Calorie is undoubtedly the first consideration in all diet plans. Excess or deficiency of calories determines whether you gain or lose weight.
If you want to reduce your calorie intake, then your total calorie intake is lower than your total calorie consumption. At a stable fat reduction rate, your calorie deficit needs to be between 10 and 15% of your total consumption.
If you want to increase, then the total calories you consume are higher than the total calories you consume. Similarly, if you want to gain muscle steadily (avoid adding too much fat), the calorie surplus should not be too much, which is between 10- 15% of your total consumption. But just controlling calories is not enough to control muscle gain and fat loss.
Dietary principle that must be followed in reducing fat and shaping: take enough protein.
According to the calorie value to be reduced by 7700 calories per kilogram of body weight, the weekly reduction is 0.5~ 1 kg, and the reasonable weight loss period is determined.
For example:
Weight to lose weight = current weight-target weight =6 (kg).
Weight loss period = 3 months (0.5 kg less per week on average)
Total calorie intake that must be reduced within 3 months = 6 × 7700 = 46200 calories.
The calorie intake that must be reduced every day = 46200÷ (during weight loss) 90 (days) ≈5 13 calories.
Daily calorie intake during weight loss = daily calorie demand (BMRx activity factor index)-daily calorie intake must be reduced =1804.79-513 =1291.79 ≈1200.
2. Sports.
Exercise mainly follows three principles: first, high-intensity changes-continuous fat reduction, stimulating the secretion of growth hormone; Second, intermittent exercise-effectively reduce fat and promote fat metabolism; Third, cooperate with good aerobic exercise-jogging, beneficial, etc.
The health plan needs to be made according to your actual situation. I don't know what your strengths are, such as what ingredients are easy to get or what sports are easy to achieve. So the specific plan needs you to provide your actual situation. In addition, I can provide you with a conversion table of exercise calories and diet calories. You can control diet and exercise according to the calories in the table, so that the calories consumed by exercise are higher than those consumed by diet. You can trust Weibo privately: An Meng.