Weight loss vs fat loss: weight loss, 96 kg, high body fat rate, (1) muscle and water loss, (2) fat loss, (3) little body change, (4) more fat and soft meat, and (5) weight loss. Fat loss: 96 kg, low body fat rate, (1) pure fat loss, (2) muscles keep body symmetry, (3) height is obviously reduced, (4) line shape, and (5) body decline is relatively slow.
Weight loss ≠ Fat loss: What is weight loss? Losing weight will include reducing fat, muscle and water, not just reducing fat, but generally not changing much. Weight loss can be achieved in any form, such as sweating, defecation, urination, fat burning and so on.
What is fat reduction? Reducing fat means reducing fat, but not necessarily reducing muscle. It may even increase muscle while reducing fat. Reducing fat has higher requirements for the body, and it is necessary to increase muscle mass, prevent the loss of muscle and water, and consume fat to a greater extent. Lose weight or lose fat? If the base is large, you can choose to lose weight first. When you are too heavy, you need to lose some fat and muscle, otherwise your body will be very uncoordinated. You can lose weight first and then lose fat.
If it is a small base, giving priority to reducing fat. For people who are not heavy in weight, but have a high body fat rate, it is necessary to reduce fat, try to reduce muscle as little as possible, and even add some muscle, that is, reduce fat and increase muscle.
How to judge whether it is a large radix or a small radix? Calculate body mass index: body mass index = weight (kg), height 2 (m), body mass index >; 28 is a big base, and body mass index ≤24 is a small base. How to lose weight with a big base? You can adopt a diet of 2 1 1, two fists of vegetables, one fist of meat and a circle of staple food, improve your eating habits, quit the diet with high oil, high sugar and high fat, ensure enough water, and drink 2500 ml of water every day for 8 hours. To ensure the regularity of sleep, it is recommended to sleep before 0: 30 every day 165438+ 7-8 hours of sleep, supplemented by appropriate exercise.
Large base exercise should not be strenuous, so you can choose aerobic exercise such as jogging, swimming and cycling. 2-3 times a week, 20-30 minutes each time. How to lose weight with a small base? On the basis of the diet of 2 1 1, combined with the diet of 16+8, three meals a day should be controlled within 8 hours to ensure the diversity of diet, not too single diet, balanced nutrition and sufficient water. Drink 2500 ml of water every day for 8 hours.
It is recommended to eat high-protein and low-carbon water, especially in the platform period, and try a high-protein and low-carbon water diet.
Keep the habit of exercise, make a muscle exercise plan, mainly anaerobic exercise, supplemented by aerobic exercise, and remember to do stretching exercise before and after exercise.