Methods 1: Understand your current living habits.
1, record your current recipes. Analyze your current eating habits in the first week. To do this, it is necessary to establish a diet diary. Write down everything you eat and drink every week, including snacks and their quantities. After recording your diet, record your mood. You may need to find a pattern. Do you like to eat when you feel sad, bored or stressed? If you find that you like to eat when you are emotional, you must keep this in mind when you are dieting. You don't want your mood to return to your old emotional habits.
2. Judge your current average calorie intake. After recording what you eat in a week, analyze your food intake in a week. Use online nutrition websites to determine how many calories you are eating. Add these amounts together and divide them by 7 to get the average daily calorie intake.
3. Judge your average daily intake of nutrients. Nutrition refers to the content of fat, carbohydrate and protein in the food you eat. Use online nutrition websites to determine how much nutrition you are taking. Add up these quantities and divide them by 7, and you can judge the average daily nutrient intake. It is important to know your nutritional intake, because you need to limit your calorie intake to stay healthy.
4. Make a promise. Think about why you want to lose weight. Is this for health or vanity? Think about your goal and write it down. Put it in a place where you can often see it, such as the refrigerator, the mirror in the toilet or the desk. .
Method 2: Calculate your calorie target.
1, calculate your basal metabolic rate (BMR). Your basal metabolic rate is how many calories your body burns every day, which reflects your metabolic functions, such as breathing and digesting food. This calculation is very important for judging your basic calorie requirement. If you are a lady, use the following formula to calculate BMR:655+(4.3 times weight (pounds)) +(4.7 times height (inches)) _ (4.7 times age). For example, a woman is 5 feet 7 inches (1.7 meters) tall and weighs 135 pounds (665438+).
If you are male, use the following formula to calculate BMR: 66+(6.3x weight (pounds)) +( 12.9 x height (inches)) _ (6.8 x age). For example, a person is 6 feet tall (1.83 meters) and weighs 180 pounds (8680 Jin). The BMR of a 30-year-old man is 66+(6.3x180)+(12.9x72) _ (6.8x30 years old) = 1924.8.
2. Calculate the total calorie intake every day. If you are used to sitting for a long time, multiply your BMR by 1.2. If you exercise occasionally, multiply by 1.3- 1.4. If you exercise regularly, multiply by 1.4- 1.5. This result is an estimate of the calories you burn every day. For example, if you are the man mentioned above, your BMR is 1924.8, and your lifestyle is accustomed to more exercise, then you should multiply your BMR by 1.4. You will find that you burn 2695 calories every day.
3. Calculate your calorie goal. The reasonable calorie target is to reduce the calories consumed 15%-30% every day. Use the previous steps to calculate the daily calorie consumption, and then multiply it by 0.7-0.85. For example, if you are the person mentioned above, you burn 2695 calories every day. Then you should consume 1886(2695x0.70) and 229 1(2695x0.85) calories every day.
The more calories you lose, the closer to 30%( 1886 calories/day), the faster you will go on a diet, but it is difficult to maintain. The less calories you reduce, the closer you get to 15%(229 1 calories/day), the easier it is for you to maintain your diet, but the slower you will lose weight.
Method 3: Calculate your weight loss time.
1 to learn how to set a reasonable eating time. It's tempting to set a diet time at first and then calculate your calorie target. However, this often leads to unrealistic dieting plans, failed dieting plans or repeated dieting. To avoid this situation, you need to calculate the calories to be reduced in the "calorie calculation stage", and then use this result to calculate how long it takes you to lose 18kg.
2. Calculate the calories to be reduced every day. To calculate your time, subtract the target calories from the calories you consume every day. So you know how many calories you should burn every day. Example 1: If you burn 2695 calories a day and decide to reduce the calories by 30%, you can reach the goal of 1886 calories a day. Then it needs 2695- 1886=806 cards/day.
Example 2: If you burn 2695 calories a day, you decide to reduce the calories by 15% and reach the goal of 229 1 calories a day. Then use 2695-229 1=404 cards/day.
