Here are the small base fat loss strategies

What is a small base: If your weight is 100-120 pounds (girls) and your BMI is between 18.4-24, basically It is a small base.

Characteristics of small base weight loss: weight loss is relatively slow, metabolism is relatively low, and weight loss is particularly difficult.

Eat this way for a small base

Being fat does not depend on what you eat, but on your diet structure. It is not recommended to count calories every day. Calculating calories every day is very troublesome. Eat too much You will blame yourself and put psychological pressure on yourself. It is already difficult to lose weight. Don’t let yourself be in a bad mood. A bad mood will easily lead to bad mood!

Memory the following 3 dietary structures in a small notebook:

< p>Breakfast: "Little Four" eggs + pure milk/sugar-free soy milk/sugar-free yogurt + oatmeal/whole wheat toast/sweet potato/purple potato + 150g of vegetables/100g of fruit.

Lunch: 211 Diet

1 punch of staple food + 1 punch of meat + 2 punch of vegetables. Choose high-quality protein for meat and avoid fatty meat.

Dinner: On the basis of lunch, the carbohydrates are halved and half a punch of staple food + 1 punch of meat + 2 punches of vegetables.

Precautions for fat loss with a small base

1. What to do when you are hungry

The diet of a small base is definitely stricter than that of a large base, but in order to prevent overeating, Give priority to protein, such as an egg or five or six boiled shrimps, which will make you full, increase muscle content and speed up metabolism.

2. Control salt intake

Eating too much salt can lead to edema, difficulty in losing weight, and small changes in dimensions. Salt intake should be controlled within 6g per day.

3. Control the intake of cooking oil

Don’t eat too little oil, otherwise it will affect your aunt and cause constipation, but the amount should not be too much. Use oil for cooking every day. Within 20g.

4. Control the intake of fruits

Fruits must also be strictly controlled! Do not eat them as a meal. It will not make you lose weight at all. It will also accumulate visceral fat and make your lower abdomen protrude. It is recommended to control it every day. Within 200g.

5. Drink more water

Drink at least 2000ml of water every day, which is approximately equivalent to 4 bottles of mineral water. If the body is not hydrated enough, fat cannot be broken down.

The mentality problem of losing fat on a small basis

There is nothing that cannot be eaten, just control the amount. Just for health, it is better to eat less milk tea and fried chicken as much as possible. If you really want to drink milk tea, just eat it. Go and drink. After drinking, eat less at the main meal or increase the intensity of exercise that day. Don’t believe that there is anything you can eat without getting fat. If you eat a lot of things you don’t like, the things you like will only increase. The more greedy you are, the easier it is to overeat.

You must know that if you eat one less bowl of rice every day, it will take 35 days to lose 1 kilogram of fat. There is no quick way to lose weight. Set your mind, follow your own pace, and leave the rest to time.

There is no need to weigh yourself every day, and there is no need to worry about not taking off the scale for a few days. If you don’t take off the scale, your muscles will increase and your lines will become better. Pay less attention to the numbers on the scale and more to the changes in dimensions. .

Don’t fight against desires. If people don’t satisfy their desires, their desires will become bigger and bigger. For example, if you want to eat high-calorie foods in the morning, and then endure it until evening, and finally can't help but eat like crazy to lose weight, don't be too restrictive and feel that you can't eat anything. Quantity is the key.