How should those who are prone to obesity manage their weight?

The formation of the fattening physique is not formed in one or two days, slowly accumulating, it is impossible not to eat all at once, only a small number of meals, according to my personal experience, I am also fattening, 166 pounds reduced to 120 pounds, how do I do it, is to eat less and move more, but I can't do more activity, so I can only eat less, eat what you want to eat most in the morning, you can eat staple food, meat, you can, eat porridge for lunch, or eggs, fruits, low-calorie food, try not to eat at night.

If you don't stay up late, you won't stay up late, staying up late really hurts your body, and it's easy to gain weight. Evenings happen to be the time for the body to work. Be mindful of rest.

Try to get enough sleep. Try to do less when you can stand, and lie down less when you can. In fact, you can find time when you are busy, you don't need too much time every day, an hour is enough.

Half an hour of strength training and half an hour of cardio. Strength training can boost your basal metabolism. Combined with aerobic exercise, you can lose more fat.

Develop good eating habits, eat well in the morning, eat full in the afternoon, and eat less in the evening. Eating less at night is very important, eating too much will be converted into fat if the body can't digest it, and breakfast is the energy of the day, eating well is very important, but you can't skip eating for the sake of **. Eat well before 7 p.m. and don't eat after that. ‍‍

It is best to exercise at least three times a week, and you can also choose to jog or walk briskly, climb stairs and other ways to stretch your body. By exercising regularly, increasing the basal metabolic rate and increasing muscle content, you can improve the "fat-prone physique".

There is no fat-prone physique, only whether you can control yourself or not, whether you are a conscious person. Eat less, exercise more, don't eat snacks at ordinary times, eat more fruits and vegetables, eat less greasy, spicy food, or resolutely don't eat it. Come on! **SuccessYou will find that life is like a hanging.

Don't eat sweets, sugars contain a lot of calories and are easily absorbed by the body, sweets will also induce insulin to convert glucose into fat, so too many sweets will increase the chance of gaining weight. Especially for people who are prone to obesity, they should quit sweets.

Release psychological pressure: When the pressure is too high, everyone usually chooses to "eat" to vent, for example, work pressure, psychological pressure caused by long-term dieting, etc., the greater the pressure, the more you want to eat high-fat, high-calorie food, which can easily cause overeating, which can easily lead to obesity.

Slow down your eating rate Be careful to slow down your eating. Eat more chewing, because when chewing, the stomach is also digesting, and the food in the stomach will be signaled by the digestive tract to a certain extent, "I am full and I don't need to eat again".

Maintain a good lifestyle: work pressure, poor living habits, like to smoke, drink and stay up late, etc., the physique will become acidic, and people with acidic physique have poor metabolism, and it is easier to accumulate waste in the body, which is not easy to eliminate, and obesity is formed.

In fact, there is no absolute obesity physique, many people are prone to obesity mainly due to three reasons, 1 genetic differences, this effect is relatively small, 2 fat consumption ability is relatively poor, such as insulin resistance, lack of exercise, 3 is also the most important, that is, eat a lot, lack of awareness of food calories.

Erbao teaches you to feel the fat-prone physique.

Control your diet, don't overeat, exercise regularly, drink less carbonated drinks, and eat less fried foods, so that you can maintain your weight all the time.

1. Control your energy intake, especially your total calories, every day. 2. You need to continuously improve the appropriate exercise to enhance your physique. 3. Eat less junk food.

First, save your training so you can lose weight. Second, it is not suitable to eat too greasy things and eat less meat. Third, eat more vegetables and fruits. Fourth, maintain a good routine so that your body is healthier.

People who are prone to obesity are particularly good at food absorption, not eating too much, but especially accumulating energy, so they must strictly control their diet, try to eat less high-calorie foods, as well as staple foods, the best can maintain regular exercise, it is easier to control weight.

Keep your mouth shut, open your legs, eat small and frequent meals, control your diet, exercise more, don't sit for a long time, it's best to develop good exercise habits, eat a healthy diet, don't eat fried food, drink more water, and improve metabolism.

People who are prone to obesity must first control their diet, and they must always adhere to the things of controlling their diet. At the same time, it is also necessary to have good exercise habits, and only by "keeping your mouth shut and opening your legs" can you keep your weight from gaining weight.

If you are prone to obesity, you should control your calorie intake, eat more whole grains, then control your sugar intake, eat more low-sugar diet, strengthen exercise, pay attention to sleep quality, and then slowly control your weight.

People who are prone to obesity should first control their weight intake with high fat and high calories, and try to eat some crude fiber and high protein foods when eating!

If people who are prone to obesity want to control their weight, they should eat less and eat more fresh vegetables and fruits.

