Everyone’s situation is different. I’ll send you something and you can follow this exercise!!!
Basic energy calculation:
18-30 years old 15. 2 x body weight (kg) + 680 (kcal)
Calories required for physical activity
Calories required for physical activity = Basic calories required for basal metabolism of the human body x Activity Intensity Coefficient
Activity Intensity Coefficient Table
Activity Intensity Activity Content Activity Intensity Coefficient
Extremely light driving, watching TV, typing, playing cards, sitting, Stand, lie down, read, etc. 0. 2
Light house cleaning, short walks, playing golf, 0. 3
Moderately heavy housework, tennis, badminton, skiing, skating, dancing 0. 4
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Heavy physical labor, basketball, football, mountain climbing. 0. 5
1 kcal/1 kcal/1 calorie (kcal) = 4.184 kilojoules (kJ)
Calorie consumption of daily activities (kilojoules/minute)
Name Calorie Name Calorie Name Calorie Name Calorie
Rest Daily Activities Cultural and Sports Activities Work Study
Sleep 2.7 Dressing and Undressing 7.0 Radio Gymnastics 11.6 Self-study 3.5
Napping 3.2, making the bed 8.9, table tennis 14.2, listening to lectures 3.4
Sitting and resting 3.6, washing face and brushing teeth 4.5, horizontal bar 16.6, writing 4.7
Standing and resting 4.0, eating 5.0, parallel bars 18.2, reading 3.6
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Sitting and talking 4.6 Going up and down stairs 18.6 Climbing ropes 14.1 Sorting letters 7.5
Standing and talking 5.0 Standing to do laundry 8.9 High jump 22.2 Meeting 4.3
Playing chess and poker 4.2 Sweeping the floor 11.4 Volleyball 13.7
Watching movies 3.4 Mopping the floor 11.7 Basketball 19.0
Window cleaning 8.3 Aerobics 12.3
Tidying up housework 8.9 Vigorous running 23.6
Walking 6.2 Biking 12.6
Walking 11.3 Billiards 7.4
Singing 9.3
Dancing 13.0
Jogging 15.7
1 .Reduce food intake:
To lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you prefer a certain food and eat a large amount, you should pay attention to reducing the portion each time. Instead of consuming 200 grams of meat 4 times a week, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and lose 1 pound of weight in about 7 and a half months. It is recommended that dieters place a scale in the kitchen and post a warning sign to remind themselves of the weight of food intake.
2. Eat more liquid food:
Usually, it is very convenient to prepare liquid food. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even eat two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.
3. Lose weight:
Insist on walking 5 kilometers 5 days a week, once a day, within 45 minutes each time. This can be done within 6 months Lose 10 pounds. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating.
4. Fixed exercise:
Performing fixed exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.
5. Reduce caloric intake and combine it with walking:
Replace Coca-Cola with soda water, and you can reduce your daily caloric intake by 150 kcal. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower the calories even more and still keep walking, you can lose 10 pounds in 7 weeks.