Small cardinality and large cardinality are commonly used words to lose weight. Body foundation refers to the poor balance of body index. A small base refers to a relatively small fat content and a thin fat layer, while a large base refers to a large fat content and a heavy weight. In general, the weight above 140 kg can be said to be a large base.
The weight loss effect of large base is more obvious than that of small base. However, with the rapid weight loss, there will be some conditions in the body, such as loose skin and easy rebound.
Large base weight loss method
Large-scale weight loss itself is relatively heavy, and some people who are anxious to lose weight may take more extreme weight loss methods, such as taking a lot of diet pills. Through extreme weight loss methods, weight drops rapidly, which has a negative impact on health. Losing weight quickly can make people feel depressed, the basal metabolism is unbalanced, and the skin is sagging. Therefore, you can't lose weight with a large base. You have to find a healthy and safe way step by step, and stick to it, so as not to let your beauty be discounted.
1.
Normal diet, three meals a day are indispensable, you can eat reasonably, but don't hunger strike. Here I recommend a one-week diet weight loss plan suitable for mass weight loss:
Monday
Morning: a small bowl of porridge with a piece of raisin bread;
Chinese food: a boiled egg, a vegetable salad, a bowl of crucian carp radish tofu soup;
Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato sauce and a raw cucumber.
Tuesdays diet
Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;
China people: one baked bamboo shoot, two, one cold broccoli and one boiled egg;
Evening: a small portion of beef and a bowl of cold seaweed.
Wednesday
Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;
Chinese food: a plate of roast beef, a vegetable salad and a raw tomato;
Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.
Thursday
Morning: a cup of coffee, a cake and an apple;
Chinese food: a small portion of chicken, a baked carrot and celery salad;
Evening: a small bowl of porridge and an orange.
Friday
Morning: a small bowl of porridge with an orange;
Chinese food: a boiled egg, rice, a baked sea fish and mushroom stir-fry;
Evening: Small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.
Saturday
Morning: porridge and mustard tuber with an apple, plant fiber and water;
China people: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup;
Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.
Sunday
Morning: a cup of coffee, a sandwich and an apple;
Chinese food: a small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;
Evening: appropriate amount of shrimp, one baked tofu, one cold onion and one celery bud.
2. Big base exercise to lose weight
In addition to controlling diet and insisting on adjusting daily diet according to diet, we should also insist on a certain amount of exercise every day to lose weight. But it is not suitable for doing too strenuous exercise, because it is easy to lose weight with large base exercise, but we can start with low-intensity exercise and gradually increase the intensity of exercise. Below I would like to recommend several exercise methods that are more suitable for people with a large weight loss base.
(1) jogging
The average person jogging for one minute consumes about 15 kilocalories, and the heavier he is, the more he consumes, while the fat in one kilogram is 4500 kilocalories. If you jog for 30 minutes every day without changing your diet, you can lose one kilogram 10 day. On the basis of diet control, jogging for more than 30 minutes every day will have a considerable weight loss effect.
(2) Walk fast
For people with a large base, running fast is easy to hit the knee joint. Walking fast can not only avoid injury, but also consume fat, which is a kind of exercise suitable for people with large base to lose weight. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
(3) Riding a bike
Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise, consuming more calories, which can consume about 420 kilocalories per hour. Very suitable for people who are seriously overweight. It is recommended to take about 40 minutes three or four times a week.
(4) Climbing stairs
Climbing stairs is a healthy aerobic exercise. Its main exercise part is the thigh, but it can also exercise the whole body. And so on ... >>
Question 2: You are wrong to lose weight with a large base. In the end, this practice can only be long skins piled together. You should join strength training, you don't eat enough. Don't lose weight by eating less and exercising more.
Question 3: How do boys with large weight base lose weight? Baidu's method of soaking soil eggs with acetic acid can reduce a lot of heavy metals in the stomach and lose weight quickly. . . .
Question 4: If your weight base is relatively large, such as 200 and reaches 180 kg, is it easier to lose weight? But if you lose weight to 180 kg, it doesn't depend on how you lose weight. It's almost the same if you are dieting, but if you are exercising, the smaller the weight base, the easier it is to lose weight, because the fatter you are, the less you can run R (ST) Q.
Question 5: How to lose weight with a large base? First of all, it is very important to control the first seven days of eating without meat. If possible, eat apples and bananas instead of food for a day. It's called defecation and exercise. Don't worry about losing weight if you have a big base. You can adjust your body by jogging first, and keep your body stable first.
There is also to make sure that you have a firm determination, and you must not eat less than three days in two days, and the rebound will be very serious. After the first week, you can eat meat properly, but you can't eat fried spicy food. Eat less staple food and don't eat staple food at night. Stick to this series, and you can wait until the day when you lose weight successfully.
Question 6: How to calculate the male obesity base: (height cm-80) × 70% = standard weight.
Female: (height cm-70) × 60% = standard weight.
Standard weight plus or minus 10% is normal weight.
Standard weight plus or minus 10% ~ 20% overweight or underweight.
More than 20% of the standard weight is obese or underweight.
