How can I reduce it from 180 kg to 135 kg? Relatively speaking, the weight loss rate of large basis weight is faster than that of small basis weight. It takes about half a year to reduce body fat by adjusting diet structure and weight suitable for large base weight. Achieve a healthy weight and a healthy body.
1, a small amount of meals, to ensure a balanced diet every day.
Regular diet contributes to stable metabolism and adequate nutrition. Let the body have enough nutrition to burn and metabolize fat. A small amount of meals can not only reduce intake, but also increase satiety and help to lose weight.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk and other foods.
3, chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can not only reduce the burden on the gastrointestinal tract, but also develop good living habits, which is helpful for weight loss and health.
4. Reduce the intake of refined rice flour and increase the intake of coarse grains.
After eating refined rice flour, it is easy to accelerate the rise of blood sugar, stimulate insulin secretion and lead to fat accumulation. After eating coarse grains, it can delay the rise of blood sugar, increase satiety and promote fat burning and metabolism. Because coarse grains are rich in B vitamins and cellulose. Eating every day is good for keeping healthy. Such as sweet potato, coix seed, oats, buckwheat and other foods.
5. Add low-calorie food when you are hungry.
Many friends hold back when they are hungry during weight loss. Actually, this is not right. Holding back when you are hungry will make you eat more when you eat. It is easy to lead to excessive intake. When you are hungry, it is suggested to choose low-calorie food to satisfy your hunger, such as a fruit or a handful of nuts or a 9~ 10 cherry tomato or a yogurt.
6. Choose a sport suitable for a large base.
Exercise assistance during weight loss is to exercise muscles and burn fat. However, large-scale sports should avoid running, because running will increase the burden on the knee joint and easily damage the knee joint. Suggest choosing, walking, cycling, swimming and other sports. These exercises are carried out alternately, playing an auxiliary role in burning fat.
In addition, combined with anaerobic exercise to enhance muscle shaping, to avoid skin sagging after weight loss. Anaerobic exercise is recommended, such as push-ups, squats, squatting against the wall, etc. Exercise for 40~60 minutes each time, and keep the frequency of exercise 3~4 times a week. ?