Your body mass index (BMI) is 25.7, and you are overweight (BMI: a common tool for evaluating the ratio of weight to height, suitable for people aged 18 to 65). Children, developing teenagers, pregnant women, wet nurses, the elderly and strong athletes are excluded. )
Please pay attention to the following evaluation: 1. Your body mass index: 24 to 28. Your healthy weight is between 50 and 65 kilograms. Your age and height are equivalent to the standard weight of 52kg. 4. Your basal metabolic rate is 1444 calories.
Body mass index
Correspondence classification
light weight
Healthy weight 18.5-24
Overweight 24-28 years old
Obesity > 28
"Remember, losing weight will not happen overnight. You should be prepared. If you don't have the determination to persevere, you can't lose weight! "
There are only two healthiest ways to lose weight on earth: exercise and balanced nutrition.
①: Insist on aerobic exercise every day!
In order to burn fat during human exercise, three necessary conditions need to be met:
1, exercise should reach the exercise heart rate of medium and low intensity;
2. This low-intensity exercise with heart rate should last for more than 20 minutes;
This kind of exercise must be a big muscle group exercise, such as jogging, swimming and aerobics.
Below or above this range, it is not considered as low-intensity exercise heart rate, nor does it burn fat ~
Losing weight is not achieved overnight. I used to run for 30-40 minutes. To be honest, I was in pain. I persisted for half a year and finally gave up because of "pain+busy time+fear in my heart+physical factors". In my opinion, any kind of exercise, including your shower, will consume calories. So there is no fixed, single weight loss exercise recommended to you. After all, I don't live with you and I don't know all your laws.
Then, let's make a suitable exercise amount and plan for you: keep yourself in exercise and walk to the bathroom. For the sake of health, this sacrifice is ok, hehe. Take a shower standing as much as possible, walk to the station as quickly as possible on the way to and from work until you are panting, and so on. When you decide to lose weight again, everything seems less difficult.
Finally, I recommend a kind of exercise that I have tried personally, that is, walking, not running. Running, as I said just now, pain is hard to persist. It's different when you leave. Step 40cm and walk for 40 -60 minutes until you can breathe slightly and talk. At first, don't be too violent You walk for 20-25 minutes every day, three days a week, at night (exercise at night is good for your health and respiratory tract), and then you need to gain weight. You can walk for 30-40 minutes every day for four days. Don't be too dogmatic, the landlord will take care of himself. After a month, I believe that your muscle content will not be less than the original, but only more than the original. I can't guarantee how many pounds you will lose, but I think what Zhao Benshan said is very reasonable: you will be numb when you stamp your foot. If others are useful, you are useful.
In fact, it's up to you to lose weight or not.
So another idea is: don't turn to all diet pills.
Diet pills lose weight quickly, but it is not fat that loses weight, but "water+body muscle content+a lot of vitamins and minerals missing in the body" and so on. Do you think it is harmful? So you will feel thirsty, you will feel weak, you will feel listless, dizzy, and even your heart will beat faster and flustered. Do you think it is dangerous?
The amount and size of fat in human body are determined by some factors at birth, and there are also acquired factors. Diet pills and various weight-loss instruments can't really remove fat from the body. At present, only liposuction can really reduce your fat, which is called body shape change. Then we exercise, we go on a diet, and we lose all kinds of weight to reduce the size of our single fat cell. If you want to lose weight, you have to say that when you defecate, all you pull out is oil, pure P. If you can pull out oil, you can pull out fat. So how to do liposuction? Why do you rebound after taking so many diet pills?
②: Balanced nutrition
Next, talk about diet, which is also a dogmatic method. I won't tell you what to eat, nor will I advise you not to eat. If you want to ask how to balance nutrition, I can introduce you to a nutritionist. She is Q 674233953! I remember an old Chinese doctor said to me, "There is no dogmatic method, only proper method." Then you will ask, how do I eat? Do you still need a definition? Of course there are requirements!
Four kinds of food, you'd better say goodbye forever ~:
1. Frying, leading to chronic diseases, obesity and cancer. Do you still want to eat? )
For sweets, you can eat chocolate, or as the old Chinese doctor said, chocolate is good for your health, just like nuts, it can delay aging, beautify, and so on. But be temperate.
3. Cookies, it seems that young people can't resist the temptation of cookies, which are convenient, fast and delicious. Vegetable oil can taste animal fat, so vegetable oil+additives (extremely harmful) = the taste of animal fat. What do you think is lighter or heavier?
4. Too salty, spicy, spicy incense pots and food stalls that young people like. In short, too greasy and salty food has a lot of water in the body, and edema is also a kind of fat.
I'll give you a set of recipes for reference only:
Breakfast: a cup of skim milk or a cup of sugar-free soybean milk, an egg and whole wheat bread will be enough. Of course, you want to eat a bowl of wonton with two slices of ham today, and no one says no. Make your own arrangements. It's best to have money. Eating to the full is the key. )
Lunch: Two or two pieces of rice are essential. Rice is a necessity for human metabolism, and it is also a necessary food for skin, blood circulation and metabolism. ) White meat, chicken, fish, duck and goose, you can eat whatever you like. Eating two pieces of braised pork is not a big crime, just remember that enough is enough.
Dinner: You can eat fruit or cold salad (don't mix sesame sauce). But I want to remind you that it is not good to eat fruit at night. Don't eat fruit at 5 o'clock at the latest. If you are determined to lose weight, then I suggest you eat one or two fruits, mainly pitaya and apples (a 45-49 calorie). Forget it, your stomach can't take it.
Avoid: In the process of losing weight, the human body loses a lot of vitamin B, so it is best to supplement it in food.
Don't eat vitamins A and C together, and don't eat vitamin C and calcium together.
Losing weight doesn't happen overnight. Don't give yourself too much pressure. It is healthier to lose 6-8 kg a month.
Diet pills can't lose weight. There are no diet pills without side effects. It's all p, remember P~
Say goodbye to the four categories of food, and you will lose more than half.
The above is my personal opinion, for reference only, I hope I can help you!
I wish you success in losing weight as soon as possible!