First, use some standards for measuring obesity to determine your own obesity level.
A physical examination helps you understand some of your body's internal indicators (cardiovascular health, blood lipids, blood sugar, blood pressure, liver health, etc.).
When losing weight, it is necessary to measure both weight and body circumference.
Take a full-body photo, and take one for each month as a stage. You will discover amazing changes.
Everyone is an individual with different genes, body shapes, and physical qualities. Remember that your reference point is yourself.
Losing weight isn't just about losing weight; it's about seeing subtle changes. You'll find that your body shape has improved, your mood has improved, your overall condition has improved, and your physical fitness has improved—all of which are the results of your efforts.
"I'm too busy with work, I really don't have time to exercise" is a common concern for many people who want to lose weight. But you should know that exercise is everywhere. If you really don't have free time, you don't need to deliberately squeeze out a long period of time for a specific exercise program.
Exercise methods:
Walking: Increase your pace and arm swing; this is a very effective form of aerobic exercise. Climbing stairs: Take two steps at a time, similar to walking on flat ground; this has a good shaping effect on the legs and buttocks. Standing: While standing, tighten your buttocks for 15 seconds, relax for 5 seconds. Repeat. This has a good shaping effect on the buttocks. Sitting in front of the computer:
① Slowly raise both legs (with the soles of your feet perpendicular to the ground) and hold for 15 seconds, then slowly lower them and relax for 5 seconds. Repeat this exercise. This is a shaping exercise for the abdomen.
② Place both hands together in front of your chest and pull them together towards the center simultaneously. Simultaneously lift your chest. This exercise targets the chest muscles.
③ Raise your arms, keeping them close to your head, with your upper arms perpendicular to the ground and your forearms hanging naturally. Then, slowly raise your forearms, using your elbows as the pivot point. After 15 repetitions, switch to the other side. Repeat the exercise. Perform 4 sets each time. This exercise targets the outer side of the arm (triceps).
Consume mainly grains, with a minimum of 200 grams per day.
Eat plenty of vegetables and fruits, 500 grams daily. Consume dairy products, beans, and their derivatives in moderation. Drink 2 cups of milk daily. Eat moderate amounts of eggs, fish, poultry, and lean meat, but limit fatty meats and animal fats. Limit oil intake to no more than 20 grams. Eat a light, low-salt diet. Limit salt intake to no more than 6 grams per day. If drinking alcohol, limit consumption: 50ml of spirits per week, 100ml of red wine per week, and 500ml of beer per week. Eat clean and hygienic food. Choose sugar-free beverages whenever possible. Drink 6-8 cups of water daily. Consume nuts in moderation, no more than 50 grams.
Maintain a balanced and positive mindset. Enjoy the joy after exercise, the pleasure of a well-balanced diet, the changes after weight loss, and the joy of life.
Ensure adequate sleep, at least 7 hours. Maintain regular meal times and quantities.
The ratio of three meals a day:
Breakfast 30%, Lunch 40%, Dinner 30%
Many people share a common trait when eating: they eat quickly and always feel unsatisfied. This can easily lead to weight gain.
Solution: Use your other hand to hold chopsticks and chew each bite at least 20 times. Gradually, you'll find that you eat more slowly and less than others, but you'll feel full quickly. Avoid staying up late frequently.
Precautions
Resistance training is a good way for women to shape their bodies.
Resistance training is a good way for women to shape their bodies when trying to lose weight. A good analogy is that losing weight is like a big apple; if you only do aerobic exercise, it will become a small apple, but still round. To become as slender as a cucumber, you need a sculpting tool, and resistance training is that sculpting tool.
Exercise should be done gradually and within one's capabilities.
Always follow scientific exercise methods to avoid sports injuries.
Choose the type of exercise you like. There are many ways to exercise, just choose the one you like to do, because exercise is everywhere, and as long as you move, you are definitely burning calories.
Always warm up and stretch before exercising.
Warming up helps the body adapt to exercise quickly and prevents injury.
Stretching exercises not only lengthen muscles but also increase the range of motion of joints. This is important for maintaining strong and healthy cartilage, reducing tension, and keeping muscles and bones properly aligned.
