I have lost fat for three months now, and my body mass index is already very low. In fact, it's really hard to lose ten pounds, but I persisted for three months and it still worked. Now I have lost seven or eight pounds, and there are still about three pounds to achieve my goal! Although only seven or eight pounds, I am still very satisfied, because I mainly rely on eating thin and have no exercise, because I am too lazy and I don't like sports!

You can eat more breakfast, such as eggs, milk, chicken breast, fruit, staple food and so on. You can try to eat more staple food in the morning, because you won't be too greedy to find food at the end of the day.

Eat vegetables at noon, stir-fry and boil, fish can eat a little, fish can eat more.

I won't eat anything else at night. If I am really hungry, I will eat some fruit before five o'clock and try not to eat after five o'clock. If I am hungry, I will drink water and never eat again. Focus, focus, focus ...

Anyway, try to eat delicious food in the morning, my mouth is satisfied and my weight is light. For me, I can still hold on.

I hope I can help you.

It is actually very difficult for a 45-year-old woman to be thin 10 kg. If the weight base is not large, it is relatively easy. If the weight base is small, you need to work harder.

Why is it difficult for middle-aged women to lose weight? The main reason for middle-aged women to lose weight is the low basal metabolic rate. Basal metabolic rate is the minimum energy consumption needed to maintain the normal operation of human body, accounting for about 65% of daily calorie consumption. The higher a person's basal metabolic rate, the greater the calories consumed, the greater the calorie gap that can be generated when losing weight, and the faster the weight loss will be. The basal metabolic rate is the opposite.

Compared with men, women's basal metabolic rate is lower, which decreases with age after 30, which is why women are more likely to gain weight than men.

How to reduce 10 kg 1, control the dietary intake calories, not less than the basal metabolic calories every day, and keep the calorie gap with the consumed calories not less than 300 calories.

2, reduce the intake of staple food, daily staple food intake control in 2-4 grams per kilogram of body weight, try to choose food with low blood sugar production to quench thirst.

3. Eat more foods with low fat and high protein, supplement enough protein, and avoid foods with high fat, high sugar and high calorie.

4, eat more vegetables, supplement dietary fiber vitamins, effectively promote the decomposition of excess fat, especially abdominal fat.

5. Insist on aerobic exercise for at least 40 minutes every day. You can choose the exercise mode that suits you according to your specific situation. Running, brisk walking, aerobics, swimming and skipping are all good choices. Several actions can be performed alternately.

6. Increase strength training 2-3 times a week, with no less than 20 minutes and no more than 40 minutes each time. Strength training helps to improve basal metabolic rate, increase calorie consumption, help to reduce fat continuously, effectively reduce the accumulation of subcutaneous fat, make the body more compact and linear, and minimize the probability of weight loss rebound.

On the premise of reasonable diet control, it takes about 3-4 months to lose weight to 10kg. If you add some exercise on the premise of diet control, 1-2 months can achieve the goal.

45 years old, want to lose weight 10 kg, you can lose weight by adjusting the weight loss method. The metabolism and consumption of girls in this age group are declining. Through adjustment, the body can lose 10 kg in good condition, avoiding the embarrassment of weight loss rebound.

A 45-year-old girl wants to be thin 10 kg. First of all, you should improve your metabolism.

For girls of this age, the metabolism will be slower, so adjust the metabolism first. The faster the metabolism, the faster the fat burns, which is beneficial to weight loss and health.

First, how to improve metabolism? 1, increase muscle.

Muscle gain is the best choice to improve metabolism. After muscle gain, the basal metabolic rate will also increase. The combination of anaerobic exercise and aerobic exercise has a good effect of increasing muscle and reducing fat. You can choose anaerobic exercise, such as belly rolling, squat, push-ups, sit-ups, etc. You can choose aerobic exercise, such as jogging, brisk walking, cycling, skipping rope, hula hoop and other sports.

2. Add protein.

Protein is the raw material for building muscles and burning fat. At the same time, protein can also increase satiety and avoid sagging skin after losing weight. Rich in protein food, such as eggs, bean products, milk, chicken breast, fish and shrimp.

3. Raise your body temperature.

When the body temperature rises by 65438 0 degrees Celsius, the basal metabolic rate will increase by about 7%~8%. For girls with cold hands and feet all the year round, we can stimulate microcirculation and blood circulation by soaking feet, improve heart function, and thus increase basal metabolic rate.

Second, how can a 45-year-old girl be healthy and thin 10 kg? Breakfast: a bowl of oatmeal+a boiled egg+an apple (medium size)

Lunch: a cup of warm water before meals 100 ml+80 g quinoa rice+100 g fried tofu+100 g stir-fried dishes.

