Are there a lot of unnecessary red meat on your body? Even if you start eating, you won’t lose weight in a short time. In addition to the "eat less and exercise more" of the local steel, knowing more about "body data" can actually help make weight loss more efficiently, and it will not be easy to get fat after losing weight!
How much does it take to reduce weight and lose weight?The most bitter thing when losing weight is to control the heat. Eating too little is easy to get hungry. Eating too much will make you lose weight. How much is the best way to eat?
Why do you see how others do it, it is actually better to figure out how much you should eat. Basically, if you want to know how much heat you take every day to lose weight, you can have two methods: the first is the heat of "only eat basic thanks every day", and the second is the "use of break-off eating, only 500 calories per two days a week."
Eat only basic heat every dayThis method is suitable for people with a fixed schedule, and can arrange the heat for daily fixed daily. The so-called "Basal Metabolic Rate (BMR)" refers to the heat consumed by the activities of these organs even when we enter hibernation.
So if we only eat heat that maintains the body's basic function every day, we will take out the fat on our body for use. Basically, the weight of one kilogram is about 7,700 calories. If you can consume 500 calories more every day, you can lose one kilogram in about 15 days, and you can lose 10 kilograms in half a year!
● Male: baseline healing rate = (10 × kg weight) + (6.25 × cm height) - (5 × age) + 5● Female: baseline healing rate = (10 × kg weight) + (6.25 × cm height) - (5 × age) – 161
Intermittent cessationHowever, if people who are often compensated cannot only eat basic heat every day, they can consider the "52 cessation method". Eat normally for five days a week (but it is recommended to be less than 2200~2400 calories), and only take 500 calories for the other two days (can not be continuous).
500 calories can be divided into several times to eat, or finished in one go, but the heat must be strictly controlled.
2022 body fat standard chart! How to use data to help yourself lose weight?However, if the basic thanksgiving rate is used, you may still encounter fattening bottles. At this time, you have to look at your body index.
When you are looking at whether you are too fat, you may think of the "body quality index (BMI)" first. However, in the process of losing weight, you need to pay more attention to the "waist" and "body fat".
When a male waist is larger than 90 cm and a female waist is larger than 80 cm, it means that the waist is overwitted. If the waist is too wide, it shows that the internal fat is too high, which is easy to produce fatty liver and even lead to liver cancer, and the risk of cardiovascular disease will also increase.
And physical fat refers to the amount of fat in the body. It not only makes people look fat, but also causes various diseases in the body. According to the statistics of the National Health Administration, although there are more people with normal BMI than those in Taiwan, people with excessive fat labels are similar. This means that even if the BMI is normal, many people have super fat.
Male fat standard
In fact, the amount of heat consumed by sports is not as much as imagined. It may have consumed more than 200 calories after running for an hour. It is not easy to "reduce weight" by sports.
But if you are a person with too high body fat, exercise is very important because exercise can help eliminate fat and allow your stuck body weight to continue to fall. At the same time, the increased muscle mass can also help increase the basic yield rate and create "not easy to gain weight". The longer the days you keep exercising, the more obvious the effect.
Customize heat, continue to exercise or can’t lose weight? Check your landmine dietary habits1. Eat too fast.
2. Don’t eat breakfast but have late supper.
3. Love to eat snacks.
4. Love to drink sugary drinks or eat desserts.
5. Eat fruits frequently.
6. Don’t eat flour, but eat red meat wildly.