Losing weight is risky. Investment needs to be cautious. For the sake of your health, it is wrong to say that this is a scientific way to lose weight. I'd rather call it reducing fat than simply losing weight. Superstition In taking diet pills and fasting, you lose more water and muscle at the expense of your own immunity, so you can't lose weight healthily, and it is easy to lead to the rebound of overeating.

There is only one reason to lose fat: consume calories >; Take in calories. That is, on the basis of satisfying basal metabolism, try to create a calorie gap.

I. Theoretical work:

1. Calculate your basal metabolic rate (BMR)

Male: BMR = 66+( 13.7× weight) +(5× height) -(6.8× age).

Female: BMR = 655+(9.6× weight) +( 1.8× height)–(4.7× age)

2. Calculate the theoretical heat required every day: BMR x activity factor index.

Activity factor index: bedridden 1.2, light activity (sitting or walking slowly) 1.3, moderate activity (general activity) 1.4, heavy activity (heavy manual workers) 2.0.

3. Set a weight loss goal (how many pounds do you want to lose)

According to the calorie value of 7700 calories per kilogram of body weight, plus the time interval, determine the reasonable calorie intake value.

Example: Weight to lose weight = current weight-target weight =6 (kg).

Interval =3 months (minus 0.5 kg per week on average)

Total calorie intake that must be reduced within 3 months =6×7700=4620 calories.

The calorie intake that must be reduced every day = 46200÷ (during weight loss) 90 (days) ≈5 13 calories.

Daily calorie intake during the period = daily required calories (BMR x activity factor index)-daily calorie intake must be reduced.

= 1804.79-5 13= 129 1.79≈ 1200

In other words, in an ideal state, as long as you have the perseverance to control the daily calorie at 1200 calories, you will definitely see that the number on the weighing scale has been reduced by 6 kilograms in three months.

Finally, if you don't want to calculate, it's simple. Next, mint health APP, fill in the corresponding data, it will help you calculate. ...

Second, how to eat:

As a novice, you must quantify as much as possible when implementing the fat reduction plan. Because when you don't know how many calories you eat a day, how can you keep enough calories, or how can you avoid endangering your health because you eat too few calories? It is very unreliable to determine the daily food intake only by subjective feelings.

Hong Zhen, eating is more important than practicing. Because exercise can't consume too many calories, our main consumption in a day is the basic metabolism of the body. Running for 30 minutes is very tiring and consumes more than 300 kilocalories. After running, you will have a lovely meal (385 kcal) for nothing. for reference only