Add meals in the afternoon: replenish energy and avoid hunger. Mainly to supplement low-calorie and satiety foods, such as a piece of fruit or a piece of yogurt or a piece of whole wheat bread.

Dinner: a bowl of oatmeal+a steamed egg+boiled vegetables 100g.

The water consumption for the whole day is about 1700 ml. Drinking water can improve metabolism, promote fat burning, help promote intestinal peristalsis and increase excretion.

Exercise for more than 40 minutes every day, combined with aerobic exercise and anaerobic exercise, can not only gain muscle but also burn fat, at the same time improve metabolism and promote fat burning.

In addition, keeping enough sleep every day is more conducive to burning fat and promoting metabolism, because at night, when the human body is deeply asleep, the body will secrete leptin, which can promote metabolism and promote fat burning. Therefore, maintaining adequate sleep during weight loss is beneficial to weight loss and health.

I started exercising at the age of 45, and it has been more than three years now. At first, I ran every day, from the first kilometer to seven or eight kilometers. After three months, I began to lose weight, from the initial 1 16 to 106. After maintaining this weight for more than a year, I entered a bottleneck period. Although I have been running during this period, my body fat rate is still over the standard (prefix 3), and the whole person doesn't look slim. The diet has also been adjusted, with less oil and salt and more vegetables. The staple food is miscellaneous grains. I lost four pounds, and my body fat dropped to two prefixes. At present, my weight is maintained at 104 or 103. The whole person looks much thinner. This year, cycling has been increased, with long-distance cycling at least once a week, ranging from 40 kilometers to more than 60 kilometers. My husband is with me, too

It is really difficult to lose weight when you are old, and it is even harder with the advent of menopause. So I conclude that you should have a good attitude to lose weight, take your time and persevere, and you will gain something. Don't pay too much attention to the weight figures. Health is the most important thing.

At the age of 45, being thin 10 kg is actually relatively simple. Women over the age of 40 are likely to gain weight because they are about to enter menopause or have already entered menopause, so they need to pay attention to maintaining their original weight or losing weight.

Obesity not only affects beauty, but also affects health. Experimental research shows that obesity can lead to hypertension, coronary heart disease, fatty liver, diabetes and other diseases. In this regard, for people over 40 years old, we should pay more attention to the management of their own weight. Controlling obesity is the key factor to reduce the incidence and mortality of chronic diseases!

The World Health Organization has three main suggestions for the treatment of obesity: lifestyle intervention; Drug therapy; Surgery.

Lifestyle intervention is the foundation and the healthiest way to lose weight. But it takes a lot of willpower to lose weight only by lifestyle intervention. Therefore, people who can't achieve the effect by lifestyle intervention alone can be treated with appropriate drugs. For some patients whose body mass index is over 32, and who have already developed complications, it is necessary for doctors to evaluate whether surgery is needed.

1. Lifestyle intervention: Keeping your mouth shut is not about not eating, but eating a balanced diet. Long-term weight management can refer to Mayo Clinic recipes. This diet was created by the team of weight loss experts in Mayo Clinic, and it is mainly used to lose weight by changing unhealthy lifestyles and reshaping healthy lifestyles.

Mainly includes: ① Eat healthy food, you can choose fresh fruits and vegetables with low calorie and high density, and it is best not to eat processed canned fruits and preserves. ② Choose whole grain foods, such as whole grain flour, whole grain bread, oatmeal, brown rice and barley, and eat less flour and rice. ③ Choose low-fat foods, such as skim or low-fat milk, yogurt, fish or lean meat. Main principles: control the calorie intake of food, and the daily calorie intake should not exceed 1200 calories.

Separate your legs: muscle glycogen and liver glycogen are consumed before exercise 15 minutes, fat is slowly consumed after 15-20 minutes, and fat starts to burn after 40 minutes, so the best way to reduce fat is to lengthen the exercise time as much as possible.

2. Medication: Only lifestyle management may not be effective, so the World Health Organization emphasizes that drugs can be used together. But don't use drugs indiscriminately. The effect of health care products on the market is unknown, but it is harmful to the body.

Experience of a n experienced person, low salt, low oil and low fat, one catty of vegetables a day, coarse grains as the staple food, eating more fish, eggs and bean products, and supplementing protein.

In fact, it is an egg, a glass of milk, a piece of tofu, a catty of meat and a fist dish every day.

Eat root vegetables (sweet potato, pumpkin, yam, etc. ) reduce the amount of staple food.

It's important not to eat staple food, not to eat staple food, not to eat staple food. A 45-year-old woman's body can't stand tossing.

