basal metabolic rate refers to the minimum calories required by the body to maintain basic physiological functions such as heartbeat, respiration and body temperature when awake. This calorie accounts for 7% of the daily consumption. If you eat this amount every day, you will use the stored energy when the remaining 3% energy gap is left, which is to lose weight. The Dietary Guide for China Residents recommends that an adult female manual worker needs to consume 1,8 kilocalories per day, compared with 2,25 kilocalories for men. Take women as an example, the basal metabolic rate consumes 18x7%=126 kcal. After eating this amount, the remaining 3% energy gap is 54 kcal, so reserve energy will be used. So, is this energy gap safe and reasonable? The American Sports Medical Association recommends that the daily energy gap is 5~1 kcal. It has been calculated that if adult women lose weight by this method, the energy gap is 54 kcal, and that for men is 225x3%=675 kcal, which is safe and reasonable within this range. How do you know your basal metabolic rate? The formula can be used to calculate the basal metabolic rate, which is slightly complicated and calculated in a standard state. Most obese people have a low basal metabolic rate. I recommend using a body fat scale to measure it. It is simple, convenient and cheap. Although there are some inaccurate situations, the advantage is that it can dynamically monitor the basal metabolic rate, especially the change of body fat rate, which can guide us to adjust the weight loss plan.
2. take the "dietary pagoda as the framework", and choose the foods and types recommended by the dietary pagoda for the diet. In other words, the dietary pagoda decides what to eat.
China Residents' Balanced Diet Pagoda, referred to as Diet Pagoda, is a visual description of the core content of China Residents' Dietary Guide. Dietary guidelines in various countries are researched and formulated by governments or national nutrition professional groups, and are the basic documents for health education and public policies. The Dietary Guide for China Residents is no exception. It is a national dietary guide formulated by the China Nutrition Society entrusted by the the State Council Health and Health Commission, which can be said to be the most authoritative dietary guide suitable for Chinese residents. "China Residents' Balanced Diet Pagoda" is divided into five layers, and the different area of each layer represents the recommended food quantity. The food that needs the least intake is placed at the top of the pagoda, and other foods are analogized in turn. The pagoda also indicates that the daily drinking water is 1,5 ~ 1,7 ml, and the daily exercise is 6, steps. If possible, it is best to do 15 minutes of accumulated moderate-intensity exercise every week. From the point of view of losing weight, as long as you keep your mouth shut, just eat enough basal metabolic rate every day and keep 6, steps of exercise every day.
3, how to implement it?
① buy a body fat scale to measure basal metabolic rate.
② download the calorie calculation APP. Such as mint health.
③ Choose the types and proportions of food according to Dietary Pagoda, and calculate the amount of food according to the basal metabolic rate. Input food into mint health can be calculated actively.
④ Make your own diet and recommend the diet of dietitian Sister Mai, which has successfully helped many people. I hope it will help you. My home page has a full set of tutorials, which are free to read. Interested friends can go and have a look.
losing 15 kg in three months is really not high. If the method is proper, losing 2 kg is a small CASE.
the first step, since we have said the specific weight, we should also analyze the data and support the results with theory first
? Does one kilogram of fat contain 77 kilocalories < P >? 7.5 kilograms of fat contains 57,75 kilocalories, and the average daily calorie consumption is 641 kilocalories < P >? The average basal metabolism of adults is about 15 kcal, accounting for 6% to 7% of the total daily consumption. Taking the average value of 65%, the total daily consumption is about 23 kcal.
? On the premise of meeting the normal basal metabolism of human body, our body loses 8 kilocalories every day, and these calories need to consume fat to provide heat.
? And we only need to consume 641 kilocalories every day to lose 15 kilograms. It's really casual to lose 15 kilograms in these three months. If we add exercise, it's not a problem to lose more than 2 kilograms.
Although it is easy to achieve in theory, it is not so easy in the actual operation process. It requires us to resist many temptations and make great efforts to succeed.
the second step, operation method
control diet
There are thousands of ways to lose weight, but they are always the same. If we want to succeed, we have to control our calorie intake, and our calories are all obtained from our diet, which requires us to make corresponding changes in our diet.
1 The diet should be light, with less oil, less salt and less sugar.
2 eat more vegetables and fruits, whole grains and miscellaneous grains. Eat less flour and rice (rice, flour and refined wheat flour) and use coarse grains instead. Studies have shown that flour and rice is not only nutritionless, but also prone to increase the glycemic index, resulting in excessive insulin secretion and accelerating the synthesis of fat.