3. Calculate the time. There are about 3500 calories per pound of fat. So 18 Jin of fat has 70000 calories. This means that to lose 18 kg, you have to lose 70,000 calories. To calculate this time, divide 70,000 calories by the calories you lose every day to determine how long it will take. Example 1: If you are 6 feet tall (1.83 meters) and weigh 180 pounds (8 1.6 kilograms), you are a 30-year-old sportsman, and you need to reduce 806 calories every day, then 70,000 divided by 806 is about 87 days. In other words, it takes you 87 days (or 12.5 weeks) to lose 18 kg.
Example 2: If you are 6 feet (65,438+0.83 meters) tall and weigh 65,438+080 pounds (865,438+0.6 kilograms), you are a 30-year-old athlete and need to reduce 404 calories every day, then 70,000 divided by 404 is about 65,438+073 days. In other words, you need 173 days (or 25 weeks) to lose 18 kg. As can be seen from the above example, the more you lose every day, the faster you lose weight.
According to your personal factors, height, age, weight, current exercise situation, the time to lose weight is different. However, generally speaking, the fatter you are, the faster you lose weight. But the closer you get to the target weight, the slower you lose weight.
Method 4: Calculate your nutritional goals.
1, calculate how much nutrition you need every day. Generally speaking, your weight contains about 0.5-0.77 grams of nutrients per pound. The more you exercise, especially strenuous exercise, the more you should supplement nutrition. Nutrition is a necessity to repair muscle loss caused by age and work. To calculate how many grams of nutrition you need every day, multiply your weight by 0.5-0.77. For example, if your weight is 180 lb (8 1.6 kg), you need to multiply your weight by 0.5 to calculate that your daily nutritional requirement is at least 90g. To calculate the maximum nutritional requirement, multiply 180 by 0.77, and the result is that you need 138.6 grams of nutrition at most every day.
To convert nutrition into protein calories, you should know that each gram of nutrition contains 4 calories. So to convert grams into calories, just multiply by 4. For example, if your weight is 180 kg (8 1.6 kg), you should eat 90x4=360 calories a day, and 138.6x4=554 calories.
2. Calculate how much fat you need every day. Dieting usually means not eating fat at all, or hardly at all. But fat is necessary for long-term health. Fat is a component between muscle tissues, and it is also a necessity to secrete hormones. Insufficient fat intake will really lose weight, not to mention you will feel hungry. Therefore, you should get about 20-35% calories from fat. Calculate how many calories you should consume from fat every day, and then multiply your calorie target by 0.2 and 0.35. For example, if your planned calorie is 1886, you can get 377 calories from 1886x0.2 or 660 calories from 1886x0.35. So you know that if you plan to eat 1886 calories a day, 377-660 calories should be taken from fat.
To calculate how many grams of fat you absorb every day, you need to know that each gram of fat has 9 calories. So to turn calories into fat, just divide by 9. For example, from the above example, you know that if you plan to consume 1886 calories a day, you should consume 339-593 calories from fat. 337 calories divided by 9 = 42g, 660 calories divided by 9 = 73g calories. So if you plan to eat 1886 calories a day, then you should eat 42-73 grams of fat a day.
3. Calculate how many carbohydrates you need every day. Unlike nutrition and fat, both are necessary for body structure, while carbohydrates are not necessary for body structure. Carbohydrates only provide energy. So your body doesn't need to limit the amount of carbohydrates. After calculating the daily fat and nutrition requirements, you should also calculate the amount of carbohydrates from calories. For example, if your weight is 180 lbs (8 1.6 kg) and you are a 30-year-old athletic man, you plan to consume 1886 calories every day. From the step of "calculating how many nutrients you should consume every day", you will know that you should consume 360-554 calories from nutrients every day. From the step of "calculating how much fat you eat every day", you know that you should get 77-660 calories from fat every day. So, what's left is the calories to be taken from carbohydrates. To calculate the "minimum" of carbohydrate calories you are allowed, subtract the maximum nutritional calories of 544.4 and the maximum fat calories of 660 from the daily intake of 1887, resulting in a daily intake of 672 calories from carbohydrates (1886-554-660).
Calculate the "maximum" of your allowable carbohydrate calories, subtract the minimum nutrient calories 360 from the daily intake of 1887, and then subtract the minimum fat calories 377, and get the daily intake of carbohydrates as1149 (1886-360-377).
