If you want to lose weight, you must have a certain understanding of energy. People's daily surplus energy = energy absorbed by diet-basic metabolism-energy consumed by exercise. If this value is negative, congratulations, you will get thinner slowly. If it's positive, it's a pity. The remaining energy will be stored in the form of fat, so you will get fatter and fatter. The amount of basal metabolism is mainly related to muscle content, which is also because some people who eat too much are not easy to gain weight because their basal metabolism is very large.

Carbohydrate is the first energy source of human body, and the second fat is the second energy source, that is, reserve energy. Usually, people's physical activities are mainly provided by carbohydrates. Only when the energy provided by carbohydrates is insufficient, the body will call the energy of fat to supply our activities. This is why some people say that I exercise so little every day and still have so much meat on me. First of all, because you are fat, your basal metabolism is lower than normal people. Second, your exercise time is too short, you consume the energy provided by carbohydrates, and you don't use the energy of fat at all. This is also the reason why your weight loss has no effect.

From the above formula, we know that if we want to lose weight, we have to make the remaining energy negative, so what should we do?

Improve basal metabolism. There is no chance at this stage.

Control your diet. First of all, our diet should be as light as possible. If we eat more vegetables, we should eat less meat. If you have to eat, please choose fish and poultry, and the poultry should be peeled. Eat a small amount of meat. It's best not to drink all drinks except boiled water. Instead of snacks, you can eat some low-calorie fruits such as pears. Little tomatoes or something. Watermelon and other fruits with high sugar content should also be eaten less. The staple food is porridge or rice, and it is best not to eat pasta.

Exercise. How does exercise consume fat instead of carbohydrates? Three conditions for human body to burn fat.

One. It is suggested that the heart rate should be 0/20 to 0/60 beats per minute/kloc, which is why walking, table tennis and other sports can't achieve the effect of losing weight and the heart rate is not satisfied.

Two. This low-intensity exercise with a heart rate should last for more than 30 minutes. So if you run less than 10 minutes every day, don't complain to others that you are trying to lose weight but it doesn't work.

Three. This kind of exercise must be a large muscle group exercise, such as jogging, swimming, aerobics and so on.

Below or above this range, it does not belong to low-intensity exercise heart rate, and it is not fat that burns.

I have told you everything just now, and the next step is up to you. In addition, if you want to have abdominal muscles, you must first lose fat, and then do a lot of exercises to exercise abdominal muscles, such as sit-ups. Because sit-ups can only exercise the strength of abdominal muscles, but can't help you lose fat. Even if you do hundreds of sit-ups every day, your abdominal muscles are still under your fat and others can't see them. So if you want to have a good figure, the first step is to lose fat, and the rest is another story.

I hope you can lose weight successfully. You can do it by hand. Hope to adopt.