First, understand the four indicators to measure obesity.

Second, measure your own body data.

Third, determine your own weight loss goals.

Fourth, use the smart principle to decompose the goal and work out the first month's weight loss plan.

1. Body mass index (BMI)

2. Body fat rate

3. waist-hip ratio

4. Weight

Then the standard of obesity is gradually relaxed with age. Then the body mass index is only one of the indicators, and it is only an interval. Then even if you are within the standard range, this range is still very large. Some people with severe abdominal obesity obviously need to lose weight, so you can't just look at this indicator.

Body fat percentage is a true measure of the amount of fat in your body. Let me show you a photo. You can look at yourself directly. What's your body fat percentage? Boys and girls are different. In order to keep the menstrual period stable, we don't recommend that the body fat rate is too low. If it is lower than 17%, the menstrual period will be unstable. Don't reduce the body fat too low for excessive pursuit of vest line.

Then let's take a look at the body fat rate standards for boys and girls of all ages. You all compare your own situation with your own goals.

The figure below shows the body fat rate of girls, so there are excellent, good, medium and poor respectively. Generally speaking, you all need to lose weight. Don't wait until it's bad to lose weight. If you find yourself at an average level, and your age is different from his, your value is actually different. I would advise you to start losing weight quickly, which will be easier than waiting until you have accumulated a lot of fat.

Maybe your body mass index is within the standard range, but your body composition structure is not perfect, that is, the ratio of muscle to fat is not perfect, which is well reflected in this table. So we say that we need several indicators to comprehensively measure whether a person needs to lose weight. When the average girl's body fat rate reaches below 20%, the vest line can appear.

The same is true for boys, who are above average and need to lose weight. The body fat rate of boys is generally lower than that of girls, because the muscle content is inherently high.

Waist-hip ratio, as its name implies, is the ratio calculated by dividing waist circumference by hip circumference.

Women's waistlines above 80cm and men's waistlines above 85cm are all obese.

If the waist-hip ratio of girls is greater than 0.85 and that of boys is greater than 0.9, it is also obesity.

The ideal waist-hip ratio, that is, the ratio of waist-hip ratio of the most attractive women, is 0.7.

You can look at this table and try to list the physical conditions corresponding to the waist-hip ratio of men and women. You can see which range you are in, so you can also set yourself a goal, how much is effective.

Ok, let's look at this picture again. Many times we will talk about whether the figure is pear-shaped or apple-shaped. So how do they define it? In fact, it is based on this waist-hip ratio. Generally speaking, men are apple-shaped obese, that is, the waist-hip ratio is greater than 1, while women have both. Less than 0.84 is pear-shaped, and more than 0.84 is apple-shaped.

That apple type is also called abdominal obesity, centripetal obesity or visceral obesity. This kind of human fat is mainly deposited in the subcutaneous and abdominal cavity of the abdomen, and its visceral fat content is relatively high. Once people with slender limbs start to lose weight in our way, it is the structural adjustment of balanced diet, and the effect is quick.

At the beginning of training, you didn't do much abdominal training, because you might not be able to do it, and your stomach was very big. Give priority to cardiopulmonary training such as jogging and brisk walking.

Pear-shaped people are very stubborn in hoarding lower body fat, most of which is determined by genes. Even if you lose weight, your whole body is thin, so your hip circumference is definitely smaller than when you are fat, but your upper body is bigger than your lower body.

Therefore, the change of pear shape will be slow and need some special training and adjustment, so this is the content of the possible shaping part.

Finally, let's talk about the weight we are familiar with, so here are two rough calculation methods. One is the standard weight and the other is the perfect weight, which depends on your requirements for your body.

Now you can calculate your standard weight and perfect weight according to the formula written above.

It is normal for weight to fluctuate within this range. Everyone should update their cognition. Weight is not a constant, it must be a range.

Weighing in the morning is completely different from weighing before going to bed at night, not to mention weighing after eating, or weighing after having loose bowels, or weighing after eating salty food. The fluctuation of weight between two and four pounds is negligible, which is normal. But it also varies from person to person. Some people may have a stable weight and a small range of movements.

The third method is to find out the standard weight of different ages and heights, divided into men and women, which varies with age and height. Well, at this time, you can basically determine your weight loss goal.

So after learning here, everyone should understand that our weight loss goal is not a single weight, it includes weight, circumference, body fat rate and body mass index, which are all indicators that we should pursue comprehensive measurement.

What is the main weight loss, that is, the current weight MINUS your standard weight equals your weight loss goal, which is a long-term goal.

Then you can also set yourself a target waist-hip ratio and a target body fat rate.

I suggest you leave all these data before you officially start your weight loss plan, and then test it once a month. In addition to these basic data, you must take three photos and keep them for yourself.

Look at this form. This is the record I asked you to make before you started, including the date. Then measure your height, weight, waist circumference and hip circumference and calculate the waist-hip ratio. Then your physical fitness rate can be called the best. Then take three photos to save. Remember to show your stomach, arms and legs, and you'd better take three photos in those sports bra shorts.

Then next, I will teach you to break down this weight loss goal and make a plan for you. Then when disassembling the weight loss goal, there are actually three different methods for three different groups of people.

Because just like investment, there are also steady investors, radical investors, and some investors choose some combination products in between. Then, as an investment manager, I must first communicate with you what type you belong to, and you must be responsible for your own decisions and choices.

Then in the matter of losing weight, we have healthy slow weight loss, scientific moderate weight loss and rapid weight loss.

Among the three methods of disassembling goals, healthy and slow weight loss is the one I recommend most, because it is the healthiest and has the least damage to metabolism. Although it is the slowest, it is the least rebound method. The fat you lose is really the fat you lose, and then when you gradually adapt to this eating habit, it can be said that it is a lifelong benefit and never rebounds.

