What should I do if I weigh 56kg and want to reduce it to 50kg?

I can only diet, exercise more, get rid of some fat, and slowly feel 50 kilograms.

It's everyone's biggest headache. Aerobic exercise is recognized as the best way to get healthy**. It refers not only to all kinds of aerobics, but also to swimming, running, cycling, skipping rope and other endurance exercises, you may have practiced them, maybe because the effect is not ideal, and in the end you have not persevered.

In the end, it was still a failure!

It is not that these aerobic exercises are ineffective or not suitable for you, generally speaking, unless there is a special disease, aerobic exercise has a very good effect on everyone to improve cardiopulmonary function and **, the key is: based on their original physical conditions, and according to their own sports interests to choose the type of aerobic exercise, and pay attention to several points of aerobic **, design an aerobic exercise prescription for yourself, because the body only knows best.

First, let's understand some of the necessary basic concepts as well as physiological knowledge, which is an important prerequisite for designing an aerobic prescription for yourself.

1 Heart rate. This is the most direct indicator of the effectiveness and intensity of aerobic exercise. Nowadays, many gym machines in the gym have calorie (calorie) counting.

But in fact this count is generally very different from the actual consumption, and there is no constant ratio between calorie expenditure and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitability of the sympathetic nerve, which promotes the secretion of a series of lipolytic hormones, thereby activating lipolytic enzymes, so that the fat stored in the adipocyte tissue is decomposed into free fatty acids and glycerol, and the fatty acids can be decomposed into carbon dioxide and water and release a large amount of energy under the condition of sufficient oxygen supply.

So how much heart rate or intensity can I reach when exercising**? It should usually be 60-75 at your maximum heart rate (MHR 220 for your age). That is, for example, a 30-year-old friend has a maximum heart rate of 220 30 190.

then 190 60 114 190 75 145, i.e. a heart rate of around 114 145, is effective and safe. Since the maximum heart rate is an estimate of the heart rate limit based on physiological conditions, the actual intensity should be individualized, and it can usually be maintained at 60 to 65 mhr for beginners. If you blindly pursue high intensity regardless of your physical condition, it will not be good for your health.

**Method. 2 Exercise time.

According to the research of sports medicine in the United States, 15 minutes before aerobic exercise, muscle glycogen is used as the main energy source**, and fat energy is not started until 15 to 20 minutes after exercise, so aerobic exercise is generally required to last more than 30 minutes.

This is a subtraction problem, 54kg-51kg=3kg. Therefore, the weight increased by 3kg from 51kg to 54kg, which is 3kg.

If you are 156 tall and weigh 46kg, you don't need **...

If it is a girl, the weight for a simple calculation of height and weight is: standard = (height - 105).

i.e.: (156-105) kg; It's only nearly 1 kilogram more than your estimated weight, which is still very standard, and you don't need to use **.

Just pay attention to your diet in your daily life, eat less fatty foods, exercise more, and be careful not to gain weight.

If you really need to lose a little bit, you can control it within 90 pounds, so that your figure will be more perfect.

Then tell me my opinion, I hope you don't mind

First of all, eat lightly in the morning. Apples are good, and cereals are sweeter, so switching to whole-grain foods, which don't have a lot of calories, will work well.

Then, steamed bread is flour food, and you will definitely be thirsty and drink water after eating, and then the flour will swell up in your stomach and expand the stomach capacity. It's okay to eat some vegetables and a small amount of rice, and don't eat meat.

Finally, a word about dinner. You must not eat, eat some fruits and vegetables, just be full, and don't drink a lot of water after eating. After resting and adjusting, do 50 sit-ups every night, and don't be lazy

I can't say how many kilograms I will lose weight, I will definitely lose weight, and my belly will be a lot smaller, persistence is the biggest difficulty, so come on! It's all my own personal experience, I hope it can help you!

Exercise more, eat smaller, more frequent meals. Healthy**.

You can eat more in the morning and less at noon and evening, so that the effect is better.

In addition, if you want to eliminate a small belly, you can do more sit-ups, a hundred a day.

One of the girls in my class and I both used the apple yogurt method.

She's working well, and I'm working pretty well, but not as good as hers.

This is our personal experience: 3-4 pounds a week.

Both of us were 3 days of apple yogurt

Eat apples at most 7 a day, no more than 7, preferably 5. (Eat when you're hungry).

On the 4th and 5th days, I can't eat too much, breakfast and lunch are half of the usual, and I can't eat in the afternoon (I can't control it well, I won't **, but the hard work of the first 3 days will be sacrificed in vain).

Note: First, this method is only used once a month, and at other times, don't eat too much. Otherwise, the body will not be able to bear it.

Second, the first day has just begun, and it is still necessary to exercise. On the 2nd and 3rd days, don't do too much exercise yesterday. Because the body's energy is not used up, there is a risk of hypoglycemia (because the body needs too little energy in the near future).

3. After the week of using apple yogurt** method has passed. For the next 3 weeks, I did less exercise every day and exercised less every day, and the effect was not bad.

4. Don't deliberately avoid foods like starch. Those foods will not be fat when the human body needs them. If you deliberately don't eat, it may affect your ** plan.

You look at what kind of fat you belong to, **, when you see what you need.

If it's not edematous and fat, don't drink too much water.

It is also necessary to eat more fruits, vegetables, meat, and high-protein products.

Girls are also very important.

If you don't pay attention to your diet, it will become dull.

I've got a little bit of it. You have to pay more attention.

Also, there are many ways to do it, and not all of them are suitable. Choose what is suitable for you, and don't try it for too long if it is not suitable, your body will not be able to stand it.

I wish you success.

This is what I found in the post bar.

Height (cm) Male (kg) Female (kg).

That's just a lot of exercise, and it's better to go to the gym.

Swimming. Personally, I think it's the best, but be careful that your arms are too hard to produce muscles.

Truth be told, upstairs they're all copied! In fact, no matter what you eat, even if it's a medicine! It's useless, it's just getting fatter and fatter the more you eat!

You think so too, don't you? The only way is. It's very simple, eat less foods that are high in fat, I didn't say dieting!

Also drink more water, promote fat digestion, exercise more, if you don't exercise, I can only say that you are a pig hehe, so be it.

When I was studying nutrition in the past, I taught two methods of arithmetic.

1. Body mass index of Chinese adults.

Light weight: BMI <

Healthy weight: <=BMI<24

Overweight: 24<=BMI<28

Obesity: 28<=BMI

The ideal body mass index is 22.

BMI = weight (kg) Height squared = 50 ( You should be considered lightweight.

2. Height-105 (cm unit) more than 10% of the standard weight is obese, and less than 10% of the standard weight is thin.

Girls had better be good and pretty.

An easy way to do it: walk to and from work every day and have a little thin for dinner. This is my personal experience, it works, I have lost from 208 pounds to 160 pounds, and now walking has become a part of my life, and I still don't have **.

If you have a long way to go to work, you can push your bicycle to Yuanbu, walk for a while, or go to a bus station at a certain distance and take a car. I would be very happy if Brother Haildust's method of defeating me could give you some inspiration.