Fat-reducing period

Fat loss period is the most obvious period of meat loss. In the meantime, you should change your eating habits, exercise habits and living habits.

Changes in eating habits

Reduce the intake of high-calorie food, try to eat less carbohydrates, eat more protein, quit snacks, eat three meals before 18 every day, and don't eat midnight snack.

Change exercise habits

You can do more aerobic exercise in the early stage of losing weight. Jogging, brisk walking, swimming and cycling are all good choices.

Change living habits

Get rid of the habit of staying up late, go to bed early and get up early, drink more water during the day and speed up metabolism.

Platform period

Usually, losing weight for about a month will enter a platform period and will not lose weight for a period of time. At this time, you can't give up in a hurry. You need to adjust your diet structure and exercise intensity.

Diet adjustment

Eat more foods rich in vitamins and dietary fiber, and adjust the ratio of carbohydrate, fat and protein.

Motion adjustment

You can appropriately increase the amount of exercise (prolong the intensity of exercise time) or adjust the mode of exercise (running instead of swimming, fast walking instead of cycling, etc.). ) to increase energy consumption.

Forming period

During the shaping period, the weight has been reduced to the ideal range, which can strengthen strength training, change the diet structure and make the muscles firmer.

Strength training

In the shaping period, we should change the exercise mode from aerobic exercise to anaerobic exercise, reduce running time and practice more weight-bearing training.

dietary structure

During the shaping period, the proportion of protein people should be increased, and the intake of carbohydrates should be reduced, so as to make the muscles firmer and the body smoother.

Consolidation period

Fat cells have memories. In order to avoid weight loss rebound, it is necessary to maintain good eating habits and exercise habits for a long time in order to maintain a good figure.

Adhere to a healthy diet

Eat less foods high in oil, salt and sugar, try to eat less snacks and eat more fresh fruits and vegetables.

Exercise regularly

You can reduce the frequency of exercise appropriately, but you should exercise regularly to keep the heat consumption.