Based on your height and weight, your BMI=27.3 is in the overweight range. You can reduce your weight and body fat healthily through dietary structure adjustment, lifestyle adjustment and exercise assistance. The healthy weight for a 160cm tall person is about 110 pounds, and you need to lose about 30 pounds.
The core of weight loss is that consumption is greater than intake. The basis of weight loss is a balanced diet, and the essence of a balanced diet is a balanced mix of three meals a day. During the weight loss period, reduce the intake of high-calorie, high-fat, and high-fat foods, increase the intake of low-calorie, high-fiber, and satiating foods, and reduce the daily caloric gap by at least 500 kcal. Assisted by moderate exercise , increase the proportion of muscle and reduce the proportion of fat. Only in this way can the effect of healthy weight loss without rebound be achieved. How to reduce weight from 140 pounds to 110 pounds?
1. Breakfast: a cup of skim milk + a piece of corn + 8 cherry tomatoes.
2. Lunch: 100ml of warm water before meal + 80g of brown rice + 100g of stir-fried beef + 100g of boiled cabbage.
3. Eat a snack in the afternoon: A snack in the afternoon can replenish energy and avoid starvation. At 3 to 4 o'clock in the afternoon, you can add a low-calorie food, such as a piece of fruit, a piece of yogurt, or a piece of whole wheat bread.
4. Dinner: a bowl of oatmeal porridge + a boiled egg + 100 grams of fried cauliflower.
5. Drink 2000 ml of water throughout the day. Drinking water can improve metabolism and promote fat burning. It can also replenish the body's water needs, which is beneficial to maintaining skin elasticity and moisturizing the skin.
6. Go to bed at 11 o'clock at the latest every night. Adequate sleep can improve metabolism and promote fat burning, which is beneficial to weight loss and maintaining physical health. Because after the human body enters deep sleep at night, the body will secrete leptin, which has the effect of improving metabolism and promoting fat burning.
7. Movement assistance.
During the weight loss period, aerobic exercise is the main exercise, and anaerobic exercise is supplemented.
Aerobic exercise mainly promotes fat burning, while anaerobic exercise builds muscle and shapes.
It is recommended to choose aerobic exercise, such as jogging, brisk walking, skipping, cycling, hula hoop and other exercises, for more than 40 minutes each time and 5 to 6 times a week.
It is recommended to choose anaerobic exercise, such as crunches, push-ups, sit-ups, squats and other exercises, for 30 minutes each time, and maintain the frequency of exercise 3 to 4 times a week. Can't control your diet?
If you cannot control your diet, you can eat less and more often, that is, three meals in the morning, lunch and dinner plus snacks between the two meals. This can not only reduce the intake, but also avoid eating. Intake too much.
When dining, you can usually choose small plates and small plates of cutlery, chew slowly and eat slowly. When you are hungry, add an appropriate amount of low-calorie food. This will slowly improve your desire to eat. and assist in controlling diet.