First determine whether you are a small base. If your weight is 100- 120kg (girl) and your body mass index is between 18.4~24, it is basically a small base.

Small base weight loss characteristics: small base weight loss characteristics: weight loss is relatively slow, sensory metabolism is relatively low, especially difficult to lose weight.

Strictly control your diet: Fat is not what you eat, but what you eat. It is not recommended to care about calories every day. It is troublesome to calculate calories every day. Eating too much will blame yourself and give yourself psychological pressure. It's already hard to lose weight. Don't let yourself feel bad. Being in a bad mood is easy to ruin!

Remember the following three dietary structure notebooks:

Breakfast "Small Four Samples" Eggs/Pure Milk/Sugar-free Soymilk/Sugar-free Yogurt/Oats)/Whole Wheat Toast/Sweet Potato/Purple Potato/Vegetables 150g/ Fruit 100g.

Lunch "2 1 1" diet 1 boxing staple food+1 boxing meat +2 boxing dishes.

Dinner is especially important! On the basis of lunch, the carbohydrate is halved, and the rest remains unchanged: half fist rice/half root sweet potato/1 slice whole wheat bread +2 fist vegetables+1 palm meat.

Food recommendation during fat reduction period.

Protein: Shrimp, fish, chicken, beef and eggs.

Carbohydrate: sweet potato, corn, whole wheat bread, miscellaneous grains.

Fruits: apples, peaches, grapefruit and oranges.

Drinks: black coffee, green tea, whole milk.

Fat: avocado, olive oil, nuts.

What should I pay attention to when losing weight with a small base?

1, what if you are hungry? The diet with a small base is definitely stricter than that with a large base, but in order to prevent overeating, protein is the first choice. A strong sense of fullness can also increase muscle content and accelerate metabolism.

2, eat too much salt, easy to edema, weight can not go down, small size changes. The salt intake should be controlled within 6g every day!

You shouldn't eat too little oil, but not too much. Cooking oil should be controlled within 20g every day.

4, fruit should also be strictly controlled! Don't take it seriously, you won't lose weight at all, and you will accumulate visceral fat and highlight your abdomen. It is recommended to control it within 200g per day.

5, drink at least 2000ml of water every day, which is about equal to 4 bottles of mineral water. Because of insufficient water in the body, fat can't be decomposed.