Whether male or female, if your weight has reached 200 catties, the first thing you should consider is that you don't have fatty liver, your weight loss goal is fundamentally about eliminating fatty liver, this is the first step.

You will find that most people over 200 catties have a seriously excessive amount of visceral fat, their waist-hip ratio is close to or even 1.

This is also the reason why you have fatty liver. Your first step should be to reduce visceral fat.

At the same time, your body fat percentage is also an important indicator.

My suggestion is that once you exceed 200 catties and are an obese population, you must seriously lose weight. Because such a physical condition cannot have a good quality of life and cannot avoid many chronic diseases. In fact, you are waiting for slow and sudden diseases to come to you. You must stop other things and devote all your energy to solving this weight loss.

Weight loss strategy

Before losing weight, you need to know the following data: triglycerides, total cholesterol, low-density lipoprotein, high-density lipoprotein, fatty liver condition, and any other diseases or symptoms.

If you are a drinking population, you must make a firm decision to quit drinking and smoking. These will all benefit your fatty liver and weight loss progress.

First, in terms of diet, you need to do two things. First, calculate your daily total consumption and then calculate your daily intake. Second, reduce the intake of carbohydrates and increase the intake of protein and good fats.

This is a very professional thing. Even if you calculate your total consumption and intake, it doesn't necessarily work. Your plan is to constantly adjust it as you go along.

At the same time, targeted nutritional supplementation in your diet is particularly important. Vitamins, minerals, and good fats are all necessary.

In terms of exercise, don't start running just because you're talking about weight loss. Instead, you need to develop a workout plan according to your situation. The main way is strength training combined with aerobic exercise.

First, find your starting point for exercise and gradually start exercising. The heart rate should be recorded each time you train.

During exercise, anaerobic exercise will increase muscle mass in your body and increase heat consumption, while aerobic exercise can increase consumption and improve atherosclerosis.

The entire weight loss plan should be planned in 90-day cycles, step by step, and you will gradually discover that you have become a fitness enthusiast.

Resources needed for weight loss

Prepare a body fat scale, purchase a suitable body fat scale, don't buy too cheap body fat scales, and brand-name body fat scales.

Prepare lunch boxes, kitchen scales, and sportswear.

It's best to have a professional nutritionist to provide guidance for you, so you won't go off track. Many people fail to lose weight because they lack professional guidance.

Yanshi Yard · Follow me Dry Goods