1, there is no reason to be thin.
1. You have a large base.
If you are a big man weighing more than 200 kilograms, losing 5 kilograms is just a drop in the bucket, and the effect will not be obvious. If you lose 50 kilograms from 200 kilograms, you can't see the effect, which is unreasonable.
What you lose is not fat, but water and muscle.
You've lost dozens of pounds, but you can't tell by your appearance. It's probably because your weight loss method is wrong. A person's weight includes muscle, fat, water and so on. You can lose weight in a short time through unscientific methods such as excessive dieting and drinking slimming tea. But the weight lost includes a lot of muscle and water, and the fat lost is only a small part. When you return to a normal diet, your weight will rebound immediately.
3. The thin is not thin.
If the thin part is not thinned, it will be inconspicuous. It's like a table. Even if you clean all the other places and don't clean the dirtiest place, the table still looks dirty. The most prominent part of your obesity is your abdomen. As a result, you will lose weight, lose weight, but you still look fat.
How to lose weight to be slim?
1. Find out what is really thin first.
Weight is a very superficial criterion for judging obesity. Is it really thin? You can look at the body mass index. Body mass index (BMI) is a commonly used international standard to measure obesity and health. As far as China is concerned, the body mass index is normal when it is in the range of 18.5 ~ 23.9, thin when it is lower than 18.5, and overweight when it is equal to or higher than 24 hours. By calculation, we can judge whether we are overweight or obese compared with the body mass index standard in China. Body mass index is calculated as follows:
Body mass index (BMI) = weight (kg) ÷ square of height (m)
For example, a woman with a weight of 1.6m weighs 60kg, so her body mass index is 60 ÷ (1.6x1.6) ≈ 23.44.
Besides body mass index, you can also look at body fat rate. Body fat rate refers to the proportion of body fat weight to the overall weight of the human body, reflecting the amount of body fat content, which is the key to slimming!
Body fat% = 1.2× body mass index +0.23× age -5.4- 10.8× sex (male 1, female = 0).
Generally speaking, it is normal for men to have a body fat rate of around 10% ~ 20%, and it is standard for women to have a body fat rate of around 17% ~ 30%. However, this standard is not fixed and will change with age. For women over 50 years old and men over 55 years old, the standard value of body fat percentage can increase by 2%-3% every 5 years old.
2. Insist on strength training
When you lack strength training and have little muscle mass, even if you lose weight, your body is loose and doesn't look thin. When you do muscle training and reduce your body fat rate, you look thin even if you don't lose weight. Therefore, if you want to be slim, of course, strength training is indispensable.
The content of strength training is very rich, and the relatively simple movements are push-ups, belly rolls, pull-ups, flat support and so on. Strength training can stimulate muscles well. If there is no training foundation, it is recommended not to do a lot of strength training every day, otherwise it will easily lead to muscle strain. Do it for about 20 minutes each time, 2~3 times a week.
3. Keep a healthy diet
Lose weight in a hurry and adopt extreme dieting methods, such as skipping dinner and eating only vegetables or fruits. These methods may be effective at first, but in the long run, it will lead to digestive system disorder and slow metabolism, which will not only lead to weight gain, but also cause some digestive system diseases. You can't lose weight in a hurry. You should keep a regular diet, three meals a day. You can increase the number of meals per day, but reduce the amount of food you eat per meal. Obese people can control their daily calorie intake within 1500 calories.
2. What to eat to lose weight is effective
1, beans
Beans are foods rich in protein and a little fat, and also contain fiber and trace elements. Some meat can be replaced by beans, and after one week, a lot of saturated fat has been eliminated. Beans include red beans, soybeans, mung beans, kidney beans, chickpeas, Lima beans and so on.
2. Green vegetables
Eating vegetables can not only increase satiety and reduce food intake, but also help promote gastrointestinal peristalsis and excrete toxins from the body because vegetables are rich in vitamins and cellulose. It should be noted that it is best to eat boiled vegetables and don't put too much oil when cooking.
3. Dairy products
Dairy products, such as skim or skim milk, yogurt, cheese, etc. , rich in calcium, can help burn excess fat in the body. Drinking dairy products can also increase satiety and avoid eating more food calories.
4, oatmeal
Oatmeal contains soluble fiber, which can not only increase satiety, but also promote gastrointestinal peristalsis and help remove garbage and toxins from the body. Moreover, oatmeal can maintain blood sugar level and stabilize insulin level better than other foods, and ensure that there will be no desire to eat other foods in the next few hours.
5, tomato diet
The tomato diet is to drink a cup of tomato juice of about 300ml before breakfast, lunch and dinner every day, and eat until eight points are full. You can see the weight loss effect after two weeks, and you can lose about 10 kg after two months.
6, pear diet
Drink a glass of salty warm water first in the morning, then eat a pear with skin and a boiled egg. Eat a normal lunch until you are seven points full. Dinner is mainly vegetarian dishes and pears, followed by a bowl of vegetable soup. Pear has diuretic effect, and the effect of eliminating edema is very good. Stick to it for a month and you will see that you have lost 7- 10 kg.
7, bitter gourd diet
Bitter gourd diet is to ensure that you eat three bitter melons every day. Bitter gourd is best washed before eating raw, or squeezed into juice or boiled. Bitter gourd itself has low calories, plus 0.4% bitter gourd can inhibit fat absorption, plus bitter gourd contains high-energy albumin with high biological activity, which only acts on the small intestine, an important part of human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, and the intake of fat and polysaccharide is reduced by 40%-60%.
8. Drink water to lose weight
Drinking a cup of warm water after getting up in the morning can accelerate the peristalsis of the stomach and help to expel garbage and toxins from the body. Drinking a glass of water before eating can relieve hunger, enhance satiety and reduce appetite.
9. Tips
If you want to lose weight by dieting, you cannot do without the help of exercise. You need to do aerobic exercise for about half an hour every day, such as jogging, swimming, brisk walking, skipping rope and yoga, to help burn calories and fat.