Basal metabolic rate refers to the minimum calories required by the body to maintain basic physiological functions such as heartbeat, respiration and body temperature in a awake state. This kind of heat accounts for 70% of daily consumption. If you eat this amount every day, when there is a 30% energy gap, you will use the stored energy, which is to lose weight. The Dietary Guide for China Residents suggests that an adult female manual worker needs to consume 65,438+0,800 kcal of energy every day, while that for men is 2,250 kcal. Taking women as an example, the basal metabolic rate consumes energy 1800x70%= 1260 calories. After eating this amount, the remaining 30% energy gap is 540 calories, so reserve energy will be used. So, is this energy gap safe and reasonable? The American Sports Medicine Association recommends that the daily energy gap is 500~ 1000 calories. It has been calculated that if adult women lose weight in this way, the energy gap is 540 calories, and that for men is 2250x30%=675 calories, which is safe and reasonable within this range. How to know your basal metabolic rate? The formula can be used to calculate the basal metabolic rate, which is slightly more complicated and calculated in the standard state. Most obese people have a low basal metabolic rate. I recommend using a body fat scale. It is simple, convenient and cheap. Although there are some inaccuracies, the advantage is that we can dynamically monitor the changes of basal metabolic rate, especially body fat rate, which can guide us to adjust our weight loss plan.
2. Take the "Dietary Pagoda" as the framework, and choose the foods and types recommended by the Dietary Pagoda for weight loss recipes. In other words, the diet pagoda decides what to eat.
China Residents' Balanced Diet Pagoda, referred to as Diet Pagoda, is an intuitive description of the core content of China Residents' Dietary Guide. Dietary guidelines in various countries are formulated by governments or national nutrition professional groups and are the basic documents of health education and public policies. The Dietary Guide for China Residents is no exception. It is a national dietary guide made by China Nutrition Society entrusted by the State Council Health and Wellness Committee, which can be said to be the most authoritative dietary guide suitable for China residents. "China Residents' Balanced Diet Pagoda" is divided into five layers, and the different area of each layer represents the recommended food quantity. The food that doesn't need to be eaten the most is placed at the top of the pagoda, and other foods are analogized in turn. Pagoda also means drinking 1, 500 ~ 1, 700 ml every day and doing 6000 steps every day. If possible, it is best to do 65,438+0,50 minutes of cumulative moderate-intensity exercise every week. From the perspective of losing weight, as long as you control your mouth, eat enough basal metabolic rate every day and keep 6000 steps of exercise every day.
3. How to implement it?
① Buy a body fat scale to measure basal metabolic rate.
② Download the calorie calculation APP. Like mint health.
③ Choose food types and proportions according to dietary pagoda, and calculate food quantity according to basal metabolic rate. Input food into mint health can be actively calculated.
(4) Make your own diet and recommend the diet of nutritionist Magicmaid, which has successfully helped many people. I hope it helps you. My home page has a full set of tutorials, which can be read for free. Interested friends can go and have a look.
Thin for three months 15 kg is really not high. If the method is right, losing 20 pounds is a small case.
In the first step, since the specific weights are mentioned, we also analyze the data first and support the results with theory.
? One kilogram of fat contains 7700 kilocalories.
? 7.5 kilograms of fat contains 57,750 kilocalories, which means that the average daily calorie intake is 64 1 kilocalorie.
? The average basal metabolism of adults is about 1500 kcal, accounting for 60% ~ 70% of the total daily consumption. Taking an average of 65%, the total daily consumption is about 2300 calories.
? On the premise of satisfying the normal basal metabolism of human body, our body loses 800 kilocalories every day, and these calories need to consume fat to provide heat.
? While we lose 15kg, we only need to consume 64 1Kcal every day. I lost weight in these three months 15kg is really casual. If you add exercise, losing more than 20kg is not a problem.
Although it is easy to realize in theory, it is not that easy in practice. It requires us to resist many temptations and make great efforts for success.
The second step, the operation method
Stay on a diet
There are thousands of ways to lose weight, but they are all the same. If we want to succeed, we must control the intake of calories, and all our calories are obtained from our diet, which requires us to make corresponding changes in our diet.
1 Diet should be light, with less oil, less salt and less sugar.
Eat more fruits and vegetables and whole grains. Eat less flour and rice (rice, flour and refined wheat flour) and replace it with coarse grains. Studies have shown that flour and rice are not only nutritious, but also easy to increase the glycemic index, leading to excessive insulin secretion and accelerating the synthesis of fat.
Eat more low-calorie, low-fat and high-protein foods.
