Full coverage of diet and exercise The base mentioned here is the body mass index (BMI).

Body mass index = weight (kg) ÷ square of height (m)

If the body mass index value is higher than 29, it can be considered as a large base. In the early stage, it is important to adjust the diet, don't blindly diet and eat grass, first ensure the nutritional status [praise R] and make a rule of eating only three meals.

Diet strategy

Adequate nutrition is the basis for maintaining health and daily physical operation. Regular healthy diet and good rest in the early stage of large base usually have good weight loss effect.

Breakfast: 1 fist staple food+1 fist protein+some vegetables.

Lunch: 1 fist staple food+1 fist protein +2 fist vegetables.

Dinner: 1 fist staple food+1 fist protein +2 fist vegetables.

Sports strategy

After eating habits and losing weight, you can start with low-intensity exercise, such as? Aerobic activities such as brisk walking, swimming and cycling have relatively little pressure on the knee joint.

The important thing is! Choose the exercise you like and can stick to, don't force yourself, prevent injuries, improve your physical fitness and form exercise habits.

After you have a certain physical fitness and exercise habits, you can choose other aerobic ways, such as climbing mountains, skipping rope and climbing stairs.

Recommended exercise heart rate interval: (220- age) x0.6? ~ (220 years old) x0.8

You can also do some strength training properly to increase muscle content and improve basal metabolism, so that the efficiency of fat reduction will be higher.

Strength training mainly focuses on large muscle group training:

For example, first practice chest, back, abdomen, legs and other parts.