How to judge whether it is a big base? The calculated BMI: weight (kg)÷ height (m)÷ height (m) is above 24, which basically belongs to a large base. BMI< 18.5, ultra-small base, no need to lose weight. 18.5≤BMI< 24, small base, with 5~20 kg space. 24≤BMI< 28, large base (overweight), with 20+ kg space. BMI≥28, large base (obesity), with 40+ kg space.
The first stage: Accustomed adaptation period. Quit 80% snacks and sugary drinks, gradually correct living habits and eat regularly. Don't go on a diet and exercise as soon as you start to lose weight, otherwise you will easily encounter a flat period and your mentality will collapse. In the first week of reducing fat, we should gradually correct bad eating habits, quit most unhealthy snacks, try not to eat midnight snacks and drink sugary drinks. Three meals are carried out on time. Generally speaking, you are full enough for 8-9 minutes. You really crave high-calorie food every day. It is recommended to eat more than 90% meat in your meals! Drink more than 2000ml of water every day, keep enough sleep and let your body adapt slowly. It is best to walk more than 6000 steps after meals every day. If the adjustment is good, there is a reduction of 8- 10 kg at this stage. If the first stage is broken, it has to be restarted!
The second stage: accelerate the fat burning period. Refer to 2 1 1 diet+light aerobic exercise. The staple food, protein and vegetables of each meal are eaten at the ratio of 1: 1:2, for example, 1 fist rice+1 fist chicken +2 fist vegetables, and the meat of the meal can be adjusted according to one's satiety. Don't do sports that hurt your knees first, but like brisk walking, walking, swimming and elliptical machine, 4~5 times a week, each time for half an hour! The smooth energy at this stage varies from15 to 30 kg.
The third stage: platform burnout period. Adjusting the diet plan to break the break-even period+increasing the strength training weight encountered a bottleneck, and the weight did not change for a week or two or even longer, and gradually became anxious and had a sense of fatigue in reducing fat, and there was no previous state of fighting chicken blood. You can try your own fat-reducing cycle plan to eat an indulgent meal, and you can try to reduce carbohydrate and increase the protein ratio in your daily diet in the short term. Exercise can also be frequently changed into strength training to activate the body's metabolism and break the platform period. After the breakthrough, it can be reduced by 8- 10 kg.
The fourth stage: the final sprint period. Try the 8-hour eating method to further modify the diet plan. If you still want to achieve the final 5~ 10 kg or even the ideal weight, you can adopt the 8-hour eating method: all the food in the whole day should be eaten within 8 hours, for example, from 10 am to 6 pm, and the rest 16 hours should be kept on an empty stomach, and you can drink water without eating anything else. The diet plan is also adjusted according to the actual situation!
The fifth stage: fat reduction and consolidation period. In the end, you will develop a lean physique. Fat reduction with a large base is like a marathon. After successful fat reduction, don't overeat. This is because if you reach your ideal weight, you need to do a good job of diet consolidation for 3-6 months until you don't rebound later. Self-management of weight is free and ideal! Congratulations, the easy-to-lose physique has been successfully developed!
Warm up before exercise, and massage and stretch after exercise to relax muscles, so as to alleviate the accumulation of lactic acid. It is suggested to practice two breaks or one break.
Summary of key points for weight loss with large base: 1. Gradually eat more coarse grains in the diet, and at the same time change the previous habit of high-carbon water intake. 2. Don't eat too fast, remember to chew slowly, and generally 7-8 minutes full. 3. Don't go on a diet+exercise at first, you can take more walks and get used to it, and then start to add difficulty! Exercise mode reference: warm-up +30 minutes aerobic exercise+stretching, fat burning +20 minutes anaerobic+stretching. 4. Exercise can enhance aerobic exercise, but pay attention to your physical condition and do what you can ~ stop when you are tired. 5. The duration of each exercise should not exceed 1 hour, just 3-5 times a week. Give your body some rest time and be sure to stretch after exercise, so that your muscles can stretch and your calves can be effectively prevented from getting thicker. 6. Be confident in yourself! I believe that I can eat fat and have the same ability to eat thin!
Regarding diet (by stages), quit 80% snacks and sugary drinks, gradually correct living habits, and regularly eat "habit adaptation period". Refer to 2 1 1 diet plus light aerobic exercise "accelerated fat burning period". Adjust the diet plan to break the break-even period and increase the "platform burnout period" of strength training. Try the 8-hour eating method and further modify the "final sprint period" of the diet plan. Finally, develop a lean physique "fat reduction and consolidation period".
About exercise: the body fat rate is usually high with a large base. Usually, you need to do more aerobic exercise, but the intensity should not be too large. Skipping exercise should not be done to prevent knee injury. You can do more aerobic exercises such as fat burning, swimming and brisk walking. Exercise time can choose to practice one break, practice two breaks, and gradually increase the amount of exercise after intervals to prevent exercise anxiety during the platform period and try to maintain the frequency of intermittent exercise. It's faster to lose the scale at first, but don't reward yourself with a big meal or even a day just because you are happy to lose the scale! ! Be sure to control the fat loss period, and keep the exercise and diet pattern during the weight loss period, so that you will lose weight faster and more ideally! Calm down and have a good meal! Life-oriented fat reduction, let's start.