The standard of beautiful figure
Judging from the body mass index, the most standard body mass index is between 20 and 22, and the body mass index is an index used by doctors to judge the body obesity standard. Body mass index (BMI) = weight (kg)/ square of height (m2) Normal weight: 18.2-22.9 Overweight: 23-24.9 Primary obesity: 25-29.9 Secondary obesity: > 30 Diet:
Things that dieters must pay attention to
1) Arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast not only helps to easily eliminate body fat, but also is very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.
2) Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.
3) Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
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The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
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Experience of losing weight by exercise
The first move, exercise is expensive to lose weight. If there is no persistent mentality and spirit; The second measure is a glass of water before and after exercise. Drink a cup of boiled water before exercise in the morning or evening (scientific analysis shows that exercise at night is more scientific and effective); Third, exercise should be regular. The law mentioned here does not refer to the time of movement, but to the events of movement. This should be planned according to its own conditions and conditions, and constantly summarized and improved. As mentioned above, the best exercise to lose weight is aerobic exercise, but how to do aerobic exercise to achieve the best effect? It is to ensure that the exercise heart rate reaches the target heart rate when doing aerobic exercise. And the exercise time should be kept above 20 minutes. The proportion of fat energy supply is too small within 20 minutes, and after 20 minutes, the proportion of fat energy supply begins to increase, occupying the main energy supply position. Although aerobic exercise is the best exercise to lose weight, you can't just do aerobic exercise in the process of losing weight. It should be carried out with proper strength training. Because purposeful and targeted strength training can not only achieve the effect of sustained consumption, but also effectively improve basal metabolism. If the basal metabolism is improved by exercise and the total consumption of behavior before exercise is greater than the usual dietary intake. Then, although the exercise stops, the weight and fat content will still drop until they are equal. If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point. How much energy can you consume by doing exercise? If we only calculate the formula, we can only get an approximate value. I suggest that athletes wear a heart rate meter during exercise, which can not only monitor their training intensity from time to time, but also know how much energy they consume.
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In addition, the most important thing is to face the reality bravely. . Go to the mm bravely.
Believe you, you can do it. . . O(∩_∩)o Haha