During the ** period, it is quite necessary to measure your weight regularly, and by measuring your weight, you can intuitively know whether you have gained weight and how much fat you have. This can help people look at themselves and develop further goals and plans. In order to achieve the goal, it is quite necessary to carry out reasonable exercise.

For some people, long-term sleep and lack of exercise will lead to fat accumulation, and in the long run, weight will rise. Therefore, it is recommended that everyone develop good exercise habits in ordinary times, such as yoga and walking, which can effectively consume excess body fat and speed up the body's metabolism.

During the Spring Festival, many families will eat big fish and meat, and eating too much meat will lead to fat accumulation, which will lead to obesity. Therefore, it is necessary to adjust your eating habits after the Chinese New Year. Foods that are too greasy should be avoided as much as possible.

You should eat more vegetables, fruits and other foods rich in vitamins and dietary fiber, which can promote digestion and speed up the body's metabolism. During the Spring Festival holiday, people will have the habit of staying up late, but if they stay up late for a long time, it will cause great harm to the body, and it is also very unfavorable. If you want to control your weight effectively, you should get enough sleep and avoid staying up late for a long time.

After the combination of oil components and excretion from the body, eating greens can achieve the best effect, and greens are relatively light, without too much fat and protein, which is very useful for obese people. There are many ways to cook vegetables, but remember not to eat them raw in large quantities, as they can easily cause a burden on the stomach and are difficult to digest and absorb.

The above is a detailed interpretation of the problem, I hope it will help you, if you have any questions, you can leave me a message in the comment area, you can comment with me, if there is something wrong, you can also interact with me more, if you like the author, you can also follow me, your like is the biggest help to me, thank you.

Eat small, frequent meals every day and don't overeat. Be sure to go out for a walk after a meal, it is good for digesting food. Eat fewer sugar-rich foods and avoid too much sugar.

People on the side try not to eat sweets, don't eat too greasy food, try to eat less and more meals, eat more vegetables and fruits, and foods rich in fiber.

People tend to overlookBMI indexIt is a scientific indicator to determine whether people are obese or not. When the BMI index is within 24, it is considered a normal weight range, if it is lower, it is considered to be thin. WhileAfter 24 years out, just belongBeing overweight, if the BMI index is reached28 or more, just belongObesity

That's when you need it.

The intestinal flora in the human body can help digest and break down the food ingested, but the risk of obesity is also higher due to some abnormal microbiota composition, such as when the number of Bacteroides multiforme in the body is reducedClostridium difficile increasesIncreased Lactobacillus acidophilusmay cause a change in the retention time of metabolites in the body, making them more likely to appearFat accumulation, constantly inducing obesity.

In the case of normal eating, you find that you do not grow meat but lose meat, which is not a good phenomenon, indicating that the nutrients in the food have not been absorbed, and it is suspected that it is hypermetabolism, intestinal disease, or there is a tumor in the body competing for nutrition, no matter which situation is more serious, it should be paid attention to.

In short, if you are fat-prone and want to maintain a healthy weight, you need to put in more effort, strictly control your fat intake, get rid of overeating and satiety, strengthen exercise, consume sugar and calories in your body, and at the same time suppress your appetite, regulate your intestinal flora, and don't let fat-prone bacteria gain the upper hand.

Try to limit the amount of carefully processed staple foods in your daily diet. The reason is that they contain a lot of carbohydrates, which will cause a large amount of insulin secretion after consumption, which is easy to induce obesity and even promote obesity. It is recommended to replace the carefully processed staple food with the staple food of multicereals, so that the intake of dietary fiber can be increased on the premise of ensuring the appropriate intake of carbohydrates.

After consumption, it can slow down the rise of blood sugar levels and inhibit the production of fat. Do not eat staple foods such as white rice and white noodles in the three meals, and eat more staple foods such as grains and potatoes, which can not only inhibit obesity, but also reduce fat, promote detoxification and beauty and skin rejuvenation.

Splitting the time of exercise into short, sporadic periods of time is not only easy for the body to accept and stick, but also ensures a good metabolism throughout the day. Use all your free time to move, and you can burn fat unconsciously, achieving the effect of ****.

The correct way is not to blindly not eat and exercise like crazy, but to eat skillfully and develop good exercise habits. This will not only successfully burn off fat, but also keep a good figure for a long time.

Strictly control the daily total calorie intake, calculate the total calories of the day according to age, height, weight, and labor intensity.

People who are prone to obesity should pay attention to their eating habits, eat more healthy diets, eat more light diets, eat more nutritious diets, and eat more digestion-aiding diets, should do regular physical exercise, and should often do some activities.

We should pay attention to the nutrition of our meals and not eat too many sweet foods, so that we can control our weight.