Test body mass index, basal metabolic rate and low-intensity exercise heart rate during fat burning exercise to manage my weight. Calculate my basal metabolic rate, learn from netizens to estimate dietary calories, and carefully record dietary calories, so as to record the calories of a cup of black coffee without sugar or milk. Of course, many sisters who have no basic knowledge can learn what the basal metabolic rate is! I also insist on my own exercise very well, basically doing aerobic exercise for more than 45 minutes three times a week on average, plus 2-3 strength exercises for about 50 minutes. At this stage, the heart rate meter I bought has played a great role, which can help me control my heart rate well. Seeing the burning calories and fat is also the motivation that motivates me to keep exercising. At the same time, I know that the movement line is basically the so-called muscle gain. It is difficult for girls to grow muscles, but doing more strength exercises can make lines beautiful. My slimming experience may be relatively simple. Let me list three meals a day and exercise patterns during my slimming period for your reference! Breakfast: oatmeal+boiled eggs, miscellaneous grains porridge+boiled eggs, red bean and barley soup+steamed bread lunch:

A big bowl of rice+meat+vegetables greasy dishes such as braised pork, I will wrap it on rice before eating, and the rice stained with oil will not eat dinner: lunch is almost light, mostly leafy vegetables, and pumpkins or potatoes are the main snacks. As an afternoon snack, I plan to eat sports: I climb mountains with my friends for an hour every weekend, stretch my legs and take a nap for at least half an hour every day, and only sit on a stool against the wall when the environment permits. Pay attention to the center of gravity of your feet when standing. The whole weight loss plan is divided into three stages: the first stage: one month, the second stage: three months, the third stage: one month, the first stage. Exercise method: jog three times at first, run three times carefully without stopping, jog three times and walk the last lap. It is impossible to run ten times at first, but you can focus on yourself and gradually increase your diet strategy: start controlling your diet and don't touch sweets. If so, drink 500 cc of warm water every morning to help the circulation in the body all day. I'm full. Take a break. Breakfast recipes:

Steamed bread+onion egg+sugar-free soybean milk+tomato sesame seed cake+onion egg+sugar-free soybean milk+tomato vegetable bean curd soup+sugar-free soybean milk+steamed bread+tomato are waiting for breakfast every day, because they can watch TV when they are full. The second and third stage exercise methods: run on the treadmill in the sports center for half an hour every day, then walk slowly for five minutes, then be careful not to stop running for 20 minutes, then walk slowly for five minutes, and get down immediately after 30 minutes, and don't run any more. Diet strategy: diet control, don't eat after two o'clock in the afternoon, and eat soda cake, apples and vegetable soup when you are too hungry. Breakfast recipe: 500cc warm water+sugar-free yogurt+boiled tuna+steamed bread sugar-free yogurt+banana lunch recipe: boiled vegetable tofu soup+boiled tuna+a pack of soda cakes. During weight loss, according to your physical condition, avoid touching sweets, drink more water, exercise more and massage more, but don't exceed 1000 calories a day.