For slimming, the application methods of large base and small base are different.
People with a small base have less weight change. People should pay more attention to local shaping, do more strength training, and never go on a diet. Dieting will accelerate muscle loss, reduce metabolism, rebound quickly, affect one's mood, which is not conducive to physical and mental health. Pay attention to control the intake of salt and sugar, adjust the diet structure, and ensure the intake of protein, meat (lean meat, fish and chicken breast), egg white and chicken breast.
It is easy to lose weight on a large scale, and the key point is to lose fat. (1) At the initial stage: First, change your living habits, go to bed early and get enough sleep, abandon high-calorie snacks, high-fat, high-sugar, high-salt and high-oil meals, eat three meals a day on time, have a full breakfast, with sugar-free soy milk or milk, an egg protein, two or three cherry tomatoes or a cucumber, and a piece of whole wheat bread (if full). Try not to eat refined grain flour and rice. The choice of staple food is the same as above. One punch for coarse grains, one slap for meat, two punches for vegetables, a few mouthfuls of water before meals, then vegetables, meat and coarse grains. If you are not full, don't add coarse grains. Have dinner before 6 o'clock, and eat five minutes full. The proportion of meat, vegetables and staple food is the same as breakfast. Secondly, exercise three times a week, each time 1 hour, aerobic exercise for 40 minutes (to avoid jumping and hurting knees), strength training 15 minutes, and stretching for 5 minutes. (2) After subtracting10-20kg, it entered the platform period. Because of weight loss, metabolic calories will also decrease, so it is necessary to adjust food intake in time. Eat one or two tomatoes or cucumbers before 6 o'clock for breakfast, lunch and dinner. The proportion of exercise time is changed to aerobic exercise for 30 minutes, muscle training for 25 minutes and stretching for 5 minutes.
Don't weigh yourself every day in the process of losing weight, which will easily affect your self-confidence. Just weigh yourself once a week. I believe that my sweat will not be in vain, and I will definitely gain something and stay happy.