps to improve the speed of losing weight.
How does a second-born mother lose weight to 140 kg?
I like eating and sharing. Hello, everyone. I'm good at practicing vest line. For women, losing weight is an eternal topic. Today is no exception, but the question of how to lose 100 Jin really can't be answered blindly.
First of all, we should make it clear that weight and number of births are not equal. Secondly, telling others how to lose a hundred pounds without knowing their physical condition can only be an expression. Height1.7m, height1.5m is also100kg, which is far from the visual effect.
Even if your weight is 140 kg, your body fat rate is between 18-25. What's the problem? It is normal. It's beautiful.
If you have to worry about the number of scales, this is the easiest way. Eat carbohydrates in the morning and at noon, but don't eat them at night. Add more protein, lean meat and eggs to the food structure.
In terms of exercise, if you can, you can keep fit more than four times a week. If you can't, go quickly, at least five kilometers a day. Or jump rope, more than 1000 at a time.
Shut up and pick up your legs. It is only a matter of time before it reaches 100 kg. Just stick to it.
This is my own data. In fact, there are fast and slow ways to lose weight. The main thing is to stick to it and consume some every day. Just after a month of tossing, the epidemic period has been basically cleaned up, and it has to continue. Brushing fat and gaining muscle is the business, and other things like being hungry and weighing are meaningless. After all, we want to look thin, not how many kilograms we weigh.
Huo Siyan, for example, weighed 160 kg when she was pregnant, and now she has successfully lost 92 kg. How did she do it? Looking at her Weibo, we can find that the first thing is fitness. Find a reliable personal trainer to make a fitness plan, and stick to it and you will definitely see the effect.
Preparation process: carbohydrate supplement, eat half an hour in advance, and exercise is powerful! Many people think that you don't need to eat to lose weight, but if the energy of fat metabolism is not enough, losing weight is an armchair strategist!
Stretching exercise: stretching before exercise and stretching after exercise can not be ignored. Sun Li took photos in the Weibo. "Stretching and stretching can feel taller!" The purpose of stretching is to reduce the viscosity of muscles, increase the blood flow of exercise muscles and reduce the occurrence of injuries during exercise! The simple stretching process can be completed at home at ordinary times, just like many actresses stand on their legs at home and occasionally take their babies to do yoga together.
Strength training: There are also many stars who do some equipment training. Equipment training is mainly strength training. Equipment is the mainstay, supplemented by freedom. Fixed equipment has a certain trajectory and different strength, which is relatively easy to master. Junior bodybuilders can do strength training for 20 to 45 minutes first, and then do aerobic training for 20 to 45 minutes. The overall fitness time is controlled within 1 hour.
Alyssa Chia, the mother of three children, also keeps healthy by dieting and exercising. Her recipe goes like this:
Breakfast: an fried egg, a sweet potato, a cup of black coffee and sometimes some fruit.
Lunch: Eat whatever you want.
Dinner: try to eat at home, mainly light meals. If you are hungry at night, eat milk cereal as a midnight snack.
Like the above two actresses, it is not difficult to keep fit through exercise and diet. The key is self-discipline. Sweat will eventually return, I wish you success in slimming.
Breastfeeding. Start regular fitness and diet after weaning. Aerobic exercise three to four times a week, such as running and swimming for 60-90 minutes each time, remember to match the diet.
Hello, I am also the mother of a second child. 150kg during pregnancy, and hovered between 130- 140 for many years after giving birth. Now the second child is almost 3 years old. I started to lose weight in April this year, and now I have lost weight 10 kg.
It is really difficult for a second-born mother to lose weight!
First, there is no time for exercise. You have to take two babies! Send the older one to school in the morning, then take the younger one to buy food and cook, and take the older one home to teach homework in the afternoon. They are busy all day, getting up at 6 am and going to bed in the afternoon 12. Aerobic exercises such as weight loss by fitness instructors have nothing to do with me!
Second, if you don't have time to exercise, you can only go hungry! I've been hungry for some time and feel very sour. I was hungry on the first day, and the effect was quite good. The next day, I was dizzy with my baby. When the baby asked me to hold it, I really couldn't hold it. I had to take the baby out for a walk. I'm hungry, and my hungry temper has gone bad, which is very bad for children. The worst part is that you have to cook for your baby when you are hungry. The food was fried in my hand. How can I not eat them!
Therefore, the second-born mother can't be thin, and I can't be thin when I see those stars hungry. If my husband and mother-in-law can take the children away for a month, I can sleep in bed when I am hungry, and I can lose 20 pounds in a month without buying food and cooking!
