Thin and healthy.
In fact, reducing fat does not mean blindly dieting and exercising.
Everyone's physical condition is different ~
The diet and exercise required are naturally different.
1 overweight population 160 kg -200 kg
Sugar control: drinks, snacks and staple foods all contain a lot of sugar. Reducing sugar intake can make the body more relaxed.
Abstinence: abstain from afternoon tea, midnight snack and fruit after dinner! If you really want to reduce, you must be self-disciplined. Don't talk about losing weight, just talk without practice.
To be honest, as long as you can do this, you can lose 8- 10 kg a month even if you don't need to go on a diet ~
2 radix130kg-160kg
2 1 1 diet
Vegetable 250g, meat 120g, staple food 120g.
Drink enough 2500 ml of water for 8 hours every day, and 90% of the girls can lose weight again 15-20 kg.
cookbook
Vegetables: white gourd, lettuce, broccoli, mung bean sprouts, celery, cabbage, loofah, Chinese cabbage and cabbage; Meat: shrimp, beef, breast meat, fish;
Staple food: brown rice, oats, corn, sweet potato, etc.
3 small base 100 kg-130 kg
16+8 diet
People with a small base will have many platforms. It is suggested that sisters can use the diet of 16+8, that is, breakfast, lunch and dinner can be finished within eight hours.
Replace carbohydrates with fat.
If the plateau period begins after 16+8, you can choose to replace carbohydrates with fat to improve metabolism.
Eat only pork belly for lunch in the morning and evening (air fryer does not need oil to cook), and wrap lettuce in vinegar sauce. Generally eat two or three days a week, and the platform period can be successfully broken.
4 standard weight 85 kg-100 kg
5+2 fast food
Eat normally five days a week and eat fast food two days. The daily intake of fast food is controlled at 600 calories.
Forming movement
For example, beautiful ballet, Pamela and Liu Genghong can really rush up ~ you can also adapt from the beginning of running ~