How to lose weight with a small base? A small base refers to people who are almost overweight 10 kg and have a body mass index 18.4~24. The algorithm of the figure base of men and women is as follows: Male: height (CM)- 105= weight (KG). Female: Height (CM)- 1 10= weight (KG). For example, a person with a height of 160 and a current weight of 50kg to -5kg can be called a small base.
Characteristics of small base: slow weight loss, low sensory metabolism and particularly hard weight loss.
Small base weight loss exercise recommendation: 1, keep a normal diet and exercise more. It is recommended to eat 8 minutes full or normal full every meal, not to diet or overeat, and to exercise more after meals to burn calories. 2. Aerobic burning of fat is the main method, supplemented by anaerobic shaping. You can allocate your exercise time according to the ratio of 1:4:2: 1, that is, 10 minute warm-up -40 minutes aerobic -20 minutes anaerobic-10 minute stretching; You can also warm up with 10min, then hit for 20-40 min (hit is a combination of aerobic and anaerobic), and finally stretch. Keep exercising 3-5 times a week.
Precautions for losing weight with a small base: 1. What should I do if I am hungry after dinner? Protein is the main energy supplement. A handful of nuts, a glass of milk or an egg are all good choices. 2. Eat less salt. Eating too much salt is easy to edema, and it is difficult to change weight and latitude. Try to control the salt intake within 6g. 3, oil can not be eaten less, eating less oil can easily lead to constipation, which is not conducive to weight loss; Of course, you can't eat too much, and the edible oil should be controlled within 20G every day. 4. Don't use fruits, especially watermelons, for modern meals, especially in hot summer. Fruit with high sugar content is easy to cause visceral fat accumulation. It is recommended to control it within 200g per day. 5. Drink plenty of water. Drinking more water can speed up metabolism, and at least 2000MI of water should be guaranteed every day.