? Low calorie food
Grains: quinoa, whole wheat (whole grain) noodles, buckwheat noodles, vermicelli, black rice, black rice porridge, millet, macaroni and lotus root starch.
Vegetables: konjac, Chinese cabbage, cucumber, bitter gourd, celery, eggplant, green pepper, kelp, eggs, Flammulina velutipes, mushrooms, spinach, tomatoes, bean sprouts, asparagus, cauliflower, onion and lettuce.
Beans and bean products: soybeans, eyebrow beans, heart beans, tofu, beans, mung beans, lentils and mung beans.
Fruits: prunes, apples, pears, oranges, peaches, raisins, Shatian pomelo, Sydney, cherries, grapefruit, strawberries, cherries, kumquat, grapes and papaya.
Drinks: milk, low-fat milk, skim milk, low-fat cheese, black tea.
4 put an end to the intake of junk food. For example, barbecue frying, beer drinks, hot pot desserts, fried chicken hamburgers, French fries snacks and so on. , are easy to make people fat food.
Meat is mostly lean meat, fat meat and processed meat products are less, mostly beef, chicken breast and fish.
Under the above dietary rules, develop good eating habits, "eat well early, eat well at noon and eat less at night", and don't overeat.
sports
First, you can choose low-intensity aerobic exercise at the beginning.
Such as running, swimming, walking, skipping rope, riding a bike, etc.
Choose the exercise that suits you, and arrange 4 to 5 times a week for 40 to 50 minutes each time, which has a very good effect on burning calories and reducing fat.
Second, what should I do if I encounter a platform period later?
Because our body's self-regulation function is very strong, when we exercise for a period of time, our weight may not drop, which is called platform period.
At this time, you can't use the previous exercise mode. You have to change your exercise style and break the platform period. At this time, I recommend you to exercise in HIIT mode. I won't go into details here, but I recommend several actions.
1 Bobby jumps
2 Squat take-off
3 high leg lifts
4 mountaineering run
5 turn jumping on and off
These movements are intense, and the number of groups is arranged according to their own abilities. Moreover, the daily exercise time does not need to be too long, and 20 minutes is enough to achieve a good fat burning effect.
emphasize
Have a good diet plan and exercise plan, but have no good execution. Therefore, in order to lose weight successfully, we must persist unconditionally.
I am Keep Running Men, and I will continue to share more knowledge about running and fitness!
With the development of today's society, people's living conditions are getting better and better, and the economy is getting richer and richer. The living standard and quality of life have also been continuously improved.
However, how to have a healthy body and a well-proportioned figure is what everyone is striving for. Then losing weight is a pain in the hearts of many bloated and overweight people.
So how to lose weight successfully? Different people have different views on this issue. Now I'd like to share with you my experience of losing 4-5 kg a month and 20 kg continuously, and not rebounding for one year.
First, clear your basal metabolism.
Basal metabolism is of great guiding significance for weight loss, muscle gain, even simple and healthy exercise and keeping in shape. Basal metabolism refers to maintaining the most basic needs of the human body, generally refers to the energy consumed within 24 hours a day, including 8 hours of sleep, 16 hours of waking, when awake, no exercise, no eating, nothing to do. Generally speaking, the basal metabolism of girls is about 1200 calories, and that of boys is about 1600 calories. If the total daily intake cannot exceed the basal metabolism, the weight will definitely not increase. With the amount of body consumption every day, the amount of weight loss is determined.
Second, the three meals are reasonably matched, and the diet is scientific, so that the nutrition is comprehensive and rich, and there is no hunger.
Understand the calories of various foods and the influence of different processing methods on calorific value. Avoid polysaccharide, oil and high salt during weight loss. Avoid eating foods fried with heavy oil, fried, pickled and stewed with various heavy seasonings. Instead, you can cook food by boiling and steaming, which can not only retain the original nutrients of the ingredients to the greatest extent, but also help the body to absorb them.
Get rid of the bad habit of overeating and reduce the number of eating out. Quit all snacks and sugary carbonated drinks and choose fruits with low sugar content.
Screening and eating high-quality protein and high-quality protein is a kind of repair for the body after exercise. Similarly, protein can provide enough satiety, avoid muscle loss, maintain or enhance the body's basal metabolism, and it can also help reduce abdominal fat. Such as fish, seafood, milk, eggs and chicken breast, all belong to the category of high-quality protein.
Replace the single staple food of polished rice and white flour with rich miscellaneous grains. Steamed potatoes, sweet potatoes, purple potatoes, pumpkins, yams and corn can be used as staple foods for breakfast or lunch. Adding all kinds of miscellaneous grains and beans to cook miscellaneous grains rice, porridge and whole wheat bread is also a good choice for staple food.
