145 kg How to lose weight?

First, control staple food and restrict sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Second, reduce calorie intake.

Nutritionists believe that no matter how you control protein, carbohydrates or fat, you will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in 6 weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 calories per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Third, reduce food intake.

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Four, proper exercise, exercise principle:

1. Exercise should be diversified.

I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.

2. Add protein before exercise.

Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Then the load capacity of the same weightlifting exercise will be improved and the body will naturally burn more calories than usual. However, eating by exercise time should not be too close.

3. Keep the training interval

People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.

4. Healthy and reasonable diet

Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.

5. Warm up before exercise

It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.

Exercise in the morning

Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.

be concentrated

The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, combined with movements, focusing on abdominal muscles and gluteal muscles can enhance the strength of these muscles and make the pace more firm and powerful.

Precautions after exercise:

1. Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.

2. The body is acidic after exercise, so you should eat more alkaline foods such as fruits and vegetables.

Don't drink a lot of water after exercise, because after water is absorbed by the stomach and enters the blood, it will increase blood circulation and put a burden on the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.