The big fat man of 222 pounds can lose how many pounds he can lose

**Plan. Please think about your motivation first, and remember that the goal is not just about weight loss, but also about the overall indicators of the body. Due to everyone's institutional reasons, no obvious scale drop phenomenon was found after various methods, but there was a significant change in body fat, which is the ultimate goal of ****.

l Emotion: In the process of ****, due to the decline of various indices in the body, this will cause people to have various negative emotions, including anger, disappointment, drowsiness, laziness, and emotional behavior. When you have a series of emotions, it means that your body fat and weight are declining as planned.

l Appetite: In the process of **, because the body thinks that it lacks energy, it will produce hunger, which leads to the inability to eat three meals a day according to the usual normal amount of food. Once the dietary routine is broken, it can lead to a series of vicious cycles.

l Exercise: Stand for 60 90 minutes [body straight, knees slightly bent, but not noticeable by others, toes must grasp the ground].

Walk briskly for 40 to 60 minutes.

Normal walking 60-90 minutes.

Yoga 20 40 minutes.

Jog for 60 to 80 minutes.

Race walk for 30 to 60 minutes.

l 3 meals a day

Breakfast: Try to choose nutritious foods, but don't eat high-calorie foods.

Lunch: Try to choose foods with less starch, such as potatoes, corn, potatoes, and rice.

Dinner: Dinner is the most important part of the meal, and the type of food needs to be single. If you eat vegetables, eat only one vegetable. If you eat meat, you only eat one type of meat.

l Contraindications: The human body contains 60% 80% of the water, so in the process of **, most of the water in the body is decreasing. At this time, do not blindly replenish water, when the body is short of energy, it will reduce metabolism and increase the absorption of food, and the same is true for water.

Therefore, the separation of rice and water is the key to the first. Try not to drink too much water before and half an hour after meals, and it is best to stop drinking water and reduce your water intake by 10% to 15% a day.

Nowadays, people live at a fast pace, work under pressure, and people always sit in the office without exercise, resulting in many people having a tendency to be obese.

01 Exercise every day: If you want to **, you should ensure a certain amount of exercise every day. You can run in the morning, climb stairs, take a walk after work, jump rope. Exercising for at least half an hour a day will effectively promote**.

02 Control the amount of food: ** When you want to control the amount of food, you should control the amount of food from the previous 6 to 8 percent. At noon and at night, we should eat less greasy meat and more vegetables to reduce the burden on the stomach and intestines, which is more beneficial.

03 Eat more fruits: You can eat an apple or a banana every morning, and you can also eat mango and kiwi after a meal, fruits contain a lot of vitamins, which help the digestive system to absorb and are also good for your health.

04 Don't eat snacks: You can't eat snacks, a bag of potato chips or a bag of candy has more calories than you can burn for an hour of jogging, not only can't, but you may also be fatter.

05 Replace the means of transportation with bicycles: Students or workers who work close to home can change the means of transportation from electric vehicles to bicycles, and riding bicycles every day not only exercises the body, but also helps the environment.

06 Go to bed early and get up early: **People should go to bed early and get up early, sleeping is also an indirect way**, the body automatically consumes calories when sleeping, and going to bed late will affect the body's detoxification and may also cause obesity.

07 Maintain a good attitude: ** people should maintain a good attitude, believe that they will persevere, will lose weight, can not insist on overeating, to be worthy of the daily hard work, is conducive to the realization of the goal.

Special Tips. **People should pay attention not to overeat, nor can they diet, and more exercise helps**.

1.Eat right.

Control staple foods and limit sweets If the original amount of food is large, the staple food can be reduced by 50 grams from three meals a day. Gradually control the staple food at about 250 300 grams, staple foods such as wheat, rice and some miscellaneous grains can be used, but the amount of food must be strictly limited, and the habit of eating seven or eight points full must be cultivated. Try to eat less or no foods that contain too much starch and are extremely sweet, such as sweet potatoes, potatoes, lotus root flour, jams, honey, candies, candied fruits, malt milk essence, and fruit juice sweets.

Some foods that contain too much fat, such as peanuts, walnuts, sesame seeds, and various animal oils, creams and fried foods should also be moderated. Non-staple foods can be lean meat, fish, eggs, soybean products, vegetables and fruits with less sugar.

