Unscrupulous eating and drinking made his weight reach 97 kilograms in a short time, and his body fat content also rose to 37%. "After gaining weight, I can't move quickly and it's difficult to breathe. The way of walking, sitting and standing up has changed. "
Then, the question is, how to gain weight effectively?
........... omits 10,000 words+sad history here, so most people should not use it easily.
How to lose weight scientifically? The male god tells you, diet+fitness, 50 kg for 5 months!
Give a "chestnut" and listen to Shuai Shu's story about how to lose 25 pounds.
Practice three points and eat seven points to control calories.
Fitness and weight loss are not enough, but also with diet. Amirkhan invited a nutritionist, customized a low-calorie diet plan for him, and ate very healthily.
He himself usually pays great attention to the calories of food and will measure the calories of food. Then you will pay attention to eating some carbohydrates and good fat.
Amirkhan's experience is: if you want to keep fit, you must consume as many calories as yourself; If you want to gain muscle, you should consume more calories than usual; If you want to lose weight, eat fewer calories than you burn. In short, know how many calories to eat ~
As long as you persist, you can turn your fat body into a beautiful muscle like amirkhan ~
"If you want to lose weight, your calorie intake should be lower. I used to eat about 2,500 calories a day, but I ate more. " In Aamir Hussain Khan's view, diet is the first factor to lose weight. "You can exercise whatever you want, but if you eat wrong, you won't get the results you want." Aamir Hussain Khan thinks that the novel method of losing weight is not as effective as calculating calorie intake. He also has his own set of healthy and stable weight loss rules: control diet 50% of the time, exercise 25% of the time, and rest the rest 25%.
The question is, how to control diet? This requires scientific calculation of calorie intake!
Step 1: Calculate the standard weight
Standard weight formula: height (cm)- 105= standard weight (kg)
10% of ideal body weight is normal body weight; More than 20% is considered obese, and less than 20% is emaciated.
Step 2: Calculate the daily total calories.
According to your body shape and labor intensity, find out the calories per kilogram of your body weight and multiply it by your standard weight (or ideal weight) to get the total calories you need every day.
Step 3: Here comes the point! Change the total calories into specific foods.
Usually we define the amount of food containing 90 kilocalories as exchange, and we can simply and reasonably distribute food by converting the total calories into food exchange!
Average raw material weight per serving (gram)
So how to calculate calorie intake? Height 165cm, weight 68 kg, overweight, moderate physical activity, need to choose 22-23kcal per kilogram of body weight every day. According to the Knowledge of Medical Nutrition Treatment Experts of Overweight/Obesity in China (2016th Edition), the scientific ways to lose weight are limited energy balanced diet, high protein diet and light diet.
The daily total calorie requirement is (165-105) kg * 22-23kcal/kg ≈1350kcal.
Convert the total calories into food exchange1350/90 ≈15;
Converted into food, it is probably: staple food 5.5, vegetables 1, lean meat 1, bean products 1, eggs 1, milk 1.5, fruits 1, and oil 2.
Saladbox sandbox can easily solve this problem for you! Professional nutritionists carefully select ingredients for you, carefully calculate calories, and create salads that meet the fitness package to help you lose weight as soon as possible! (*^__^*) ……
Besides paying attention to diet, don't forget to cooperate with exercise!