How to judge whether it is a big base?

Calculating the value of body mass index & gt=24 is a big base.

Body mass index = weight (kg) ÷ height (m) ÷ height (m).

Body mass index < 18.5, the ultra-small base should be increased appropriately.

18.5-23.9, normal, held.

24-28, there is still 20+ overweight space.

BMIz28, obesity has 40+ room.

The first stage: habit adjustment period (30 days) Losing weight is a long-term thing. Don't go on a diet at the beginning, otherwise it is easy to overwork yourself or encounter a platform period! Adjust your eating habits first.

1, eating normally, no midnight snack and snacks.

2. Drink plenty of water and drink enough 2000ml every day.

3. Adjust the diet structure of three meals.

Staple food: a staple food, thick and thin. (Recommended white rice and brown rice 1: 1).

Protein: Punch in protein and eat more high-quality protein. (Recommended: boiled eggs, fish, beef, milk, beans).

Vegetables: two fists of vegetables, eat more green leaves and dark vegetables, and low calories can supplement dietary fiber and vitamins.

You can develop healthy eating habits in 1 month, and you are expected to lose weight in the first stage 10-20 kg.

The second stage: diet adjustment &; Join the movement

1, about diet

1 month later, we have adjusted from unhealthy eating habits. Some people may be tired of losing weight and want to eat hot pot, barbecue and milk tea. At this stage, we should maintain the diet of the first stage, but we can indulge ourselves once a week and eat whatever we want. You can't be too extreme to lose weight.

2. About sports

Exercise is mainly aerobic exercise, 40-50 minutes a day, 3-4 times a week. Remember to stretch after exercise. Exercise is not recommended for knee injuries. Fast walking, walking, swimming and elliptical machine.

Exercise sequence: warm-up-aerobic exercise-stretching.

If this stage lasts for 2 months, the weight will continue to drop, and the estimated weight loss is 10- 15 kg.

The third stage: Try the fasting method of 16+8 in the final sprint stage.

If you still want to sprint the last 5- 16 kg, you can use the fasting method of 16+8, and eat all the food you want in a day within the specified 8 hours, such as 9: 00 am to 5: 00 pm, and stay on an empty stomach for the remaining 16 hours, so you can drink water and not eat anything else.