dietary respect

The total calorie of diet control is 1000~ 1500 calories/day. If the amount of exercise is large, the calories can be increased, but not too low, so as not to reduce metabolism.

Eating more high-quality protein and increasing the amount of high-quality protein such as eggs, lean meat, chicken, fish and shrimp, seafood and lean beef are very important for improving satiety and reducing body fat.

Eat carbohydrates in moderation.

Don't eat carbohydrates completely, or you will lose muscle and increase body fat rate. Women are prone to endocrine disorders, so some coarse grains can be used instead of flour and rice.

Eat vegetables, such as dark green leafy vegetables, melons, mushrooms and tomatoes. To supplement fiber, reduce sugar and reduce abdominal fat. If possible, it is recommended to arrange vegetables for breakfast.

sports

Large base (body mass index > over 24)

At the beginning, aerobic exercise was the main exercise, such as brisk walking, jogging, swimming, 1 circular machine, aerobic exercise, body brushing and so on. Gradually increase anaerobic shaping in the middle and late stages, improve metabolism, increase fat burning efficiency, and prevent skin and meat from sagging.

Skipping rope, running, cycling, boxing, aerobics, swimming.

Small base (body mass index)

Body mass index 2 1~24: anaerobic+aerobic training together

Warm up first, then do anaerobic, then do aerobic and stretching, or change aerobic into HI IT exercise, and keep more muscles while brushing fat without damaging metabolism.

& lt body mass index is less than 2 1: anaerobic.

Practice more abdominal, vest, hip and leg muscles, increase muscle output rate, reduce girth, reduce body fat, make body lines more compact and beautiful, do not have too much oxygen, and avoid muscle loss.

Local shaping of squat dumbbells/instruments