The epidemic is under effective control, and the summer is coming, many people may now start to lose weight, weight control, want to put on beautiful clothes, skirts when the weather is hot, go out to play. But Fat loss is not simply about eating or planning, but about a long-term, sustained lifestyle that includes daily eating habits and exercise habits. I lost 25kg in 2019 and I sorted out the 3 steps about losing weight, so that we can lose weight scientifically.
As for me, I went to the UK in 2019 to start my study journey. Because I don’t know how to cook, I eat takeaway food every day, mostly burgers, French fries and other fast food. Within a few months, my weight rose to nearly 130KG. I felt uncomfortable in my body, so I made up my mind to lose weight, at least to keep healthy.
In half a year, I lost 20KG, learned to cook, went to the gym with a trainer to learn fitness, and began to develop good living habits, including diet plan and exercise plan. Later weight did not change, the loss is very slow, but has reached my idea.
Until now, I still keep it. Now my weight is still under 100KG. I am very satisfied with it and my body indicators are also normal.
Let me give you a brief introduction to the next few points about lose weight.
body fat percentage
First, we need to determine whether we are obese or not. The most commonly used measurement index is body mass index (BMI), which can be obtained by dividing weight (kg) by height squared (meter) . Or you can use a Bady – Fat calculator.
For men, the circumference of the neck and abdomen, height and weight were measured.
Women were measured at the circumference of the neck, hips, waist, height, and weight.
Attention should be paid to the fact that body fat rate is a dynamic indicator, and the basic value of each person is different, and the physical conditions and needs are also different. Therefore, it is recommended to choose an appropriate target under the guidance of professionals, such as doctors, nutritionists and body fat managers. For middle-aged and elderly people, the index should be appropriately relaxed due to the slow metabolism itself.
It’s not hard to see that a body fat percentage of around 20% is suitable for almost all ages. So what does a body fat percentage of 20% look like?
At this time can not see so much muscle lines, can not see 6 abdominal muscles, but the overall body is more beautiful, belong to the ordinary bodybuilding figure.
Want this kind of body? Let’s lose weight.
1.Cut down on carbs
Research shows that low-carb diets are part of an effective weight-loss strategy.
The diet limits carbohydrate intake — including sugar and starches like bread and pasta, is high in carbohydrates, while nutrition is lacking in many other things. — and replaces it with protein, healthy fats and vegetables.
Low-carb diets can reduce one’s appetite, cause people to eat fewer calories, and help people lose weight more easily than other diets, as long as they keep the diet.
The benefits of a low-carb diet go beyond weight loss; it can help lower blood sugar, blood pressure, and triglycerides.
It can also help raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.
2. Eat more protein, fat and vegetables
Under normal circumstances, men consume an average of 56-91 grams per day ,women 46-75 grams per day.Healthy sources of protein include eggs, beef, chicken, lamb, fish and seafood, and legumes.
Eating the recommended amount of protein is important to maintain health and muscle mass while losing weight.There is evidence that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.
Eat more green leafy vegetables, I recommend Broccoli, cauliflower, Olive, Tomatoes, Kale, Brussels Sprouts, Cabbage, Swiss chard, cucumber. They are high in nutrients and low in calories and carbohydrates.
About fat, don’t be afraid of it. Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. such as: butter, margarine, shortening, beef or pork fat.
We should choose monounsaturated fat and polyunsaturated fat.
Monounsaturated fats are found in many foods and fats.
Studies have consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol levels and reduce your risk of cardiovascular disease.
These foods include: nuts (almonds, cashews, peanuts, pecans), vegetable oils (olive oil, peanut oil), peanut butter and almond butter, and avocado.
Polyunsaturated fats are called “essential fats” because the body can’t make them and needs to get them from food.Plant foods and fats are the main sources of this fat.
Some type of this fat, called omega-3 fatty acids, has been shown to be particularly good for your heart.
The following types of foods contain omega-3 fatty acids: salmon, herring, sardines, walnuts, flaxseed, and canola oil.
3. Moderate Exercise
Whether you’re in school or at work, doing some moderate cardio and resistance training is a great way to lose weight.
Try going to the gym three or four times a week for resistance training and strength training. If you’re new to the gym, ask the trainer for some advice. Make sure your doctor is also aware of any new exercise plans.
I usually do resistance training 4 times a week and cardio training 2 times a week. With a healthy diet, gradually you will find yourself changing. You will become sunny, feel good every day, your body will become light, and you will have a good figure.
I hope my advice will help you lose weight successfully.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional.If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.