First, understand your physical foundation.

Body mass index (BMI) = weight/height squared (meters).

For example, Xiaohong is 160cm tall and weighs 75kg.

Body mass index =75÷ 1.6? =29.3 (belonging to large radix).

Second, improve eating habits.

Breakfast: "four-piece set"

1 box of 250ml pure milk+1 corn+1 egg +250g cherry tomatoes.

Lunch: "2 1 1" diet

1 bowl of miscellaneous grains rice/Opel/half corn/1 palm chicken breast+1 fist dish.

Dinner: "eat half"

Half fist rice/half root sweet potato/whole wheat bread +2 fist dishes+1 palm meat.

Third, the food recommendation during the fat reduction period

O protein: Shrimp/fish/chicken breast/beef/eggs.

O carbohydrates: red beast/corn/whole wheat bread/miscellaneous grains rice.

O Fruit: apple/pitaya/blueberry/grapefruit (can be eaten as a meal).

O beverage: whole milk/sugar-free soybean milk.

O Fat: avocado/nuts/peanut butter/olive oil.

Fourth, do more aerobic fat reduction.

A large base usually has a high body fat rate. Usually, you need to do more aerobic exercise, but the degree should not be too large. Don't do jumping exercise to prevent knee injury. You can do more aerobic exercises such as burning fat, swimming and walking.

30~40 minutes of aerobic training every week, such as HIT fat burning exercise, brisk walking, swimming, cycling, etc. At this stage, you can eat more protein and drink more water, control the intake of carbohydrates, and do stretching and massage after exercise to prevent soreness caused by lactic acid accumulation.

Exercise 3~4 times a week, rest once every two days, increase the amount of exercise at intervals, prevent sports anxiety during the platform period, and try to keep the frequency of intermittent exercise. Aerobic during fat reduction >: anaerobic; Anaerobic in plastic stage >: aerobic.

How to lose weight faster with a large base?

Five, summarize the main points of big salt base fertilizer.

O eat more coarse grains in your diet and change your previous habit of high-carbon water intake.

O Exercise mode: warm-up +30 minutes of exercise and fat burning +20 minutes of anaerobic+stretching.

O Exercise can increase the proportion of aerobic exercise, but you should pay attention to your physical condition and do what you can.

O The duration of each exercise should not exceed 1 hour, just 3-5 times a week, giving the body a certain rest time.

O Be sure to stretch after exercise, so that the muscles can be stretched and the calves can be prevented from getting thicker.