You can lose weight healthily by adjusting diet structure and exercise assistance. Height 168, weight 138 kg. Your body mass index =24.46, which is overweight. Your healthy weight is about 120 kg, which means you need to lose about 18 kg. By reducing excess fat in the body and increasing the proportion of muscles, we can achieve the effect of healthy weight loss without rebounding. ?

During the period of losing weight, we should keep the consumption greater than the intake, take small meals and multiple meals, eat 7 points full for each meal, chew slowly, reduce the intake of high-calorie, high-fat and high-sugar foods, and increase the intake of low-calorie, high-fiber and high-fat foods. Only through such dietary structure adjustment can we lose weight and body fat healthily. ?

How to reduce health to 120 kg? 1, reducing calorie intake by 500 calories a day.

Reducing 500 calories a day can reduce the calorie intake of 15000 calories a month. By reducing the intake of sugar food, that is, staple food and fruit, the intake of staple food per meal is reduced by one third, and the fruit can be kept at 200 grams per day. Burning one kilogram of fat consumes 7000 calories, and you can reduce about 4 kilograms of pure fat through diet control for one month.

2, breakfast: a bowl of oatmeal+a piece of whole wheat bread+a skim milk.

3. Lunch: a cup of warm water 100ml+80g quinoa rice+10g fried lean meat+10g boiled cabbage before meals.

4. Meals in the afternoon: Add a low-calorie food at 3~4 pm to replenish energy and avoid starvation. For example, a portion of fruit or 3-4 nuts or 8-9 cherry tomatoes or a cucumber.

5. Dinner: a bowl of miscellaneous grains porridge+a boiled egg+fried lettuce100g.

6. Keep drinking water at 1, 500 ~ 1, 700 ml throughout the day. Drinking water can promote metabolism and promote fat burning. It can also replenish the water needed by the human body and maintain the elasticity and moisture of the skin.

The choice of food can be based on local ingredients. Every meal should include staple food, protein, vegetables, fruits and healthy fat, so as to achieve the goal of balanced diet and balanced nutrition.

In addition, daily consumption should be increased through exercise assistance. Assisted by aerobic exercise and anaerobic exercise. Such as jogging, brisk walking, cycling, skipping, hula hoop, belly rolling, squatting up and down, push-ups, sit-ups, etc., can not only increase muscle and burn fat, but also play a role in shaping.