2.Stand for half an hour after eating.

Stand for at least half an hour after eating a full meal, which can save you from the trouble of fat accumulation on your tummy.

3.Fasting 5 hours before bedtime.

The body does not need to exercise during sleep, and all the food eaten will be absorbed by the body and become fat accumulation. If you are too hungry to stand it, you can only eat a small amount of boiled vegetables or fruits.

4.Physical activity.

Wear the right clothes, play sports, and increase energy expenditure. The most effective exercise is aerobic exercise, especially the exercise that consumes more energy, such as jogging, climbing, brisk walking, ball games, swimming, etc., each exercise is best to continue to do it once, do not stop in the middle, and each exercise consumes calories up to 300 kcal, usually this amount of exercise will cause the heart to beat faster, or the degree of sweating. For an extremely obese person, even walking may be a great burden, so when choosing the type of exercise, it is necessary to do what you can, or to focus on the physical load, and gradually increase the amount of exercise, so as not to lose the load of the heart and lungs, or muscle and joint injuries.

Here are a few exercises that can burn 300 kcal: Jogging for 30 to 50 minutes. 1 hour 75 minutes by bicycle.

1 hour walk l 1 hour and a half hours. Swimming 30 40 points. Play tennis for 45 minutes and 1 hour.

Skipping rope 30 40 points.

Eat less and exercise more, I now insist on exercising every day, and it has an effect, and I insist on doing sit-ups when I have a big belly.

First of all, be sure to be patientDon't deliberately use dieting to **. Eat plenty of fruits. Don't eat too much at every meal, but also combine exercise. It is best not to eat a late-night snack at night.

To sum up, there are three points:

1. Exercise more appropriately and reasonably control the diet.

2. Develop a good work and rest time.

3. Habit persistence.

Of course, it's exercise and dieting. If you don't overdo it, you can't go too far on a diet, just like ordinary people a day.

DAO three meals, set.

Eat the plate. Then reduce the amount of food you eat according to your own situation. If you want to exercise, you can walk briskly first, and then jog after a while.

If you have friends, you can play badminton or basketball. There is also a skipping rope, but although the skipping rope is very fast, it is easy to make the calves thicker. Adopt it.

For aerobic exercise, you can buy a mountain bike and ride it for an hour after work or class, and it will have good results in the long run. If you have the conditions, you can go to the gym to get a card, which can be targeted**. Also, to eat scientifically, dieting ** is quite serious.

Avoid high-calorie foods, especially carbonated drinks and sweets. The staple food is mainly rice, and eat more vegetables and fruits with high dietary fiber. This will play a more or less leading role, but it is certain that this will not make you gain weight, My weight has been maintained at around 112 pounds, and it will not exceed 120 pounds when I am fattest.

And the weight has nothing to do with being fat or thin. My classmates didn't believe me when they heard that I weighed 112 pounds, they thought I should be lighter, but I had a large skeleton so I weighed more than I looked from the outside. Don't trust any ** product, the effect is only temporary, and the ** effect is more serious than dieting.

If you don't want to spend money on a bicycle or get a card, you can do push-ups or planks. I had a little bit of a small belly because I did the plank, but I didn't stick to it, I was too tired.

You can also think about doing what to do, and I wish you success. Remember, avoid smoking and drinking.

Don't go on a diet, just eat scientifically, low carbohydrate - that is, staple food until you don't get hungry, don't eat junk food, vegetables are light, and other nutrients are still needed.

The most effective is intermittent exercise, but the intensity is more intense - just tiring. I'm going to give you a plan that offers a variety of exercise options that are both easy and difficult.

If you are on the heavy side, be sure to protect your knees and warm up properly. Don't do running, do other aerobic exercises, such as brisk walking, and practice interval exercises, but also do what you can.

You're too fat, and even if your hunger is reduced, it will cause your ** to leak. Therefore, it is recommended that you exercise** while controlling your diet, and be sure to exercise For you, drink more water and exercise more. Try to eat as little as possible, especially staple foods, and now it is impossible for you to skip dinner at night based on your weight and appetite, and you won't be able to last a few days.