How to judge whether it is a big base? The calculated body mass index: weight (kg)÷ height (m)÷ height (m) is above 24, which basically belongs to a large base. Body mass index < 18.5, ultra-small base, no need to lose weight. 18.5≤ body mass index & lt24, small base with 5-20kg space. 24≤ Body Mass Index & lt28, large base (overweight), with 20+ kg space. Body mass index ≥28, large base (obesity), with 40+ kg space.
The first stage: Accustomed adaptation period. Quit 80% snacks and sugary drinks, gradually correct living habits and eat regularly. Don't go on a diet at the beginning of losing weight, or you will easily encounter a platform period and your mentality will collapse. In the first week of reducing fat, we should gradually correct bad eating habits, quit most unhealthy snacks, try not to eat midnight snacks and drink sugary drinks. All three meals are carried out on time. Generally speaking, you are full after eating for 8-9 minutes. You really crave high-calorie food every day. It is recommended to eat more than 90% meat in your diet! Drink more than 2000ml of water every day, keep enough sleep and let your body adapt slowly. It is best to walk more than 6000 steps after meals every day. If the adjustment is good, you can lose 8- 10 kg at this stage. If the first level is broken, you have to restart it!
The second stage: accelerate the fat burning period. Reference 2 1 1 diet+light aerobic exercise. The staple food, protein and vegetables for each meal are eaten at the ratio of 1: 1:2, such as 1 boxing rice+1 boxing chicken +2 boxing dishes, and the rice meat can be adjusted according to one's satiety. Don't do sports that hurt your knees first, but like brisk walking, walking, swimming and elliptical machine, 4~5 times a week, half an hour at a time! At present, the smoothing energy can be between 15 and 30 kg.
The third stage: platform burnout period. Adjust the diet plan to break the break-even period+increase the strength to train the weight and encounter a bottleneck. The weight has not changed for a week or two or even longer, and I gradually feel anxious and tired of reducing fat, and I have no previous state of fighting chicken blood. You can try your own fat-reducing cycle plan to eat an indulgent meal. In the short term, you can try to reduce carbohydrates in your daily diet and increase the proportion of protein. Exercise can also be frequently changed into strength training to activate the body's metabolism and break the platform period. After the breakthrough, it can reduce 8- 10 kg.
The fourth stage: the final sprint period. Try the 8-hour eating method to further modify the diet plan. If you still want the last 5~ 10 kg or even the ideal weight, you can use the 8-hour eating method: eat all the food in the whole day within 8 hours, for example, from 18 in the morning to 6 pm, and the rest 16 hours are on an empty stomach, so you can drink water and eat nothing else. Of course, you must make sure that you are not unwell. Diet plan is also adjusted according to the actual situation!
The fifth stage: fat reduction and consolidation period. In the end, you will develop a thin physique. Fat loss with a big base is like a marathon. After losing weight, don't overeat. This is because if you reach the ideal weight, you need to do a good job of diet consolidation for 3-6 months until you don't rebound later. Self-management of weight is free and ideal! Congratulations, the thin physique has been developed successfully!
Warm up before exercise, massage and stretch after exercise to relax muscles and relieve lactic acid accumulation. It is recommended to practice two breaks or one break.
Summary of weight loss points with large base: 1. Gradually eat more coarse grains in the diet and change the habit of high-carbon water intake before. 2. Don't eat too fast, remember to chew slowly, usually 7-8 minutes full. 3. Don't diet+exercise at first, you can get used to it more, and then start to make it more difficult! Exercise mode reference: warm-up +30 minutes aerobic exercise+stretching, fat burning +20 minutes anaerobic+stretching. 4. Exercise can enhance aerobic exercise, but pay attention to your physical condition and do what you can ~ stop when you are tired. 5. The duration of each exercise should not exceed 1 hour, just 3-5 times a week. Give the body some rest time and stretching after exercise, so that the muscles can be stretched and the calves can be effectively prevented from getting thicker. 6. Have confidence in yourself! I believe that I can eat fat and have the same ability to eat thin!
With regard to diet (by stages), give up 80% snacks and sugary drinks, gradually correct living habits, and regularly eat "habit adaptation period", refer to "fat burning acceleration period" of 21/diet plus mild aerobic exercise. Adjust the diet plan, break the break-even period and increase the "platform burnout period" of strength training. Try the 8-hour eating method to further modify the "final sprint period" of the diet plan. Finally, develop a lean body "fat reduction and consolidation period".
About exercise: the body fat rate is usually high and the base is large. Usually you need to do more aerobic exercise, but the intensity should not be too great. Don't jump rope in case of knee injury. You can do more aerobic exercises such as burning fat, swimming and walking. During exercise, you can choose to practice once and twice, and gradually increase the amount of exercise after the interval to prevent exercise anxiety during the platform period and try to keep the frequency of intermittent exercise. It's faster to drop the scale at first, but don't reward yourself with a big meal or even a day just because you are happy to drop the scale! ! Be sure to control the fat loss period and maintain the exercise and diet pattern during the weight loss period, so that you will lose weight faster and better! Calm down and have a good meal! Life-style fat reduction, let's start.