Low Body Fat Reduction Guide

What is a Small Basal Metabolic Rate?

If your weight is between 100-120 jin (for women), and your BMI is between 18.4 and 24, you basically fall into the category of having a small basal metabolic rate.

Characteristics of Small Basal Metabolic Rate Fat Loss:

The weight loss is relatively slow, metabolism feels low, and it is particularly hard to lose weight.

Maintaining a Positive Attitude for Small Basal Metabolic Rate Fat Loss:

1. There is nothing that you cannot eat, just control the amount.

   It’s only for health, so try to eat less of milk tea and fried chicken. If you really want milk tea, go ahead, but eat less at the main meal or increase your exercise intensity for that day. Don’t believe in things you can eat a lot of without gaining weight. Eating a bunch of things you don’t like will only make you crave more of what you do like and lead to binge eating.

2. There is no quick way to lose weight.

   If you eat one bowl less rice every day, it will take 35 days to lose 1 kilogram of fat. Adjust your mindset, go at your own pace, and leave the rest to time.

3. Pay less attention to the scale and more to changes in measurements.

   There’s no need to weigh yourself every day or to get anxious if the scale doesn’t change for a few days. If the scale doesn’t move, it might be due to muscle gain and improved body shape.

4. Don’t fight against your desires.

   If you’re not satisfied with your cravings, they’ll only grow stronger. For example, if you want high-calorie food in the morning and resist until the evening, you might end up eating a lot more. Don’t be too restrictive; it’s the quantity that matters.

Diet Recommendations for Small Basal Metabolic Rate Fat Loss:

Weight gain isn’t about what you eat but about your diet structure. It’s not recommended to count calories every day. Counting calories can be tedious, lead to guilt, and add psychological stress. Weight loss is already challenging enough, so don’t make yourself feel worse.

Here are three dietary structures to remember:

Breakfast: Four small items

Egg + pure milk/unsweetened soy milk/unsweetened yogurt + oatmeal/whole wheat toast/sweet potato/purple sweet potato + 150g vegetables/100g fruit

Lunch: 2:1:1 Diet Method

1 fist of staple food + 1 fist of meat + 2 fists of vegetables

Choose high-quality protein, avoid fatty meat!

Dinner: Based on lunch, reduce carbohydrates by half

Half a fist of staple food + 1 fist of meat + 2 fists of vegetables

Exercise Recommendations for Small Basal Metabolic Rate Fat Loss:

1. It’s recommended to eat less and move more.

   If you eat only to 70% full and add exercise, your body may think it's in starvation mode and start storing fat and water. If you eat to 80% full or normally full, exercise is recommended.

2. Focus on aerobic exercise for fat burning, and resistance training for shaping.

   Follow a workout plan like 10 minutes warm-up > 20 minutes resistance training > 30 minutes aerobic exercise > 10 minutes stretching, or 10 minutes warm-up > 20-40 minutes HIIT training (a combination of aerobic and anaerobic) > 10 minutes stretching. Exercise 3-5 times a week; if possible, work out in the morning.

3. Recommended workout tutorials (available on Bilibili or Keep):

   Shoulder and back training: Ouyang Chunxiao’s girl back;Ginny’s slim back; Zhou Liuye’s trapezius muscle Slim arms: Han Xiaosi’s slim arms; Beautiful ballet swan arms Slim abdomen: Zhou Liuye’s vest line; Pamela’s vest line; Han Xiaosi’s vest line Low-intensity cardio: Zheng Duoyan’s little red hat; Zhou Liuye’s 20-minute fat-burning exercise; Pamela’s 15-minute retro aerobic exercise Medium to high-intensity cardio: Pamela’s 20-minute full-body workout; Lin Qianyu’s 30-minute full-body fat-burning exercise; Chie Chie Chie’s 45-minute HIIT; Pamela’s 15-minute HIIT

Precautions for Small Basal Metabolic Rate Fat Loss:

What to do when hungry:

Diet for small basal metabolic rate is stricter than for larger basal metabolic rates, but to prevent overeating, prioritize protein sources like an egg or a few boiled shrimp. These provide a strong feeling of fullness and can increase muscle content to speed up metabolism.

Control salt intake:

Too much salt can cause water retention, prevent weight loss, and reduce measurement changes. Keep daily salt intake under 6g!

Control oil intake:

Too little oil can affect menstrual health and cause constipation, but too much is not good either. Limit cooking oil to 20g per day.

Control fruit intake:

Fruit intake should be strict! Don’t use it as a meal replacement; it won’t help with weight loss and can lead to visceral fat accumulation and a protruding abdomen. Aim to keep daily fruit intake within 200g.

Drink plenty of water:

Drink at least 2000ml of water daily, which is about 4 bottles of mineral water. Insufficient water can prevent fat from being broken down.

Spring Intense Weight Loss Plan

First Week:

1. Eat normally for all three meals.

2. Do not eat anything after 7 PM.

3. Cut out snacks and milk tea.

4. No need for exercise.

5. Drink a glass of water before meals to increase satiety.

6. Only those who can stick to this can proceed to the next week.

   Expected weight loss: 3-5 kg

Second Week:

1. Eat normally for breakfast and lunch.

2. Eat less or skip dinner.

3. Drink 2000 ml of water daily.

4. No need for exercise.

5. Expect weight loss and a reduction in appetite.

6. Persist for a more beautiful and slimmer self.

   Expected weight loss: 4-7 kg

Third Week:

1. For breakfast, eat only eggs and drink milk.

2. Eat well for lunch, up to 80% full.

3. Eat less or skip dinner.

4. Begin aerobic exercises such as running, skipping rope, swimming, etc.

5. Focus on high-protein and vegetable-rich foods.

6. Continue, and success will be within reach.

   Expected weight loss: 4-7 kg