During this time, there were many people who consulted me, and I received such a consultation a few days ago. The female is 1.72 meters tall and weighs 55 kilograms. I did the math, 172-107.5 = 64.5kg, which means that she is about 10 kg thinner than the standard weight.
In other words, she doesn't need to lose weight at all, if she feels fat, the most she can do is to shape and improve her body shape. But this friend insisted on losing weight, and I couldn't persuade him to go liposuction, and there was no way. So let's talk about this topic today:
1. The first step in weight loss is to calculate the standard weight
The first step of losing weight is not to lose weight blindly, this is meaningless. Like the example I mentioned above, there is no need to lose weight at all, and the general method is definitely not effective.
If it works, it will have to be ruthless, and these tricks do not really make her healthier or improve her physique, and really adjust her diet and habits.
It is better than the standard weight, and there is no need for friends who want to lose 20 pounds to lose weight at all, and they can be shaped.
In the same way, we lose weight in the same way, first calculate your standard weight. The above formula is the simplest way to calculate a woman's standard weight. You can do the math and see what your standard weight is.
After calculating, according to the standard of 4 pounds per month, estimate the time you need to lose to the standard weight. For example, if you are overweight by 20 pounds, then it will take about 5 months.
Of course, this is also related to age, and it is normal for friends who are close to 50 years old to weigh about 5~10 pounds beyond the standard. At this time, you will find that it is particularly difficult to lose, so don't set a goal of 4 catties every month, and the goal of losing 2 catties per month is more appropriate.
2. Step 2: Calculate basal metabolism and daily protein intake.
Of course, if we want to lose 4 pounds a month, it is not to let you lose weight on a brainless diet. Instead, there are two key points, the first one is to eat basal metabolism.
The basal metabolism calculation formula for girls is 665.1+(9.6*kg)+(1.8*cm)-(4.7*age). Use this formula to calculate your own basal metabolism.
Or you can use a body composition analyzer and a body fat scale, both of which can obtain data on basal metabolism.
If you want to lose weight, you must eat at least your own basal metabolism, and then distribute it according to the principle of 442. Let's say your basal metabolism is 1300 kcal. Then the calorie intake is 520 kcal in the morning, 520 kcal at noon, and 260 kcal in the evening.
As for the approximate capacity of what food, you can know by downloading a calorie calculation software. If you use it for a while, you will have a general idea of the calories contained in ordinary foods.
The second important point is that we often talk about adequate protein intake. At least one gram per kilogram per person per day.
The daily protein intake of a 60-kilogram person is 60 grams. Converted to meat, that's about 300 grams of chicken breast or lean beef.
If vegans don't get enough protein, they can supplement with some protein powder as appropriate. Protein powder mainly depends on how many grams of protein it contains in 100 grams. In addition, whey protein is used for better results.
Of course, if you can fully achieve these two points, it may not be possible to lose 4 pounds per month, or even 5~6 pounds per month.
But we must learn to control the speed of weight loss, try to lose about 4~5 pounds per month, and don't exceed too much. This is because the net fat lost every month is about 4 catties at most.
As long as we grasp this range, we will not lose too much muscle and water, and it will not be easy to rebound later.
To sum up: the first step to lose weight is not to lose weight blindly, but to calculate what your standard weight is. Then, according to the standard of 4 pounds per month, speculate about how long you will lose weight, don't rush, step by step.