Prepare a healthy and scientific diet and exercise plan, which should be carried out simultaneously from diet and exercise, with at least three hours of exercise time every day.

First of all, we should control the diet, control the total energy intake at 1000- 1500 kcal/day, and reduce the fat intake, which should account for 25%-35% of the total energy. The diet is rich in fruits, vegetables and dietary fiber. Lean meat and vegetable protein are the sources of protein.

During exercise, the utilization rate of fatty acids and glucose in muscle tissue is greatly improved, so that excess sugar can only be used for energy supply and cannot be converted into fat storage. At the same time, with the increase of energy consumption, the stored adipose tissue is "mobilized" to burn for energy, and the adipose cells in the body contract, thus reducing the formation and accumulation of fat.

Extended data:

Types of obesity

According to the distribution of fat in different parts of the body, obesity can be divided into abdominal obesity and hip obesity. Abdominal obesity is also called centripetal obesity (clinical standard name is central obesity), male obesity, visceral obesity and apple obesity. This kind of human fat is mainly deposited in the subcutaneous and abdominal cavity of the abdomen, while the limbs are relatively thin.

The fat of hip obesity is mainly deposited in the buttocks and legs, which is also called non-centripetal obesity, female obesity or pear-shaped obesity.

References:

Baidu encyclopedia-lose weight