How to calculate basal metabolism?

A person's basal metabolic consumption accounts for 60-75% of the total consumption, that is, the higher the basal metabolism, the easier it is to lose weight.

Male BMR=( 13.7x weight) +(5.0x height) -(68x age) +66.

Female BMR=(9.6x weight) +( 1.8x height) -(4.7x age) +655.

What foods should be eaten less?

1, wine: alcohol has a high calorie.

2, cold food: reduce the body's metabolism. Increase the metabolic burden of the body.

3, fried food: any food after frying, the heat will be surprisingly high.

4, refined starch: refined starch such as rice noodles, its own heat is not low.

5, refined food: destroyed the nutrition of the food itself, and added a lot of oil, salt, sugar, high calorie.

6, high sugar and high salt food: high calories, fat is more likely to accumulate; Although salt has no calories, it can cause edema and obesity.

What food should I (eat more)?

1, water: It is recommended to drink 2000-2500ml of water every day.

2, white meat: representative white meat has chicken breast, fish and shrimp.

3, warm food: increase the metabolic function of the body circulation.

4, high-fiber vegetables: low calories, large volume, promote intestinal peristalsis, accelerate metabolism.

5, fruit: In addition to high-calorie, high-sugar fruits, ordinary fruits are suitable for eating in weight loss.

How to eat the diet in weight loss?

1, chew slowly.

2. Three meals are arranged according to the ratio of 4:4:2 or 3:4:3.

3. Limit the total calories in a day: It is suggested that the daily calorie intake of girls should be between 1200- 1700 calories; The daily calorie intake of boys is between 1500-2000 calories.

How to exercise during weight loss?

1, 3-5 times a week, 30-40 minutes each time.

2, aerobic exercise+anaerobic exercise, fat burning efficiency is higher!

3. There are many kinds of exercises, and the exercise that suits you is the best exercise.