3 Eat more foods with low calorie, low fat and high protein.
? Low-calorie foods
whole grains: quinoa, whole wheat (whole grain) noodles, buckwheat noodles, vermicelli, black rice, black rice porridge, millet, macaroni and lotus root starch
vegetables: konjac, Chinese cabbage, cucumber, bitter gourd, celery, eggplant, green pepper, kelp, eggs, Flammulina velutipes, mushrooms, spinach, etc.
beans and bean products: soybeans, eyebrow beans, heart beans, tofu, beans, mung beans, lentils and green beans.
Fruits: prunes, apples, pears, oranges, peaches, raisins, Shatian pomelo, Sydney, cherries, grapefruit, strawberries, cherries, kumquat, grapes and papaya.
beverages: milk, low-fat milk, skim milk, low-fat cheese and black tea
4. put an end to the intake of junk food. For example, barbecue frying, beer drinks, hot pot desserts, fried chicken hamburgers, French fries snacks, etc., are all foods that are easy to make people fat.
5 Meat is mainly lean meat, less fat meat and processed meat products, mostly beef, chicken breast and fish.
Under the above dietary rules, develop a good eating habit, "eat well in the morning, eat well in the afternoon and eat less in the evening", and don't overeat, eat and drink in the sea.
Exercise
First, at the initial stage, we can choose moderate and low-intensity aerobic exercise,
such as running, swimming, brisk walking, skipping rope, cycling, etc.
Choose the exercise that suits us, and arrange exercise 4 to 5 times a week for 4 to 5 minutes each time, which has a very good effect on burning calories and reducing fat.
second, what should I do in the later stage when I encounter a platform period?
Because our body has a strong self-regulation function, when we exercise for a period of time, we may not lose weight, which is the so-called plateau.
at this time, we can't use the previous exercise mode. You have to change the exercise mode and break the platform period. At this time, I recommend you to exercise in HIIT mode. I won't go into details here, but I recommend several movements
1 Bobby jump
2 Squat take-off
3 Leg-lifting
4 Mountaineering Run
5 Opening and Closing Jump
These movements are high in intensity, and the number of groups is arranged according to your own ability, and you don't need to exercise for too long every day.
Insist on
having a good diet plan and exercise plan, without good execution. Therefore, in order to lose weight successfully, we must stick to it unconditionally
I am Keep Running Men, and I will continue to share more knowledge about running and fitness!
With the development of today's society, people's living conditions are getting better and better, and the economy is getting richer and richer. The living standard and quality of life have also been continuously improved.
However, how to have a healthy body and a well-proportioned figure is what everyone is striving for. Then slimming and losing weight is the pain in the hearts of many people who are bloated and overweight.
so how to lose weight successfully? Different people have different opinions on this issue. Now, I will share with you my experience of losing 4 to 5 pounds a month, losing 2 pounds continuously and keeping a year without rebound.
1. Knowing your basic metabolism
Basic metabolism is of great guiding significance for losing weight, gaining muscle and even simple and healthy exercise and keeping in shape. Basal metabolism refers to maintaining the most basic needs of the human body, generally referring to the energy consumed within 24 hours a day, including 8 hours of sleep and 16 hours of waking, and when awake, not exercising, not eating, doing nothing. Generally speaking, the basal metabolism of girls is about 12 calories, and that of boys is about 16 calories. If the total daily intake can not exceed the basal metabolism, the weight will definitely not increase. With the amount of physical consumption every day, the amount of weight loss will be determined.
second, reasonably match three meals, eat scientifically, and achieve comprehensive and rich nutrition without starving.
understand the calories of various foods and the effects of different processing methods on the calorific value. Avoid polysaccharide, oil and high salt during weight loss. Avoid eating foods fried in heavy oil, fried, pickled and braised with various heavy seasonings. Instead, you can cook food by boiling and steaming, which can not only retain the original nutrients of the ingredients to the greatest extent, but also facilitate the body's absorption.
Get rid of the bad habit of overeating, and reduce the frequency of eating out. Quit all snacks and sugary carbonated drinks and choose fruits with low sugar content.
Screening and eating high-quality protein and high-quality protein is a kind of repair for the body after exercise. Similarly, protein can provide enough satiety, avoid muscle loss, maintain or enhance the body's basic metabolism, and it can also help to reduce abdominal fat. Such as fish, seafood, milk, eggs and chicken breast, all belong to the category of high-quality protein.
replace the single staple food of polished rice and white flour with rich miscellaneous grains. Steamed potatoes, sweet potatoes, purple potatoes, pumpkins, yams and corn can be used as staple foods for breakfast or lunch. Adding all kinds of miscellaneous grains and beans to cook miscellaneous grains rice, porridge and whole wheat bread is also a good choice for staple food.
