Boys lose weight

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The international standard for measuring fatness and thinness is the BMI index! That is, BMI index = weight (kilograms) divided by height (meters) squared Kg/m2

Thin: BMI index lt; 18

Normal weight: BMI index = 18 - 25

Overweight: BMI = 25 - 30

Mild obesity: BMI >30

Moderate obesity: BMI >35

Severe obesity: BMI index gt; 40

If your BMI value is 22~25, congratulations, because 22~25 is a BMI value that is less susceptible to diseases according to Asian standards . I calculated your BMI to be 20.8. Nothing could be more normal! You don’t have to lose weight at all! Just want partial body shaping! It would be better if you lose your belly and get in shape! Because you are not fat, even if you are given a weight loss plan, you will not lose much weight!

Let’s talk about the fitness plan first!

How to exercise to lose weight

1. Avoid strenuous exercise

Strenuous exercise is ineffective and unhelpful for weight loss. For example, running on a treadmill, lifting barbells, playing football and all kinds of jumping and jumping, the exercise time is short and the amount of exercise is large, the human body's consumption increases sharply. A large proportion of this consumption is sugar and water, which is easy to produce If you are hungry and thirsty, you will involuntarily increase your food intake. This type of exercise is not easy to maintain. When the heart rate exceeds 160 beats/minute, the fatigue often causes people to give up the exercise. The result of stopping and stopping the exercise is of course ineffective in losing weight. Even if you really grit your teeth and persevere to the end, you will usually train all the muscles in your body to be extremely plump and powerful, which is far from the traditional slender and graceful beauty of oriental women.

2. Insist on aerobic exercise

Chronic exercise is aerobic exercise, which is low-intensity, rhythmic, and not easy to interrupt. It is beneficial to reducing the amount of subcutaneous fat and reducing the size of subcutaneous fat. Volume for digestion and circulation. For example, walking, cycling, jogging, swimming, Tai Chi, etc.

The requirements are: 1. There is enough oxygen to participate, preferably outdoors; 2. It must be maintained for 30 to 60 minutes; 3. The heart rate is less than 150 beats/min during exercise. Time not to exercise: when hungry, before eating, and before going to bed.

The best time to exercise is between 7 and 8 o'clock in the evening.

In addition, you can also continue to exercise at home, such as squat exercises, skipping rope, using a chair instead of ribs to kick your legs back and forth, etc.

In short, the principle of exercise to lose weight is to insist on doing aerobic exercise no less than twice a week. Short-term exercise will not have obvious effects. You must strengthen your confidence and persist in exercising until you achieve the goal of healthy weight loss.

I recommend the following exercise methods for you, which will help you lose weight without getting tired

Walking:

The results of walking exercise medicine research reveal: brisk walking is the best way to Simple yet effective cardio workout. Exercisers must control their own intensity based on their health, physical strength, age and habits. The speed should generally be controlled at 100 to 130 meters per minute, and each walk should last no less than 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after eating every day.

Jogging:

Jogging is the most popular aerobic metabolic exercise method in the world today. It is beneficial to maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease, Hypertension, arteriosclerosis, obesity, etc. all have good effects. The speed of jogging should not be too fast. It should be maintained at a uniform speed without subjective discomfort. Objectively, it is appropriate to control the heart rate per minute at 180 minus your age. For example, a 30-year-old person's heart rate when jogging should be 180-30=150 beats per minute, and the exercise time should be no less than 20 minutes and no less than 4 times a week.

Alternate running and walking:

There are two methods of alternating running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. Every two weeks, you can adjust the amount of exercise to increase the amount of exercise, shorten the walking time, and increase the running time.

The other is to start exercising by walking and gradually transition to jogging instead of walking. Exercise time can last 20 to 30 minutes, no less than 4 times a week.

Then there are the local slimming exercises you need! The most effective way to do this kind of local body shaping is to do body shaping exercises! Let me tell you a set of leg slimming exercises that are not troublesome at all and are also very effective! Don't tell me that this set of weight-loss exercises is not my original creation! First of all, I didn’t make this routine up, I’m not that capable yet! Secondly, I have recommended it to others, and it is very effective if you persist!

