2065438+began to lose weight in April 2008, from 85kg to 60kg now. I still have personal experience in answering this question.
First of all, how can we lose weight? Losing weight will inevitably lead to an energy gap in the body, that is, the calorie intake is lower than the calorie intake.
The calorie intake is the calorie of the food eaten, which can be roughly divided into two categories, resting calorie and exercise calorie. The former refers to the amount of heat consumed by the human body when it is still for one day, and everyone is different. Some people are born to eat fat, but their resting calories are relatively high!
The calorie intake is divided into three categories, namely carbohydrate, fat and protein. People who lose weight suggest a low-carbon water diet.
Let me talk about my weight loss method, which can be selectively referenced.
First, give up all snacks, especially all of them. If you have no perseverance, please give up directly.
Get up early for about 20 minutes of moderate and high-intensity interval training, which can appropriately supplement some energy. I ate a banana.
Breakfast can add an egg to the menu instead of other foods, which can improve the rest energy of the day and increase energy consumption.
You can eat an apple two hours after a meal, if you have exercise in the morning.
For lunch, eat less rice and more vegetables. Avoid high-fat foods such as pork. You can choose high-quality protein such as beef, fish and chicken, and try to choose dishes with low oil and salt.
For dinner, you can choose foods with low glycemic index such as corn and vegetables for dinner. It is recommended not to eat meat at night in the early stage of weight loss. When it is effective, it can be increased appropriately, mainly seafood with low fat content.
Two hours after dinner, I will do moderate and high intensity interval training for about 20 minutes.
Go to bed as early as possible. Sleep is the strongest way to burn fat.
For exercise, I use keep in the mobile app, calorie intake of food, and refer to mint in the app.
Information about chubby fish in July