Features: The body mass index is up to standard, and the body fat rate is high.

Hard and fat people generally lack exercise, resulting in low muscle mass and a large accumulation of fat, especially visceral fat. First of all, we can start with simple exercise and exercise more, which can reduce the accumulation of body fat.

Dietary countermeasures: In terms of diet, you can take animal protein such as capsaicin and meat from pepper, try to choose the part with less oil when eating meat, fully take protein, and improve your metabolism.

Exercise: Do aerobic exercise for more than 20 minutes, take more baths and improve metabolism. In daily life, try to walk as much as possible, climb more stairs and exercise naturally. Walking, jogging, climbing stairs and swimming are recommended.

Type 2? total graph

Features: The body mass index and body fat rate are high.

Relatively plump people are actually good-looking, but not very fat. We can start with diet and exercise to achieve a balance between them and make our bodies more compact.

Dietary countermeasures: among the three meals a day, choose 1 meal to reduce the amount slightly, mainly low-calorie food, and dinner is the most suitable.

Exercise countermeasures: You can usually do more aerobic exercise such as walking, exercise muscles combined with anaerobic exercise, and lose weight together. It is suggested to walk, jog, swim, jump rope, dance, pilates, slow exercise, aerobic exercise, etc.

Type 3? A fat figure

Features: Body mass index and body fat rate are high.

Such people are obviously obese, and unilateral methods have no effect. You must work together from two aspects: diet and exercise, so that you can really lose weight.

Dietary countermeasures: choose 1-2 meals out of 3 meals a day to improve, replace high-calorie foods with low-calorie foods, and control the daily total calorie intake, which is lower than before.

Exercise countermeasures: In addition to aerobic exercise such as walking, do some stretching exercises that can improve muscle strength every day, and do more activities in daily life. It is suggested to take a walk, jog, swim, jump rope, dance, pilates, slow exercise, aerobic exercise, climb stairs, etc.

Type 4? Muscle obesity

Features: high body mass index and low body fat rate.

I used to exercise a lot and was good at it. Excessive or improper exercise will make your muscles hypertrophy. At this time, you can keep simple and relaxed exercise and adjust your weight with diet.

Dietary countermeasures: Choose 1 meal from three meals a day, mainly vegetables and low-calorie foods, and slightly reduce the amount of meals.

Exercise Countermeasures: Although it is muscular obesity, the solution is not to lose muscle, but to maintain the quality of muscle. If you don't exercise and just eat at this time, your muscle strength will drop sharply and your fat will increase wantonly. You can do some simple aerobic exercises, and focus on some stretching exercises to make muscles soft, long and elastic, and do some massage to eliminate muscle lumps. Suggest bathing, stretching, massage and walking.