The basic calorie consumption is the amount of calories you will consume just by lying still and breathing every day. The theory is that the heavier the weight, the younger the age, and the higher the basic calorie consumption. (This may also be the reason why fat people are afraid of heat. )
When the daily calorie intake is basically equal to the basic calorie consumption, the weight remains unchanged; When the calorie consumption exceeds 200 calories, the weight will gradually increase; When the basic calorie consumption is less than 200 calories, the weight will gradually decrease;
Exercise calorie consumption refers to the calories consumed by all behaviors (including talking) and activities every day, including sports in a narrow sense.
You can find relevant websites (including Mint) to calculate and understand your own situation.
Speaking of "intake", I guess it should be: total calorie consumption-200 calories.
My own experience in losing weight is:
1, the key is to control the calorie intake, which is 300 calories less than the basic calorie consumption every day;
2. Walk at least 6000 steps every day (preferably 10000 or more, including: walking, shopping, walking around the office, etc. );
3. Drink water every 45 minutes;
4. Doing aerobic exercise such as swimming, stunt kite or aerobic exercise for more than 45 minutes on weekends, or doing more housework, not only tidies up the room, but also increases exercise consumption.
The above combination has a good effect, and it can lose at least 10 kg in about 4 ~ 6 months, which is a healthy way to lose weight without rebounding.
A friend of mine uses that kind of "suicide" exercise to lose weight. At first, the effect is obvious, but in the middle and late stages, it will fall into a bottleneck. Once the exercise is relaxed, it will rebound quickly.
It should be pointed out that:
"Eat enough to lose weight" seems to be a joke, but it is completely correct! !
Eating less than 300 calories a day doesn't mean you will be hungry. If you are hungry, it is impossible to persist for a long time, and it is not good for your health, so it is not healthy to lose weight.
Instead, it is necessary to reduce red foods such as livestock meat, fried foods, drinks, ice cream and sugar, and replace them with more green foods such as vegetables and cereals and appropriate yellow foods such as chicken, fish, eggs, rice and pasta.
Not only to eat, but also to eat, to eat!
The suggested ratio is: red food 15%+ yellow food 35%+ green food 50%.
Eat less and more meals every day, and control the total amount in proportion.