Absolutely effective method to slim down the belly in one month

The first step: abdominal exercise

Tip: Although this exercise is simple, it is very effective. Lie on the ground Straighten your feet, lift them up, and lower them without touching the ground. Repeat 15 times. 3-4 times a day, 15 times each time.

The second step: Sit-ups to strengthen abdominal muscles

Instructions: Bend your legs and knees to 60 degrees, use pillows to support your feet; place your right hand on your left knee, and at the same time lift your body until your shoulders are away from each other. Do it 10 times on the ground, then switch hands and do 10 more times.

Third move: Breathing to train side abdominal muscles

Instructions: Relax your whole body, inhale a lot of air, and then slowly exhale through your mouth. After exhaling about 70%, hold your breath. Squeeze your lower abdomen and let the air rise to the top of your chest. Then inflate your abdomen and lower the air to your abdomen. Then, lift the air up to the chest, lower it to the abdomen, and then slowly exhale through the mouth. Repeat 5 times, and finally do two groups.

The fourth move: Turn around and train the internal and external oblique muscles

Instructions: Stand on the left foot, lift the right foot, hold both hands and twist the body hard, and touch the left elbow to the right knee. Alternate left and right 20 times.

Method to slim down the belly before going to bed

1. Lie on your back straight and relax your body. Place your palms on your belly button with your palms facing down.

2. Massage in clockwise circles, starting at the center of the navel, and then gradually expanding the area to the lower chest and lower abdomen.

3. Then massage in a counterclockwise direction, and gradually narrow the circle until it reaches the center of the navel. The total massage time is about 2 to 3 minutes.

Finally, let’s talk about diet. If you eat according to the following principles, you will be fine!

The so-called balanced diet is a balanced intake of six major food categories. The recommended daily intake is as follows:

3 to 6 bowls of grains and roots, 1 to 2 servings of milk, eggs, beans, fish and meat 4 servings

3 plates of vegetables, 2 servings of fruits, 2 to 3 tablespoons of fats and oils

Keep it in mind and train yourself to take in an average amount every day, so that you can lose weight in a healthy and balanced way. beautiful!

If you have no idea about normal diet, then refer to the table below and choose something different to eat every day, which is also fun!

You can lose weight by eating three reasonable meals a day

The nutritious menu provided by this recipe can help people in need. The effect may be significant, and you can lose about 4-5 pounds per month.

Breakfast (choose one)

A. A bowl of wheat bran and a cup of skim milk

B. Three apples and a cup of tea

C. Two bananas and one cup of green tea

D. One raisin wheat bag and one cup of oolong tea

E. Corn flakes and one bowl of skimmed milk and one cup

F. Prunes Five grains of skim milk and a cup

G. A wheat bag and a cup of prune juice

Lunch (choose two)

A. Tomato and egg sandwich A cup of green tea One cup

B. One bowl of wonton noodles and one bowl of roasted vegetables

C. One plate of vegetable salad and one cup of green tea

D. One bowl of spinach noodles and oolong tea One cup

E. One bowl of beef balls and rice and one bowl of seared vegetables

F. One bowl of black rice balls and one bowl of seared vegetables

G. One bowl of tuna sandwich One cup of tea

Dinner (choose one)

A. One piece of pork chop, one bowl of clear soup, one bowl of roasted vegetables, two and half bowls of white rice

B. Beef One piece of clear soup, one bowl of roasted vegetables, two bowls of white rice and a half bowl

C. Nine slices of lean meat, one bowl of clear soup, one bowl of roasted vegetables, two bowls of white rice and a half bowl

D. Steamed eggs, six tablespoons of clear soup One bowl of roasted vegetables, two bowls of white rice and half a bowl

E. Three braised chicken wings in clear soup, one bowl of roasted vegetables, two bowls of white rice and half a bowl

F. Four pieces of fried chicken (skinless) One bowl of clear soup, one bowl of roasted vegetables, two bowls of white rice, and a half bowl

G. Eight fried shrimps, one bowl of clear soup, one bowl of roasted vegetables, two bowls of white rice, and a half bowl

There is no absolute in the so-called healthy recipes, remember Eat more fruits and vegetables and less fried, smoked and grilled high-calorie foods. Eat staple foods in moderation and try not to eat snacks~~~~~

The above are all effective methods! But you have to persist to get results! Hope this helps! Hope to adopt!