Give priority to aerobic exercise every day, go jogging and spinning for more than 40 minutes! Just do what you like, don't force yourself, just step by step.

A 45-year-old woman wants to lose ten pounds. My answer is exercise, exercise or exercise.

I get up at about five o'clock every morning and run about five or six kilometers. I don't know the time, because I am old and can't keep up. I usually jog. According to my daily state, sometimes I am faster and sometimes I am slower. The running time is about 40 minutes to an hour, and then I stretch for more than ten minutes.

Have a rest after dinner at night, and then go out for three or four kilometers;

Sometimes I jump rope and squat;

Didn't lose weight at first. I can say that my weight hasn't moved, but I feel really loose when I wear clothes, which means the meat is tight, so I'm very pleased.

Then go on, go on, go on. ...

And a light diet

Not much to say, above.

I started exercising at 44 125 kg, and now I'm almost 50, with a height of 162 and a weight of 1 14. You shouldn't be too thin at this age.

As long as you are healthy, there is nothing wrong with being fat or thin, just exercise regularly!

At our age, we exercise not because we want to be thin, but because we want to be healthy;

I wish you good health and all the best!

About my age, about my heart. With the increase of age, the obvious increase is weight. In recent years, I have stepped on many pits on my way to lose weight.

First, the valley to lose weight 13 kg.

Because my knee joint is not very good, I am lazy and want to lose weight. So at the suggestion of the beautician, I began to lose weight. The time is the summer vacation on 20 18. For ten days, I didn't eat a bite of rice except the protein powder they gave me.

10 days later, I lost weight 13 Jin, and people obviously looked much better. After dinner, I still pay attention. I haven't gained weight for half a year.

Second, unexpected pregnancy, the weight soared to 150 kg.

I don't know whether it's the success of losing weight or the good mood. At the end of April 2020, I was pregnant.

The accident came so suddenly that we, who have been hoping for another child, were more cautious than happy. Stay in bed every day, cook and wash clothes. When others are pregnant, they complain. When I am pregnant, I have a big appetite, so I can eat especially.

Later, the baby miscarried, and I gained weight 150 kg. Plus my height is limited, and I feel like a ball. Losing weight is back on the agenda.

Third, lose weight rationally, keep your mouth shut and take your legs.

Now I basically don't believe in beauty salons, not because I don't work, but because the cost is too high.

There is no outside help, only self-discipline. Reduce the intake of staple food from three meals a day, two boiled eggs, a bowl of porridge or a pack of pure milk in the morning. Eat normally at noon and be full at eight o'clock. Dinner is less oily and less meat, mainly with green vegetable porridge.

Then exercise, get up at 5: 30 in the morning and go to the park for 3 to 4 kilometers. Speak fast, but still much slower than others. What happened? This is not a competition. Suit yourself. In half a month, I walked one kilometer from the target to the specified time 1 1 minute, and then ran 100 meters per kilometer. The speed is increasing and the weight is slowly decreasing.

Although I'm still fat, what's going on? Just be happy.

Although there is no reference, I have really lost seven or eight pounds recently. And it is lying thin! This year is 43 163, originally it was 126 Jin, and now it is 1 19.

First the left tooth is broken, and then the right tooth is cracked. Both sides of the tongue were worn out by stubble, and I couldn't eat anything until I treated my left tooth a few days later. The one on the right still hurts. This has dropped two or three pounds.

Then, the waist is twisted and the pelvis is dislocated. Great, every day except eating and going to the toilet is lying flat. You can't even sit for five minutes, you can only eat standing up, your teeth are not good, and you eat slowly. I don't have any exercise every day, and I can't eat any more, so I eat two meals a day for five minutes. Then, I lay down for ten days and lost five or six pounds.

To sum up, eating less and eating slowly is still the most effective way, even if you don't exercise at all.

I happened to be a weight loss consultant for two years. Women begin to lose estrogen in middle age, and their basal metabolism begins to decline, so they will gain weight in middle age. Women must be self-disciplined if they want to get an image at this time. For example, she must eat breakfast before she can support the nutrition her body needs. She must have a hearty lunch, and her diet must be accompanied by meat and vegetables. She must have enough protein to join in, control the fist size on the carbohydrate, maintain the body's needs, and have dinner. It is recommended to go out and do aerobic exercise for more than 40 minutes after meals. At night, you should have time to soak your feet, get rid of moisture, rest early, and don't stay up late to snack to prevent fat accumulation. This is my advice to middle-aged women to lose weight. Self-discipline is the best living habit for women. I hope to help more sisters get through this period of women safely. If you have more questions, such as food matching, please leave a message and I will get back to you!