Finally, I invented a recipe for myself, which can be thin, but slow, but fortunately more suitable for second-born mothers:
Morning: a large glass of warm water with two eggs. Drinking water on an empty stomach can speed up the body's metabolism, and two eggs can supplement protein.
Noon: Eat normally, and only eat half as much as before! Remember to eat less than half, take the smallest bowl at home, put all the food in the small bowl, only eat this small bowl and don't eat it!
Evening: It's best not to eat. If you are too hungry, eat three things: tomatoes, cucumbers or eggs. If you are too hungry, eat these samples. If you are not hungry, don't eat them. Drink some water.
In this way, I finally lost weight 10 kg in two months.
I hope it helps you!
It's so hard (? ▽? ) but it is not impossible. I am also on the way to lose weight!
Self-discipline cuts off a word: lazy!
Eat a light diet and keep exercising. Watch your mouth and move your legs.
Early to bed and early to rise!
I keep running every day, at least1500m. I have two children, and I must balance my time to take care of them.
I have a strong upper body, so I can search for weight loss exercises in my upper body. Every day 15 minutes.
Appreciate more beautiful women and lose weight by yourself is also a wonderful thing.
Come on, be an activist [like] [like] [like]
I am honored to answer this question. Let's share what I know.
1. Eat less and exercise more. Slimming products are not recommended. Aerobic exercise and resistance training
2. Eat a high-protein diet, eat less foods with high fat, high energy and high calories, and eat more foods with low calories and strong satiety.
3. It is suggested that carbohydrate and protein should be supplemented after exercise, and the ratio is about 3: 1. The calorie intake is below 300 calories. Don't worry that the calories you eat will turn into fat, because most of the calories added at this time are used to replenish energy and repair tissues. So you don't have to worry about obesity if you eat the right food 1 hour after exercise.
Take it away without eating or drinking.
After giving birth to the second child, my highest weight is 136 kg, and my lowest weight after losing weight is 95 kg. I didn't take diet pills, didn't go to the gym, and lost 4 1 kg. How do you feel like you're advertising for losing weight? )
Here, first introduce my motivation to lose weight.
I read a story on a certain day in a certain year. As usual, a mother scolded her 10-year-old daughter for not cleaning her room. But unlike usual, my daughter retorted this time: mom, don't always talk about me. Look at yourself, unkempt every day. Every time I go to a parent-teacher conference, I dare not say that you are my mother! When I read this, I thought, isn't this me?
It is reported that women gain about 2.5 kilograms of fat every time they get pregnant. And this fat will not fade after giving birth to a child. It's lifelong obesity. During breastfeeding, in order to give their children enough milk, many mothers will eat a lot and drink seawater. Coupled with the busyness of taking care of the children and the laziness left over from pregnancy, the meat accumulates and accumulates on the body.
However, what a mother looks like today is what a child will look like tomorrow. If you want your children to be dragons and your daughters to be phoenixes, your mother should start to lose weight by herself.
And I, for my daughter's parent-teacher conference in three months, worked my ass off.
One. Shut up.
The stomach will swell. Many mothers still eat a lot after weaning. One of the main reasons is that their stomachs are full. Before losing weight, I ate two big bowls of rice every meal and cooked by myself. To taste good, I put a lot of oil in both meat dishes and vegetarian dishes. After I decided to lose weight, I first reduced the amount of each meal to a bowl of rice. Cut snacks and drinks. After a month of persistence, we stepped up our efforts and implemented a new menu: eat as much as possible for breakfast, a bowl of rice for lunch and only one apple for dinner.
Hungry? Of course I am. I was too hungry to sleep at first. But we must stick to it. Slowly, my stomach adapted to my willpower and became smaller. I don't feel hungry if I only eat fruit at night. Here, I would like to recommend a book, Fast Food. Here's a warm reminder: If Ma Bao is still breastfeeding, don't go on a diet. You can wait until after weaning.
Second, spread your legs.
I was still at home with two children at that time. It is unrealistic to go to the gym to keep fit. So I made a plan that suits me. The exercise methods I choose are running in situ and doing sit-ups. Because I haven't exercised for a long time, I can only do 10 sit-ups at first. After that, I was sweating and out of breath.
But again, persistence is victory.
Slowly, 10 becomes 20, 20 becomes 50, 50 becomes 100, and 100 becomes 200. By the way, I would like to share with you that I chose sit-ups because Cecilia Cheung once told the media that one of the secrets of keeping fit is to do 200 sit-ups every day.
After doing sit-ups, run for 5 minutes at first, then 10 minutes, and finally stop for 20 minutes. It's not that I can't run, it's that the baby is a little tired from watching his mother wriggle and needs to be coaxed.