Four different base weight loss methods Personalised fat loss

Four different base weight loss methods Personalised fat loss

4 different base weight loss methods

Self-test table BMI=weight(kg)/height(m)²

1) Super-large base 80-100 kg BMI≥30,

abnormal physical examination indicators,

some early manifestations of chronic

diseases, such as high blood pressure at

the critical point, insulin resistance, joint

pain

2) Large base 70-80 kg 25≦BMI≦30, abnormal

physical examination indicators, such as blood fat,

uric acid, high blood sugar

3) Small base 55-70 kg 20≦BMI≤24, sub-health

performance, such as easy fatigue, poor sleep quality, drowsiness after meals, dizziness

4) Ultra-small base 45-55 kg BMI<20, local obesity, small health problems, such as indigestion, stomach pain,

fatigue, poor sleep quality

Super-large base 80-100 kg

Mainly control your diet and don't exercise

1) Control sugar

• Reduce sugar: If it is difficult to reduce the amount of food at the beginning, you can try to gradually replace sugary foods. For example, replace desserts with fruits, and choose sugar-free or low-sugar drinks.
• Avoid processed foods: Reduce the intake of processed foods, which are usually high in sugar and high in fat.

2) Eat less and eat more

• Meal-splitting system: Try the meal-splitting system,

that is, eating more meals a day but a small amount

per meal, which helps to control hunger and amount

of food.

• Diet diary: Record your daily diet to help self-monitor

and adjust your eating habits.

3) Activities after meals

Increase after-meal activities, mainly walk and walk slowly to

avoid knee damage.

4) Nutrition consultation

Regular physical examination, ask a nutritionist or doctor for

advice, and receive treatment if necessary.

Large base 70-80 kg

Mainly control your diet and don't exercise

1) 211 Diet

Each meal includes two fist-sized vegetables, a fist-sized meat and a fist staple food, and 1-2 fruits a day.

Don't go on a diet. Add more vegetables when you can't eat enough to maintain a balanced nutrition.

2) Healthy food

Learn to identify high-sugar, high-fat and high-salt foods, especially hidden ingredients in processed foods, and

replace them with healthy foods. The staple food chooses whole grains instead of refined grains to provide more

fibre and nutrition.

3) Aerobic exercise

In addition to walking and fast walking, you can also add aerobic exercises such as swimming and cycling. With

the improvement of physical fitness, the intensity and duration of exercise will gradually increase.

4) Lifestyle

Improve sleep quality and stress management, and eliminate fatting factors

Small base 55-70 kg

Diet control + regular exercise

1) 168 Diet

This intermittent fasting method helps to increase the body's

sensitivity to insulin, which is conducive to blood sugar control

and fat burning. Adjust the time of the eating window

appropriately according to personal living habits and physical

reactions.

2) Seven points full

Make sure that each meal contains enough protein, healthy fat

and fibre to increase the feeling of satiety. Avoid overeating

caused by hunger. You can add nuts, fruits, soy milk, etc. as

snacks.

3) Aerobic + anaerobic exercise

Exercise at least 3 times a week, adjust the type and intensity of

exercise according to personal ability and preferences, and avoid overtraining.

4) Keep happy

Try to make yourself happy. Don't be discouraged when you see progress. You will soon succeed.

Ultra-small base number 45-55kg 

Balanced diet + strength training

1) Balance diet

Balanced nutrition to ensure that the diet contains enough protein, healthy fat, compound carbohydrates and

various vitamins and minerals. Avoid excessive restriction of heat intake in order to lose weight, which may lead

to malnutrition and health problems.

2) Don't measure at weight, measure body shape

● Regularly measure body shape: use a tape measure to regularly measure all parts of the body, such as waist

circumference and buttocks. Circumference, thigh circumference, etc., to more accurately evaluate body size

changes

● Body assessment: to understand whether different parts of the body develop in a balanced way

3) Mainly strength training

Formulate targeted strength training according to the parts you are not satisfied with, such as the abdomen,

thighs and arms.

Practice the plan, and carry out whole-body training at the same time to maintain physical balance.

4) Improve metabolism

Drink more black coffee and green tea, sleep 8 hours a day, and maintain a good body!!