Weight loss is a perennial topic, especially for those with high self-requirements. Their physique is already good, but they still pursue extreme results.

What kind of people truly need to lose weight? We need to use some means to judge

1. BMI

BMI18, indicating that you are already very thin, and there is almost no need to consider reducing weight

BMI25 or even above, indicating that your weight relative to your height is relatively high, and there may be a lot of fat, you shouldconsider slimming

However, for people who have been doing strength and comprehensive training for a long time, the BMI reference value is not meaningful, it is more suitable for people who don't exercise much

2. Waist circumference

​

Men: Waist circumference80cm, Women: Waist circumference70cm, This indicates that you are not so healthy, fat accumulation will increase the health risks, start to consider weight loss

​

Through waist circumference to judge, similar to BMI judgment, it is just a reference value. It does not rule out that some people are naturally fat-waisted or have developed abdominal muscles due to training after a long time, and they have not accumulated a lot of fat

3. Visual observation

​

People's eyes are very precise measuring instruments. If you observe your physique through your eyes and find that your body fat is already very high, you really need to reduce some fat

So, if you conclude whether to lose weight, let's first look at how to lose fat?

1. Low fat

Generally, ordinary people's fat intake should account for 30% or even more of the daily total calories. For dieters, the fat intake should be 20%-25% of the daily total calorie reduction. Avoid eating cakes, pastries, egg yolk sauce, salad dressing, and artificial cream, which contain trans fats. You can eat more fish, shrimp, chicken breast, and eat less pork, lamb, and animal organs

​

Choose skim milk and olive oil. Avoid frying when cooking, prefer to cold mix, steam, boil, and stew. Some fish oil supplements are also very good for fat loss and health

Overly restricting fat intake can lead to a decrease in testosterone and also affect the absorption of fat-soluble vitamins

Fat also has the effect of increasing satiety, and excessive reduction in fat can easily lead to hunger after eating

2. Low carbohydrates

One. Control the total carbohydrate intake, eat less and more meals

Replace the original refined white flour staple foods with coarse grains, beans, and potatoes to increase satiety and nutrient intake

Two. Choose low glycemic index carbohydrates

Low glycemic index carbohydrates take longer to be digested and absorbed by the body, which can serve as a long-term energy supply without causing rapid fluctuations in blood sugar

Apples, pears, peaches, plums, and citrus fruits have a lower glycemic index than oats and quinoa

Grapes, pineapple, watermelon, and mango have a higher glycemic index

Note: Many dieters don't dare to eat after exercise, in fact, after a large-intensity exercise, the body's glycogen reserves are in a state of scarcity, at this time if not replenished in time, it will cause muscle loss. After exercise, it is not recommended to worry about fat accumulation by replenishing high glycemic index carbohydrates

3. High protein

​

Chicken, duck, goose, and fish meat are called white meat or light meat; aquatic shellfish such as shrimp and crab are almost colorless, which is colorless meat. Light meat and colorless meat have lower saturated fat and cholesterol content than red meat, and it is recommended to choose colorless and light-colored meat, and eat less red meat. Eating protein can increase the body's metabolic rate by 30%, and the duration is also relatively long, which can last 10-12 hours

Finally, I recommend a reference diet plan

​

Breakfast6-7am

2 eggs, 1 cup of skim or low-fat milk, a bowl of millet porridge or a bowl of oats and 2-3 slices of whole wheat bread

Snack9-10am

An apple or a cucumber

Lunch12-13pm

​

A bowl of rice, 2 eggs, 200g boiled chicken or steamed fish, 300g vegetables

Snack3-4pm

7-8 small tomatoes or an orange

Dinner6-7pm

Half a bowl of rice, 2 eggs, 200g boiled muscle meat, shrimp meat or steamed fish, 300g vegetables

If you feel hungry after dinner, you can eat 7-8 small tomatoes or a small cucumber.

If you increase the exercise intensity during weight loss, you can supplement protein after exercise, such as 2-3 chicken eggs

If you want to lose weight, it is better to control your diet first, and then lose weight. It is difficult to control your diet to lose weight, and it is more difficult to start losing weight. I suggest that you first control your diet for a period of time, and then add exercise