Male: 168- 100=68 (kg)
Female: 168- 105=63 (kg)
Both you and you want to lose weight with drugs must be considered!
In addition: appropriately increase the amount of exercise and persevere, and it is unhealthy to lose weight simply by eating less! Scientific weight loss method: eat 5-7 small meals every day.
Eat 5-7 small meals a day instead of 3 big meals. As long as the total calorie intake is controlled, this is the best diet to reduce calorie intake. Eating less and eating more meals is a good way to control blood sugar level and reduce hunger, and naturally reduce calorie intake!
Don't miss any meal.
Eating less than one or two meals will not help you lose weight. In fact, skipping meals will reduce your overall metabolism, stimulate your appetite and easily lead to overeating. And if the meal you don't eat is breakfast, it will make you "make up" for yourself by eating snacks or overeating all day!
3. Know your daily calorie requirement.
Most people have no idea about their calorie needs. However, if you don't know the calories you need, how can you plan your own way to lose weight?
4. Know how many calories you consume.
Shut your mouth and make sure you know the calorie content of the food and drink you eat. This is a good way to improve your diet and weight loss plan.
Step 5 get rid of high-calorie drinks
The easiest way to lose weight quickly is to eliminate calories in drinks. Getting rid of high-calorie drinks such as fruit juice and soda is one of the best choices to reduce calorie intake.
Step 6 drink plenty of water
Water is an important substance to accelerate metabolism and fat burning, and it is also an important substance to increase satiety, which is the key to healthy and rapid weight loss. The best way to lose weight is to drink 12- 16 glasses of water every day.
7. Eat fruit to lose weight.
Fruit is not only low in calories, but also contains a lot of cellulose, which is also a good product to lose weight. But because fruit contains a lot of sugar, if you eat too much after a meal, it will also lead to obesity. On the contrary, if you choose to eat fruit before meals, it is a good way to reduce your food intake.
8. Control carbohydrate intake
Carbohydrate is the most important source of sugar, and excessive intake can easily lead to obesity. Therefore, controlling carbohydrate intake is also a good way to reduce calories.
9. protein is very important.
Are you getting enough protein? Stick to the intake of 1- 1.5g per pound of body weight, and then start your weight loss journey! Protein is an important substance to increase satiety and accelerate fat burning, and it is a good product to lose weight.
10, suppress your desire.
Controlling appetite is the key factor to lose weight successfully. Many times, we just want to eat because of negative emotions. Learning to reduce stress can help you avoid overeating!
1 1, active exercise
Exercise is varied, and weight loss exercise is optional. Choose your favorite exercise, preferably aerobic exercise, and then stick to it actively. This is the most effective way to lose weight.
12, often take the stairs.
Taking the stairs instead of taking the elevator is a good way to increase fat burning. In addition, taking more stairs can also create perfect leg lines!
13, focusing on "quality"
Exercise is the most fat-burning way to lose weight, but don't just exercise hard. Skilled exercise can make you thin. For example, exercise while listening to music, intermittent exercise and taking a rest during exercise are all the best ways to increase fat burning.
14, keep the power.
If you want to lose weight, motivation is the most critical ideological force. Put your goals in the most conspicuous position at home, and then let them increase your motivation and make you stick to it harder!
15, get enough sleep
Adequate sleep can help you stabilize your metabolism and suppress your appetite. It is one of the simplest and most effective ways to lose weight. It is reasonable to ensure 7.5 hours of sleep every day.
16 Yoga is a good choice.
Yoga is the best way to increase flexibility and relieve stress, and it is also the best choice to lose weight. Yoga can not only accelerate fat burning, but also be very beneficial to shaping a perfect body shape.
17, eat slowly
Slowing down eating speed is a good choice to reduce food intake. Slow down the speed of eating is to let our brain have more time to receive satiety information and prevent overeating without knowing that we are full.
18, eat more cellulose
Cellulose is a good helper to lose weight. Cellulose is the best choice, which is very low in calories, can also increase satiety and make you eat more without getting fat! In addition, cellulose is also a good product to eliminate constipation, which can help you reduce the fat on your stomach.
Is there any good way to lose weight?
A: First of all, a reasonable diet.
Lose weight: control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Eat fiber to lose weight
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew less.