Many partners who lose weight may weigh themselves every morning when they get up or go to bed, including eating and practicing. They want to test the effect of losing weight for a day by their daily weight. If they lose weight, they will feel smug, never change or get heavier, and they are likely to be hit, thus losing confidence in their way of losing weight.

The first thing to say about eating and practicing is to lose weight instead of just paying attention to weight. Especially in the early stage of weight loss, you lost 1kg, and a large part of what you may lose is water, feces and so on. Therefore, you must not affect your mood and mentality of losing weight because of this. In fact, your body fat can best explain the effect of losing weight, so how can you know what your body fat is?

Body fat is measured in hospitals or gyms. Because of the hardware facilities, it should be the most accurate.

(2) A treasure or an east bought a body fat scale, which is more accurate. The advantage is that it can be measured at home at any time, and it can also measure basal metabolism;

3 do it yourself. This method is economical and practical, but the calculated data has a deviation of 1~3%.

The following formula is used to calculate body fat percentage:

Now that we have the concept of body fat rate, we should get down to business! ! For example, how can we really lose 1kg of pure fat? The following is a summary by netizens:

Eating and practicing jun still recognizes the principle of losing weight with different calories, and our fat reduction goal is accurate to every kilogram, every week, or even every day. We won't lose weight blindly. Simply put, burning 1kg of fat requires 7700kcal of accumulated heat difference, so the problem comes again. How to calculate the thermal difference?

Not to mention those too complicated, any food thermal effects are ignored. Eating and practicing Here is a simple and rude calorie difference algorithm: calorie difference = (basal metabolism+total activity consumption)-dietary intake.

Note: The total consumption of activities here refers not only to exercise, but also to the daily consumption of calories such as housework, study and walking.

The data you need to know first: basal metabolism, current weight and target weight, body fat and body fat rate.

Basal metabolism 1200 kcal

The current weight is 55kg? Target weight 50 kg

Currently fat 14kg? Target fat 10kg

The current body fat rate is 25.5%? The target body fat rate is 20%

So snacks need to lose 4kg of fat. For the sake of health, we divide this 4kg flag into 8 weeks (56 days). As mentioned above, burning 1 kg of fat requires a cumulative heat difference of 7700 kilocalories, so in these eight weeks, we always need a heat difference of 7700×4 = 30800, and the average daily heat difference is 3000.

In sports:

Jogging for 40 minutes in the morning

Anaerobic dumbbells for 30 minutes at night.

Total heat consumption: 5 10kcal.

Diet:

Breakfast: oatmeal milk, an apple and a handful of nuts.

Lunch: Normal dishes and rice.

Afternoon: add a banana or yogurt.

Dinner: a little rice and low-salt vegetables.

Don't eat fried, high-calorie snacks and drinks.

The total calorie intake is 1486 kcal.

The calorie difference of snacks in one day1200+510-1486 = 224 calories. It is no problem to lose 4kg of pure fat after 8 weeks. After reading this case, let's make a fat reduction plan according to our actual situation!