First, because of the large weight base, aerobic exercise such as running and skipping will put pressure on the knee joint, and knee joint injury will occur over time. So aerobic exercise can be changed to swimming, or aerobic training can be done with the elliptical machine in the gym.
Second, people with a large weight base. Generally, the heart and lung function is not very strong. Fitness and fat reduction must follow the principle of step by step, and gradually increase the training volume. The intensity of training is also slowly increasing.
Third, do as much strength training as possible. Because strength training can not only maintain muscles, prevent muscle loss too fast, but also reduce basal metabolism. And strength training has a continuous fat burning effect. Generally, a strength training can consume up to three days of energy. This also reduces the challenge of aerobic exercise to knee joint and cardiopulmonary function.
Fourth, we must pay attention to diet control. It is necessary to know that reducing fat must be an energy deficit, and the energy intake is less than the energy consumed. However, diet control is not dieting. You can reduce your daily intake of carbohydrates and fats, appropriately increase your intake of protein (to prevent muscle breakdown) and reduce your daily intake of energy by 300 ~ 500 calories.
Finally, fat reduction, especially for people with large body weight base, must be adhered to on the premise of scientific fat reduction. Obesity is not eaten for a day or two, so we must stick to it.
People who are overweight mainly reduce fat by changing their diet.
People who are overweight are related to long-term bad eating habits. For example, the calories you consume every day greatly exceed the calories you consume. I like foods high in oil, fat and sugar. Therefore, if you want to lose fat, you must adjust it from the source.
1. Change the calories in the diet:
Make a long-term plan to adjust calorie intake. Not less than your basal metabolic heat, and keep a heat gap of not less than 500 calories from your own consumption.
People with large weight have higher basal metabolic value, so don't choose dieting as a weight loss plan when you start to lose weight. That will only reduce the basal metabolic value, reduce the body fat content and make the fat accumulate more. It is also easier to rebound.
2. Change the diet structure:
Obesity is often caused by unbalanced nutrition. There is insufficient cellulose and vitamins in the body, and too much fat and sugar are accumulated. In terms of diet, we should give priority to foods with low fat, high fiber, high protein and low sugar. Avoid excessive seasonings and complicated cooking methods. Eat more coarse grains and vegetables and drink more water. Eat less refined carbohydrates, high-fat meat, high-sugar fruits and drinks.
Exercise is very helpful to lose weight. Aerobic exercise can consume calories, increase calorie gap and improve weight loss efficiency. Three to five times a week, each time not less than 40 minutes. Avoid high-intensity and high-consumption exercise from the beginning. Avoid running, skipping and other sports that are easy to damage joints and lumbar vertebrae. You can walk fast, swim and walk in the water to increase the consumption of calories.
4. Add some strength training. Strength training contributes to muscle formation, body fat reduction, and better maintains the effect of fat reduction and weight loss. Muscle can increase calorie consumption. For every kilogram of muscle added, you can consume 70 kilocalories a day. At the same time, eat more high-quality protein food, such as egg white, chicken breast, beef, fish, shrimp and so on.
5. perseverance. Instead of fishing for three days and drying the net for two days, you should have long-term preparation. Developing good eating habits and exercise habits is more conducive to maintaining fat-reducing effect for a long time.
People with heavy weight should reduce fat and lose weight! The general method, the effect is not easy to be obvious, and it is difficult to do!
The main reason, except that the base is too large! Life and eating habits can't be changed overnight! I want to interfere with the metabolism, consumption and balance of energy in the body through normal means! It is not easy! If the method is improper, it will also cause physical rebound and discomfort!
Because of this, many people will feel hopeless and don't want to persist!
But if not, there is no way out! Of course not!
Many times, in addition to the disorder of the body's own metabolism, it will also cause diseases! Without the stimulation of external drugs, it is difficult for the average person's weight to change greatly in the short term!
Rome was not built in a day! You can't accumulate fat all over your body in a day or two!