In addition, learn to choose high-quality fat wisely. Saturated fatty acids can increase visceral fat more than unsaturated fatty acids. Is one of the culprits of visceral obesity. Therefore, it is a wise choice to replace saturated fatty acids with unsaturated fatty acids, that is, nuts and seeds instead of animal ingredients such as lard and butter. Moreover, there is no shortage of delicious food. Eating 2 to 3 grams of nuts a day can perfectly supplement the body with high-quality fat. In addition, nuts are rich in protein, minerals and vitamins, which are also beneficial to improve human immunity.
Reasonable collocation of fresh vegetables will make weight loss twice the result with half the effort. Broccoli, lettuce, cucumber, tomato, carrot, wax gourd, cauliflower, etc. are all essential vegetables in the diet. Especially worth mentioning is broccoli, which is called the flower of losing weight because of its high protein content.
Usually, half a catty of fruit, eight or two to one catty of vegetables, two or three servings of protein and one serving of nuts every day should be maintained during weight loss. Protein's insufficient weight loss often leads to muscle loss and decreased metabolism, which in turn lays the groundwork and hidden dangers for the rebound.
Make sure to drink eight cups or more than 1,5 ml of water every day, so as to facilitate metabolism and circulation in the body and effectively excrete toxins. Don't eat anything three hours before going to bed every night, and put an end to any kind of midnight snack and extra meals.
Third, cultivate regular sleep habits, avoid staying up late, and give the internal organs and organs a chance to rest and recharge their batteries. Ensure that you fall asleep no later than 1: 3 at night and have eight hours of quality sleep.
Fourth, strengthen physical exercise, improve cardiopulmonary function and metabolism. Helps consume the accumulated fat in the body.
Choose sports and exercise methods that suit your own conditions and age characteristics.
low-intensity aerobic brisk walking or alternating fast and slow walking for 45-6 minutes every day. It is an exercise method suitable for all ages.
Moderate-high intensity aerobic exercise is a favorite exercise method for dieters with certain tolerance, such as running, cycling, swimming, etc. It is suggested that the heart rate during exercise should be able to reach the fat-reducing heart rate, because the heart rate of exercise will affect the effect of weight loss, so it is necessary to protect the rhythm of heart rate to some extent, which can further promote the effect of weight loss. Subjectively, we can judge whether we can continue to exercise by being tired or not. Mild shortness of breath and reddish facial expression should be normal phenomena. The calculation method of fat loss heart rate, MAX heart rate =22- age, should be more suitable.
For people who need to keep fit besides losing weight, you can add some resistance exercises, such as dumbbells and other strength training. If you want better, you can ask a professional fitness coach for advice.
5. According to my personal test, the recipes that are effective and lose 4-5kg per month are as follows:
Breakfast:
Choose a boiled egg, a tea egg and a steamed egg
Choose a miscellaneous bean porridge, corn, sweet potato, purple potato and oatmeal
Choose a cucumber and oatmeal. You can choose to eat a fruit
lunch:
the staple food is miscellaneous grains rice, egg-flour potato cake, instead of a beef, chicken breast, mutton, fish and shrimp, instead of a lean white meat, a vegetable, a dinner:
one or two boiled egg proteins, a soybean milk and a vegetable.
Eat a packet of nuts (25g) every day between meals.
After summing up all the factors that affect weight loss, we should also remind everyone that keeping your mouth shut and stretching your legs is always the king of weight loss, and perseverance is the key to weight loss. Fishing for three days and drying the net for two days and slacking off are also stumbling blocks on the road to losing weight.
I believe that as long as we insist on implementing it in a reasonable and effective way, weight loss is just around the corner, and if we continue to lose weight, it will not be a dream to have a perfect body.
I lost 3 pounds after working in the canteen of the construction site for four months.
Running, skipping and yoga, isn't that what they say? Shut up and spread your legs. As long as you stick to it, you will lose weight.
If you want to lose weight, you should persevere, have a firm will, and make up your mind to eat less, drink more water, sweat more and exercise more. There is nothing that you can't lose weight.
Eat less and exercise more
It depends on your physique. Adjust your diet and exercise moderately. Personally, I lost 2 pounds from March to June. So it's easier.
Yoga runs and goes on a diet!
don't eat dinner, and don't eat anything after 6 pm. Eating less salt and sugar at ordinary times is as simple as that. Perseverance is the key.