As an important index in physical examination, body mass index is the value obtained by dividing weight by the square of height. Judging from the standard data, the BIM value only needs to reach 24, which means that if you want to be obese, this is probably the number that many friends are most afraid of hearing. So how can we lower the index to reach the standard figure?

Maybe in the eyes of most people, go to the gym, run, etc. Is the best way to lose weight, but Bian Xiao has a different view:

On the one hand, if the body mass index is greater than 24 due to long-term lack of exercise, then fitness is not suitable for these friends, because there is a great possibility of injury. On the other hand, the weight base is much larger than the height base, and running will exert great pressure on the main bones of the body, leading to a large number of fractures. It must be noted that we lose weight on the premise of keeping healthy.

So what should we do? The method is actually very simple. Let's take two steps.

The first step is how to lose weight, instead of strenuous exercise, we can only start from two aspects: adjusting diet and simple and light exercise.

Reduce the body mass index to 22 in the first three months: first, control the daily diet, and don't eat high-calorie foods such as fried food, let alone take-away. In addition, the focus of our daily meal is not what I want to eat, but how much carbohydrate, protein and fat I want to eat, which should not exceed the standard. Usually, the value of twice the body weight kg is the grams of carbohydrate and protein intake, and 15g nuts can be used to supplement the daily fat. In terms of vegetable intake, there are many kinds of vegetables, at least three for each meal. It is best to walk for 45 minutes after dinner.

When our body mass index drops below 22, we can appropriately increase the intensity of exercise. When we are in fitness, we can start with small weight equipment, or try 5 km long-distance running. In addition, we should increase the intake of carbohydrates to triple the value. Because with the increase of exercise, muscle repair needs energy supply, and protein should not change. Adjust the intensity of exercise again, from aerobic exercise to fitness strength training, exercise muscles and reduce fat.

Stick to these two steps. After a period of time, I believe that most of my friends will have a standard figure, and obesity will never find you again.