But modern people are impatient and want to lose weight quickly. My task is to tell you their respective advantages and disadvantages. Just like investing is risky, you should be cautious in stock trading. Finally, let yourself choose.

How to lose weight quickly? You can lose ten pounds in a month at the earliest, but you will definitely sacrifice your metabolism, so you will stick to it for a short time, such as only one month. Then after returning to a normal diet, I can tell you responsibly that it will definitely rebound. But how much rebound depends on your personal diet and later exercise.

So moderate weight loss is a speed between the two, which partially damages metabolism, but it is not as serious as fast, and it is also a relatively healthy rebound, usually around one or two kilograms, so I think this amount is acceptable to everyone.

Okay, so what's next? Let's take a look at how healthy weight loss is planned in stages.

Take cod for example. When I was 160kg, I found and calculated that the standard weight was 1 10kg, so I took 1 10kg as my target weight, so I needed to lose 50 kg.

In the first stage, the original weight was reduced by 5%- 10% 6-8kg. If the goal is to reduce 16 kg in the first stage, then according to this standard of the World Health Organization, the time must be set at two months. As you remember, I just said that the monthly weight should not exceed 8 kg, so the target weight at this stage is 16 kg.

Moreover, I said in the pilot class that every stage of the cod fat-reducing model needs rest, so we tentatively set the rest period as two weeks, and the total time adds up to 2.5 months.

How do we calculate the intake in the first stage? Applying the coefficient of 72kg * 25 (if you keep your weight and multiply it by 30, you can calculate the number of calories you should eat if you want to gain muscle), then we can calculate 1800 calories per day.

Because you are still very fat at this time, the greatest significance of healthy weight loss is to reduce this intake, first slowly and then quickly, so it is not easy to enter the bottleneck period, and will continue to reduce, and the speed is slow first and then fast, and the latter is getting faster and faster, and the former may be slower.

Then let's calculate the difference between this intake and the cod consumed in a normal day at that time, that is, the difference in calories we use to lose weight.

That's because the formula we talked about last time calculated that my basal metabolism was 1568.75, multiplied by 1.2 (light physical exertion coefficient), and my primary active metabolism was 1882.5 calories per day. My daily consumption is so much, so what is the difference between active metabolism and intake? In fact, it is 100 calories.

So in the second stage, suppose we have reduced to 140 kg at this time, because it is easier to calculate, then what about the same stage? Well, we are also 140 kg multiplied by its 5%- 10%, and one month is 7- 14 kg, not exceeding 8 kg, so this stage also needs two months.

Then the intake in the second stage should be calculated at 63*25, which is 1.575 calories per day. When the body weight is 1.40kg, the daily active metabolism of cod will consume about 1.767.78 calories. Then let's look at our required intake, which is about 200. The calorie difference equivalent to what we used in the second stage is the calorie difference of 200 calories to lose weight.

The same is true of the three stages. The third stage is 126kg, assuming that we lose this weight, then we can calculate 5%- 10% and the weight is between 6.3- 12.6, so we still need two months and rest for two weeks, so we take an integer of 65438 as the target weight.

What is the calorie intake at this stage, 1425 calories, the basic metabolism at this stage, and the normal active metabolism? That's 1687 calories, right? The calorie difference in the third stage is 250 calories, so this calorie is gradually reduced, and the body has a gradual adaptation process.

So as long as you have a calorie difference, your weight must be reduced and sustainable. Well, we will mention the other two methods later. Let's compare it again, and you will find that the previous method is healthy and sustainable, but it is really slow.

Then in the fourth stage, when you reduce it to 1 14 Jin, you may only have four Jin left from your final goal, so we need a month, right? Well, then the same goal at this stage, the target weight at this stage is 55 kg, and you need to consume 1375 calories. Then compare it again, at that time,

So the best time to lose 50 pounds is actually eight months. You can calculate that the total time of eight months has been reduced to 50 Jin. It took me three months. Of course, I chose the method of losing weight quickly, which is actually unhealthy. You got it?

Let's take a look at medium-speed weight loss. The method of medium-speed weight loss is relatively simple.

We directly subtract 500 calories from the current active metabolism, and finally get the amount you should consume that day. For example, when you weigh 80 kg, it is 160 kg, which is probably 1900. If you check 500, it is 1400 calories. Then our goal of losing weight in the first stage is 70kg, and then the daily intake is140kg. Of course, it will take two months after a long time. Then according to this 10 kg weight loss goal, it will definitely take two months. The heat difference we use is 500 calories.

Then the second stage is the same. After your weight drops to a certain value, we will recalculate, calculate your active metabolism with your current weight, subtract 500 calories, and then plan a stage. Then you will still use the difference of 500 cards during this time. How much should you eat every day? If we take this weight of cod as an example, we can calculate that it is 1200 calories.

Then in the third stage, it is the same: 1 100 calories, right, and then one month, but this algorithm should be clear to everyone. This is a relatively simple algorithm. We all take 10 kg as a stage, and then your intake is equal to the current active metabolism MINUS 500 calories. So, you can calculate your metabolism according to this method.

Then the last one is to lose weight quickly, so you don't need to count it, because it is very simple and rude, that is, everyone eats according to this calorie. Of course, according to your own weight base in gender, it belongs to large, medium and small, so you can choose it yourself.

For example, if a girl is heavy, you choose to consume 1200 calories, and if a girl is light, you choose 1000 calories.

Boys with small weight choose to consume 1500 calories, so boys with large weight will consume 1800 calories.

However, because of the large calorie difference at the beginning, this method will be very obvious at the beginning, and the weight loss effect will definitely be fast, but it will become slower and slower at the end, because at the end, the intake can't drop any more, which becomes the infinite loop we talked about last time.