How to define large cardinality;
Large base: BIM≥28；; ;
Medium foundation: 24 ≤ BIM
Small radix: 18.5 ≤ BIM
Ultra-small radix: BIM
Body mass index ≥ 28: Body mass index = weight (kg)÷ height (m)2 There is more waist/leg fat, which is also considered as a large base.
Big base weight loss: not difficult! Don't go far!
Adjust your diet in the first week:
2 1 1 diet:
Breakfast: 1 boxing protein+1 boxing staple food;
Lunch &; Dinner: 2 fist vegetables+1 fist protein+1 fist staple food.
Eat three meals regularly, chew slowly, give up snacks and drinks, go to bed early and get up early, be in a good mood, drink plenty of water every day, do not exercise for a while, and be prepared to be thin!
Reduce food intake in the second week:
Brunch is normal, and dinner is finished before 6 o'clock. As in the first week, there is still no need for exercise. This week, the weight will plummet and start to consume fat!
Start aerobic exercise in the third week:
Diet is the same as in the second week, add aerobic exercise, and add protein after exercise. Congratulations, you have entered the state of burning fat!
Increase anaerobic in the fourth week:
Keep eating habits (the stomach has shrunk), keep aerobic exercise, increase anaerobic exercise, start shaping, and boys add strength training.
Fat is greatly reduced, and we will continue to develop lean physique!
The key to eating seven points and practicing three points is to change eating habits.
It is the key to recommend a correct diet for a large base diet!
1 boxing staple food: sweet potato: corn, oats, buckwheat, whole wheat and brown rice.
1 Boxing protein: fish, lean beef, shrimp, chicken breast, skinless drumsticks, lean pork and tofu.
Boxing vegetables: green leafy vegetables, mushrooms.
Nutritional meals: pumpkin seeds, almonds, liquid calcium, strawberries, tomatoes, blueberries, seaweed slices, beef jerky, and 0-calorie drinks.
The key to slow carbon+high protein+low fat is to change eating habits.
Recommended for large-scale base sports:
Because of overweight, high-intensity exercise is easy to increase the pressure on the knee joint and cause injury. Therefore, when exercising on a large base, we should do what we can. Suitable for swimming, cycling and other sports with less pressure on the knee joint.
Fast walking: burning 300-400 calories/hour, lasting 45 minutes/time, and forecasting speed of 3-5 times/week.
Swimming: Burn 600 calories/hour, 45 minutes/time, 3-5 times a week.
Cycling: Burn 300-400 calories per hour for 45 minutes, and do it 3-5 times a week.
Exercise on the mat: once a day, 45 minutes/time, burning 300 calories per hour.
Exercise rhythm: move-stop-move-stop, accelerate the adaptability of the body, exercise 10 minutes, rest for 5 minutes (cycle). Fast-slow-fast-slow, speed up heat consumption, walk fast for 5 minutes, walk slowly for 5 minutes (cycle).
Big base weight loss misunderstanding:
Skip breakfast: Breakfast can awaken various functions of the body. Skipping breakfast for a long time will aggravate obesity.
As long as it is high in protein: during weight loss, you should ensure uniform nutrition. Eating only high protein will lead to insufficient intake of other nutrients.
Vegetables and fruits should be eaten freely: vegetables should pay attention to cooking trans, and fruits should have low sugar content.
Do not eat staple food: staple food is very important, and it is easy to rebound if you don't eat staple food!
Fat-free: A lot of fat is good for losing weight. For example, nuts have a strong satiety.
You can lose weight by sweating: excessive sweating during exercise will lead to serious water shortage, which is not only not conducive to weight loss, but also easy to cause physical collapse.