To convert the calories of carbohydrates into grams, it is necessary to understand that each gram of carbohydrates contains 4 calories. So to convert calories into grams, just divide by 4. For example, if you want to get 1 149 calories from carbohydrates every day, then divide 1 149 by 4=287 grams of carbohydrates.
Method 5: Diet
Make a diet plan. Now that you have calorie goals and gaps, it's time to re-analyze your previous eating habits. Look at the old food and see how much you should reduce or change to achieve the new goal. It takes a little time to look at the menu and calculate the calories and nutrients. Find a recipe that suits your taste and lifestyle and conforms to the nutrition guidelines.
Here are some good diet foods that you can replace or add: Good protein sources include skinless muscle, turkey, beef, protein, yogurt and tofu.
Good sources of fat include almonds, peanuts, hemp seeds, fish, egg yolk and olive oil.
Good carbohydrate sources include sweet potatoes, brown rice, fruits, cereals, rice bran, malt, Bulgarian wheat, beans and vegetables.
It is best not to eat highly processed food, such as bread, dessert, pasta, fast food, frozen meat, etc.
2. Try to encourage your family/roommates. Dieting with others is very helpful. Because you are easily tempted and influenced by bad influences, all your efforts are in vain. So encourage your family and roommates to join the diet together.
3. Clean your kitchen. Throw away all the junk food at home. If junk food stays away from you, it's easier to stay on a diet.
4. Go grocery shopping. Go to the store to buy diet food, lean protein, vegetables and carbohydrates.
5, eat less and eat more meals. Let calories spread throughout the day. Eat 5-6 meals a day, not just three meals. Remember to eat breakfast after getting up.
6. drink water. Drink water between meals. This will make you feel full when you go on a diet.
7. Make a meat "fake" plan every week. Long-term dieting is difficult to sustain. A few people have the willpower to go on a diet for 3-6 months and lose weight 18 kg. Therefore, it is wise to put a "meat holiday" in your diet every week. Taking a meat holiday doesn't mean eating a whole pizza or ice cream instead of meat. On the contrary, there is an opportunity to eat food outside the recipe once a week. So you can eat two pizzas or a small bowl of ice cream.
Take a meat vacation but don't feel guilty. After all, this is part of your plan. Come back to diet immediately after eating meat. A reasonable meat meal can even boost your metabolism.
8. Keep enough sleep. Lack of sleep will affect weight loss. Sleep 8 hours every night.
9. Form living habits. During your diet, record your daily food intake. If you eat as mentioned above and keep exercising, you may successfully lose 18kg. Remember to recalculate the nutrition and calorie requirements after losing weight.
Method 6: Exercise
1, intensity training. When calories decrease, your body needs to burn them to save energy, so fat can be used like muscle. You want to burn fat, but you don't want to burn muscles. When the calories are reduced, I want to keep my muscles while reducing the calories. Then try weight loss training. The maximum weight loss exercise should be combined with some actions, such as weight lifting, squat jumping, supine pressing, shoulder weight lifting, push-pull exercise and so on. To carry out advanced exercises, we need to combine some isolated exercises, such as bending dumbbells and expanding triceps brachii.
If you haven't done weight loss exercise before, you should make hard preparations in the first few weeks. Just like all new sports, slowly increase the intensity to give the body time to adapt to avoid injury.
2. Do some cardiovascular exercise. Cardiovascular exercise is good for health. So if you can't do exercise, you can do cardiovascular exercise for half an hour a few days a week. Don't do strenuous aerobic exercise. Intense aerobic exercise will burn your calories, but it will make you hungrier, so you can eat more. Forcing yourself to do more exercise will only make you hungrier. Cardiovascular exercise should not exceed 2-3 hours per week unless it is for a suitable purpose. Too little cardiovascular exercise may inhibit fat loss by increasing cortisol levels. To avoid this problem, we should control calories from diet, not through exercise.
Consider the following cardiovascular exercise: Walk 3.2 kilometers to work before breakfast a few days a week.
Exercise on the stair machine for 20 minutes after lifting weights.
Spend a few days a week doing high-intensity interval exercise.