The international standard to measure obesity is the body mass index! That is, body mass index = weight (kg) divided by the square Kg/m2 of height (m).
Thin: Body Mass Index
Normal weight: body mass index = 18-25.
Overweight: body mass index = 25-30.
Mild obesity: body mass index >; 30
Moderate obesity: body mass index >; 35
Severe obesity: body mass index >; 40
If your body mass index is 22~25, congratulations, because according to Asian standards, 22~25 is a body mass index that is not easy to get sick. I calculated that your body mass index is 20.8. Nothing is more normal than this! There is no need to lose weight! Just local body shaping! It is best to lose your stomach and figure! Because you are not fat, even if I make a weight loss plan for you, you won't lose much!
Let's talk about the fitness plan first!
How to exercise to lose weight
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
For you, I suggest the following exercise methods, which will make you thin and not tired.
Walking:
The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Jogging:
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, for a 30-year-old person, the heart rate during jogging should be 180-30= 150 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week.
Alternate escape:
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.
Then there is the local slimming exercise you need! The most effective part of this kind of fitness is doing aerobics! Tell you a set of stovepipe exercises, which is not troublesome at all and is very effective! Don't tell me I didn't create this slimming exercise! First of all, I didn't make up this exercise. I'm not that capable! Secondly, I have recommended it to others, and it is still very effective to stick to it!
One month is absolutely effective.
The first trick: abdominal exercise
Formula: Although this exercise is simple, it is very effective. Lie on the ground and straighten your feet, then lift them and put them back. Do it without touching the ground 15 times. Three or four times a day, each time 15 times.
The second measure: sit-ups to practice positive abdominal muscles.
Mouth formula: bend your knees 60 degrees and use a pillow to pad your feet; Put your right hand on your left knee and lift yourself off the ground at the same time, do 10 times, and then change hands to do 10 times.
The third measure: take a deep breath and practice the lateral abdominal muscles.
Mouth formula: relax, inhale a lot of air, then exhale slowly through your mouth, spit out about 70% and hold your breath. Reduce the abdomen, the qi rises above the chest, and then swell the abdomen and lower the qi to the abdomen. Then, lift the breath to the chest, descend to the abdomen, and then exhale slowly through the mouth, repeating for 5 times and doing two groups.
The fourth measure: turn around and practice the internal and external oblique muscles.
Formula: Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. Alternate left and right 20 times.
Thin belly before going to bed
1, lie flat and relax, with your palms on your navel and palms down.
2. Massage in a clockwise circle, starting from the center of the navel, and then gradually expanding the scope to the lower chest and lower abdomen.
3. Then massage counterclockwise and gradually narrow the circle until it shrinks to the center of the navel. The total time is about 2 to 3 minutes.
Finally, talk about diet and eat according to the following principles.
The so-called balanced diet is a balanced intake of six kinds of food. The recommended daily intake is as follows:
3 ~ 6 bowls of cereal, roots, milk, 1 ~ 2 parts, eggs, beans and fish 4 parts.
Vegetables, 3 vegetables, fruits, 2 oils, 2 ~ 3 tablespoons.
Keep in mind, train yourself to eat evenly every day, and become thin and beautiful in a healthy and balanced way!
If you don't know what a normal diet is, please refer to the table below. It's interesting to choose different foods from them every day!
Three meals a day is reasonable and thin.
The nutrition menu provided by this recipe can help people in need, and the effect may be remarkable, and it can reduce about 4-5 kg per month.
Breakfast (choose one)
A bowl of skim wheat bran milk.
B.apples and three cups of green tea.
C.bananas, two green teas and a cup.
D. Wrap a cup of oolong tea with raisins and wheat.
E. cornflakes, a bowl of skim milk and a cup.
F. prunes, five skim milk and one cup.
G. A bag of wheat and a glass of prune juice.
Lunch (choose two)
A tomato and egg sandwich and a cup of green tea.
B. A bowl of boiled vegetables, Wonton Noodles.
A plate of salad and a cup of green tea.
D. spinach noodles, a bowl of oolong tea and a cup.
E. a bowl of beef balls, rice and a bowl of boiled vegetables.
F. a bowl of boiled rice and a bowl of boiled vegetables.
G. tuna sandwich and a cup of green tea.
Dinner (choose one)
A. Pork chops, a clear soup, a bowl of boiled vegetables, two bowls of plain rice and a half bowls.
B. Steak, a clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.
C. Nine slices of lean meat, clear soup, a bowl of boiled vegetables, two bowls of plain rice and a half bowls.
D. Steamed eggs, six tablespoons clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.
E. Salted chicken wings, three clear soups, one bowl of boiled vegetables, two bowls of boiled rice and half a bowl.
F. Four pieces of fried chicken (peeled) broth, one bowl of boiled vegetables and two and a half bowls of boiled rice.
G. Fried shrimp, eight clear soups, a bowl of boiled vegetables, two bowls of rice and a half bowls.
The so-called healthy diet is not absolute. Remember to eat more fruits and vegetables, eat less fried and smoked high-calorie foods, and try not to eat snacks as much as possible ~ ~ ~
All of the above are effective methods! But only persistence can have an effect! I hope it helps you! Hope to adopt!