1. Control calorie and carbohydrate intake. People with muscular obesity consume a lot of calories, but they still need to be properly controlled, especially to eat less high-carbohydrate foods such as white bread, rice and noodles to avoid excess calories.
2. Increase protein intake. Protein can not only meet the nutritional needs of muscles, but also improve satiety and calorie consumption. High-protein foods such as chicken breast, fish and beans can be appropriately increased.
3. Increase aerobic exercise. Aerobic exercise, such as running, swimming and cycling, can promote the body's calorie consumption and is an important means to lose weight. People with muscular obesity can take aerobic exercise as the central content of losing weight.
4. Proper weight training. Weight-bearing training can accelerate the increase of basal metabolic rate and help burn fat to some extent. However, excessive use of weight should be avoided to avoid aggravating muscle development. Weight training should be an auxiliary means, mainly aerobic exercise.
5. Increase fiber element and water intake. The intake of fiber elements and water can increase satiety, thus inhibiting appetite, which is beneficial to calorie control. Especially before each meal, 1-2 cups of warm water is good for losing weight.
6. Ensure sleep and control stress. Sleep and mental state will also have an impact on human metabolism. People with muscular obesity need to ensure 7-8 hours of sleep, learn to relax themselves and reduce stress in order to maintain a good mental state.
To sum up, people with muscular obesity should fully control their diet, strengthen their exercise and take into account their daily routine. This requires controlling calories without damaging muscles. It is a difficult weight loss project, which needs long-term persistence to achieve the ideal effect. But in the long run, this is a relatively healthy way of nutrition and exercise, which is worthy of reference for friends with muscular obesity.