Question 7: How do girls with large weight base lose fat? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 8: How do fat women with big base and super tight meat lose weight? I don't know how stubborn your fat is. I don't know what method you have used. I used to be fat. Why not talk about the reason why you are fat first?
The following are personal real experiences and experiences, which are by no means reproduced or copied. They are universal and representative. They are verbose but specific, but they are definitely for reference. Please indicate that the original author is flawless.
Before losing weight:
I 120kg in 2007, 130kg in 2008, 140kg in 2009 and 170kg in 2000.
1 160kg 12 175kg 13 180kg 14 190kg。 The body, like youth, does not know how to cherish it when it has it, and regrets it when it gradually loses it. Fortunately, although my youth is gone, I can still find my unrecognizable body.
In 2007, I graduated from high school with a standard weight of 120 kg. Over the years, I worked less, ate more, ate well, and accidentally gained weight 190 kg. I have never been self-aware and feel slightly fat. I think there are people fatter than me anyway, and I haven't thought about losing weight, but I beg not to continue to gain weight. My mother always said I was too fat. Once in a clothing store, I saw my chubby face and clothes in the mirror, unable to cover my stomach and obviously having a small stomach. Thinking of my 50-year-old parents still worrying about my figure and marriage, I began to try to lose weight. 1June 30th, 4 1 1, I tried to control my diet, eat for four minutes and jog until February, 15. 65438+On July 26th, 2005, I began to control my diet and lose weight by jogging. On September 26th, it was reduced to 14 1 kg. I stopped jogging again and still controlled my diet. Although I am half full, I am not hungry at all, so my road to losing weight is not hard. Seven points of weight loss depends on eating and three points on exercise.
2. Diet:
I insist on less oil, less salt and less sugar. I eat 5 liang of rice, 6 liang of vegetables and 3 liang of meat every day, with balanced nutrition. Basically eat three or four minutes full, and after half a month, the stomach will generally contract and adapt, and the hunger will be alleviated and then disappear. Eating too little or not eating rice and pasta, but eating fruits and vegetables, is lack of nutrition and single, and the skin color, spirit and body will deteriorate, and the basal metabolic rate will decrease. After returning to a normal diet, your weight will rebound quickly, and you will get fat again and again and fall into a vicious circle, which may turn into a physique that is fat after eating a little. Don't be too eager to lose weight, extremes meet, and things are slow and round. Fruit, milk, yogurt, these should also pay attention to the amount, eat too much will be fat. Temporarily give up alcoholic drinks, cakes, ice cream bread, fried fat, instant noodles, biscuits and potato chips, as well as high-calorie sweets and snacks, and give up midnight snacks forever. I make tea occasionally, which may promote weight loss.
Three sports:
I walk and stand for about 3 hours every day.
Try to rest after meals, and then walk or stand for more than 40 minutes.
Jogging for 40 minutes and 5 kilometers every day, and occasionally running more than a dozen push-ups, girls can do sit-ups.
I just started running for 30 seconds, and I can't run any more. After a week of exercise, I can run for 40 minutes in a row. I was a little tired at first, but then I became addicted and was not used to running. Don't run too fast for too long, too fast will grow muscles, too long will consume muscles. It is recommended to run for 2 hours after meals, and it is best to rest for 2 days in the first week of running. I am eager to lose weight and keep running every day. Later, my heels and legs hurt a little. Remember to stretch for ten minutes after running to prevent your legs from getting thicker. If you are too fat to run, you can choose to run first. ) I play songs on my mobile phone while running, otherwise it will be too boring. Later, when I was tired of listening to songs and running the route, I began to play new songs and run a different route, which was fresher and easier to stick to. If you don't like running, you can choose other aerobic exercises.
Getting used to moderate exercise is actually a kind of enjoyment. The most important thing to lose weight is not motivation, perseverance and persistence. The most important thing is to develop the habit of healthy eating in moderation, pay more attention to weight and calories, and find exercises that are easy to stick to or even enjoy. Exercise that is too tired and boring is easy to give up. A drop of water can wear away a stone. I believe that there is no fat that can't be lost, only people who don't want to lose weight. Pay attention to maintaining the results of successful weight loss and prevent rebound. Eat six or seven minutes full with less oil, and stand or walk for about an hour after meals.
Four weight loss diaries:
After I lost weight for a month, I met a platform period. My weight has always been 170 Jin, and I haven't lost a Jin in a week. Maybe I am used to running, so I occasionally climb a mountain and ride a bike, climb a mountain at an altitude of 500 meters 1500 steps, and continue to lose meat. In fact, although the weight has not changed during the platform period, the body shape and waist circumference will change. It is said that during the shaping period, the body fat rate will decrease. Losing weight is actually reducing fat.
During the Spring Festival, big fish and big meat are full or not. I played table tennis with my younger brother several times and went to grandma's house for running ... >>
Question 9: Lose weight! ! How do girls with a large base lose weight? Eat less and exercise more. Never take diet pills. Not reliable, harmful to health.
Question 10: How to lose weight with a large weight base? Zhihu should control his diet, exercise more, and never eat before going to bed. Depending on your physique, whether there is moisture, you can eat some red beans and glutinous rice porridge, and if you have enough time, you can have moxibustion. Knock on the pulse when you are free. Tap around the navel.