In addition, learn to choose high-quality fat wisely. Saturated fatty acids can increase visceral fat more than unsaturated fatty acids. Is one of the culprits of visceral obesity. Therefore, it is a wise choice to replace saturated fatty acids with unsaturated fatty acids, that is, to replace animal ingredients such as lard and butter with nuts and seeds. Besides, there is no shortage of delicious food. Eating 20 to 30 grams of nuts every day can perfectly supplement the body with high-quality fat. In addition, nuts are rich in protein, minerals and vitamins, which is also good for improving human immunity.
Reasonable collocation of fresh vegetables will make weight loss get twice the result with half the effort. Broccoli, lettuce, cucumber, tomato, carrot, wax gourd, cauliflower, etc. Are essential vegetables in the diet. Especially worth mentioning is broccoli, which is called the flower of losing weight because of its high protein content.
During weight loss, you should keep half a catty of fruit, eight or two to one catty of vegetables, two or three portions of protein and one portion of nuts every day. Protein's lack of weight loss often leads to muscle loss and decreased metabolism, thus laying the groundwork and hidden dangers for the rebound.
Make sure to drink eight glasses of water or 1500 ml or more every day, which is beneficial to the metabolic circulation in the body and effectively excrete toxins. Don't eat anything three hours before going to bed every night, and put an end to any kind of midnight snack and extra meals.
Third, cultivate regular sleep habits, avoid staying up late, and give all the internal organs a chance to rest and recharge their batteries. Ensure that you fall asleep no later than 10: 30 at night and have eight hours of quality sleep.
Fourth, strengthen physical exercise, improve cardiopulmonary function and metabolism. Helps consume the accumulated fat in the body.
Choose sports and exercise methods suitable for your own conditions and age characteristics.
Low-intensity aerobic brisk walking or alternating walking for 45-60 minutes every day. It is an exercise method suitable for all ages.
Moderate and high-intensity aerobic exercise is a favorite exercise for dieters with certain tolerance, such as running, cycling and swimming. It is suggested that the heart rate during exercise should reach the heart rate of reducing fat, because the heart rate of exercise will affect the effect of losing weight, so the rhythm of heart rate should be protected to some extent, that is, the effect of losing weight can be further promoted through this aspect. Subjectively, whether you can continue to exercise can be judged by whether you are tired or not. Mild shortness of breath and reddish face should be normal. The calculation method of fat-reducing heart rate, the maximum heart rate =220- age, should be more appropriate.
For people who need to keep fit besides losing weight, you can add some resistance exercises, such as dumbbells and other strength training. If you want something better, you can consult a professional fitness instructor.
5. According to my personal test, the effective diet of losing 4 to 5 pounds per month is as follows:
Breakfast:
Choose one of milk, soybean milk and yogurt instead.
Boiled eggs, tea eggs, steamed eggs instead of one.
You can choose one of miscellaneous bean porridge, corn, sweet potato, purple potato and oat instead.
Choose one of cucumber, tomato, green vegetable and edamame instead.
From 10 to10 in the morning, you can choose to eat a fruit.
Lunch:
Choose a staple food from miscellaneous grains, rice, egg noodles and potato cakes instead.
Beef, chicken breast, mutton, fish and shrimp have all been replaced with white meat.
A vegetable
Dinner:
Boiled egg protein 1 2, one soybean milk, one vegetable.
Eat a packet of nuts (25g) every day between meals.
After summarizing the factors that affect weight loss in all aspects, we should also remind everyone that keeping your mouth shut and holding your legs is always the king of weight loss, and establishing perseverance is the key to weight loss. Fishing for three days and drying the net for two days are also stumbling blocks on the road to losing weight.
I believe that as long as we persist in implementing it in a reasonable and effective way, losing weight is just around the corner. It is not a dream to keep losing weight and have a perfect body.
I lost 30 pounds after working in the canteen of the construction site for four months.
Isn't that what running, skipping and yoga all say? Shut up and pick up your legs. As long as you stick to it, you will lose weight.
If you want to lose weight, you must persevere, make up your mind, make up your mind to eat less, drink more, sweat more and exercise more. There's nothing you can't lose weight.
Eat less and exercise more.
It depends on your constitution. Adjust diet and exercise moderately. I personally lost 20 Jin from March to June. So it's easier.
Yoga running to lose weight!
No dinner, nothing after 6 pm. Eating less salt and sugar at ordinary times is as simple as that. Perseverance is the key.