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lose weight

On the stage of the beauty of life, we skip the three-month fat loss journey with elegant dance steps: 1. Develop a weight loss plan 2. Record weight loss progress 3. Adjust weight loss plan

Edited at 2023-10-03 12:27:57

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lose weight

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On the stage of the beauty of life, we skip the three-month fat loss journey with elegant dance steps.

1. Develop a weight loss plan

1. Set a target weight

Calculate basal metabolic rate

Calculate daily calorie requirements Create a caloric gap!

Set daily caloric intake

Make a meal plan

1. Choose healthy ingredients

protein source

For example, chicken legs and custards from the canteen, boiled eggs for breakfast, and chicken breasts from the whole family will suffice.

carbohydrate sources

Whole grains, vegetables, fruits, etc.

Source of fat (must be added)

Nuts, fish oil, olive oil, etc.

2. Control meal size

Eat every meal until you are seven to eight times full

Just eat half the amount of rice that your aunt prepares each time. Eat more on exercise days. If you don’t exercise, control your carbohydrates.

avoid overeating

Make an indulgent meal once a week instantly!

Eat smaller meals more often and add extra meals appropriately

3. regular eating times

Breakfast, lunch, dinner time

Avoid skipping any meals

Eat nothing all day, and spend the evening with merchants and riders no! ! ! !

Set exercise plan

1. Set weekly exercise frequency

Perform aerobic exercise at least three times a week

Strength training at least four times a week

You must practice strength and don’t go without oxygen for a long time! The skin will loosen!

2. Set the duration of each exercise

Each exercise lasts at least 30 minutes

One hour without oxygen and 30 minutes with oxygen

Stretch and relax after each exercise

The treadmill won't make your legs thicker! Legs are the most difficult to train, and your legs will become thicker if you don’t train a few times! sisters

3. Set exercise intensity

Maintain moderate intensity exercise

Avoid excessive exercise

Influence sports enthusiasm! Affects muscle recovery and growth

Set weekly weight goals

1. Lose 0.51kg per week

2. Avoid losing weight too quickly

Pi Song, no power! Poor lines

2. Adjust living habits

I. Get enough sleep

1. Get 7-8 hours of sleep every night

2. Avoid staying up late (affects metabolism, causes acne, etc.)

II. stay positive

1. Set weight loss goals

2. Keep a positive attitude (keep an eye on your cortisol)

cortisol secretion

Manifestations of high cortisol: inactive exercise, difficulty falling asleep, slow weight loss, girls prone to edema, affecting menstrual secretion, etc.

You can increase your rest time appropriately, have an indulgent meal appropriately, and in short, do anything that makes you happy!

III. Avoid sitting for long periods of time

1. Get up and move around once an hour

2. Avoid watching TV or playing with mobile phones for a long time (it is easy to have a hunched back, and it is easy to develop posture problems such as wealth bags for a long time!)

2. Record weight loss progress

1. Record weight changes

I. Record your weight once a week

1. Record changes in body fat, skeletal muscle, and weight

Buy a body fat scale, such as Xiaomi's 79 yuan one, which can be connected to the app!

2. Don’t focus on the weight number! Depends on the increase and decrease in body fat and muscle

It is normal for water content to rise during exercise. Just measure your weight after a while, otherwise the number will affect your mentality.

II. Observe changes in body shape and latitude

1. Weight remains unchanged, latitude decreases

Look good in clothes!

2. The weight remains the same and the latitude remains the same or becomes larger.

See how well you control your diet! Are you lazy and not training?

2. Keep track of your diet

I. Record daily caloric intake

Create a thermal gap

II. Record daily food types

Protein Dietary fiber (vegetables) Carbohydrates

3. Record exercise

I. Record each exercise type

1. Anaerobic exercise (equipment)

Chest, shoulders, back, legs, all around

Arms receive a workout with every movement

Explore and learn by yourself based on Douyin Kuaishou and sports apps

If you have financial ability and time, you can find a personal trainer and learn the essentials of movements!

Recommend personal training studios, commercial gyms are serious about sales and cheating

2. Anaerobic exercise

You can do a simple aerobic day one day a week

45 minutes of aerobic exercise

Heavy weight (to avoid serious leg and knee injuries)

Just climb the slope with a slope of 10 and a speed of 3.5. There are also elliptical machines, bicycles, and rowing machines.

small weight

Climb to increase the gradient and increase the speed appropriately. You can also run on a treadmill or a stair climber! ! !

II. Record the duration of each exercise

3. Adjust weight loss plan

1. Adjust your eating plan according to weight changes

I. Increase or decrease caloric intake

Summary: Creating a thermal gap

Consume less calories than you need

thin!

II. Adjust food types

1. Chicken legs, beef, shrimp, etc. High protein, low fat, vegetables, rice

Eating well is the way to go! The so-called 7 eats 3 exercises! ! ! !

2. Milk tea no! Hot pot no! Fried chicken no!

2. Adjust exercise plan based on weight changes

I. Increase or decrease exercise frequency

Find a way to exercise that suits you

Anaerobic and aerobic, just one and a half hours of training each time!

stretch

II. Adjust exercise intensity

3. Adjust your weight loss plan according to your lifestyle habits

I. Adjust sleep time

Go to bed early and get up early for good health. Guarantee 7-8 hours. 7 hours is enough.

II. adjust your mindset

Check your weight once a week, train well and eat well, and leave the rest to your time! The mentality must be up!

III. Adjust sedentary habits;

1. Strengthen your brain first when you exercise. Don’t blindly believe in quick weight loss products. They will only give you diarrhea. A little change in your figure will be useless! 2.7 points for eating and 3 points for training. Be sure to eat well and get rid of bad eating habits! In short: creating a caloric deficit = losing weight! 3. Be sure to exercise, don’t do aerobic exercise blindly, be sure to practice equipment exercises, so that you can lose weight and your skin will not be lost! There is still power 4. You must have a good mentality and don’t stop just because of a slight change in weight! Don’t be too anxious 😐 Just work hard and leave the rest to time! 5. Don’t be shy about going to the gym and practice openly! 6. Congratulations in advance on your success in losing fat or gaining muscle.