We just need to find the reason! Enter a correct and healthy cycle! Our weight and measurements will naturally get back on track!
Heavy people are fat, and it is more inconvenient to move than ordinary people! Therefore, naturally, I am even more reluctant to exercise! Plus your own consumption, you need to consume more calories to maintain it! Eat more than normal people! This can easily lead to the body entering a vicious circle!
First of all, we must rule out physical diseases. If the body is already unwell, it is recommended to go to the hospital for a comprehensive examination! Also seek peace of mind!
Secondly, spleen and dehumidification! Gradually improve your physique!
Overweight people! Why is it so difficult to reduce it! Mainly lost at two points!
The first is to be eager for success, and the second is unwilling to persist!
So, if you are determined to start this road! You must go all out and don't stop until you reach your goal! If you have any taste! In return, it is often a retaliatory rebound of the body! Your confidence will be more vulnerable to blows and injuries!
Third, change your diet!
The reason why many people are too obese is that they don't like sports and have a bad lifestyle. The main reason is that they eat too much high-calorie food in their diet! Cause long-term accumulation of energy in the body!
So you have to change your diet and habits!
If you usually like to eat supper, you should start to make adjustments! Try to choose other low-calorie foods instead! If it can be eliminated, that's best!
If your daily diet is sweet and spicy, you are keen on high-sugar drinks!
So from now on, say goodbye to these "partners" for the time being! At least subtract one and then subtract!
Now that you have made up your mind, you must try to restrain yourself! Especially the first issue! If you can't even shut up! No matter how good the method is, it can't help you!
The role of keeping your mouth shut, in addition to forcing internal friction, is more important to cooperate with the above spleen and dehumidification! Including the meridian stimulation we usually see! There is such an indirect impact! So, this is also interlocking! Complement each other!
In the process of changing diet, we should step by step, from reducing high calorie and high sugar to low oil and sugar, and then slowly transition to eating less and eating more meals. When you get used to it, try three meals without eating!
Note that the fast food here is by no means a deliberate choice not to eat!
Fats, try not to try to break food suddenly! Because it is easy to cause big changes in blood sugar! Nature's strong desire for high-calorie food!
The so-called fast food here refers to the later adaptation stage! Occasionally try to eat some fruit or vegetarian food and a small amount of whole wheat porridge to replace the rest your body needs! Mainly to further stimulate the body's metabolic capacity and respond in an emergency!
Finally, the gradual movement!
When our daily diet and habits are adjusted to this stage, we will increase our exercise to achieve the purpose of consuming our excess energy!
But because the body is too fat, it also leads to the overload of lower limbs and joints! Therefore, early exercise is recommended to start with aerobic, from slow to fast! Don't be blind, lest you get hurt!
Actually, there are many ways to lose weight! Whether it's health or fitness! Adhere to a simple and correct lifestyle and health concept, and persevere! We can all get what we want and achieve the goal of weight control!
In our life, we often see a lot of advertisements to lose weight quickly, which will lead to many people flocking! Although there are many good ways But most of the time! It's just a temporary solution, not a permanent cure!
Therefore, people with heavy weight should try not to try, and make a great change in a short time! Really want to have it! Various organs of the body will also cause more hidden dangers and discomfort because of sudden changes in the internal environment! This will bring more serious adverse consequences and retaliatory rebound!
Scientific slimming has never been linked to weight and body fat! Weight and body fat are just one of the reference standards to measure health!
The real slimming process cannot be expressed in a few words! Not only perseverance and action are needed, but also scientific methods and correct guidance are needed! Because of system reasons, it is not convenient to report here! In the relevant chapters, I will also share them in detail! Welcome your attention and attention!
Thank you for reading!
Pay attention to Gong Xinji! Learn more about public nutrition in life!
I'm afraid it is difficult to eat less and exercise more. If necessary, you can take a special fat-reducing fitness course. Only by persisting for a few months will there be significant results.
Eat less and exercise more!