First of all, everyone’s body, age and condition are different. I can refer to some of my methods, and finally find the best way to reduce fat. First of all, if you don’t have metabolic disease or something, your body is normal, not severely obese, those who don’t let you eat, breakfast or dinner, don’t believe them (regardless of whether they are a coach or not), generally only a few severe ones For people who are obese or have impaired fat system, doctors may ask them to eat less, or even light fast, but 90% of the people who lose weight only lose 20-50 kg and should not pay the price of health. It’s right to lose weight if you’re full, but you can’t support it when you’re hungry. Without ideas and methods to lose weight, it is really easy to fail. First of all, we must know the relationship between diet and exercise and fat loss. Losing weight is like an exam, with a perfect score of 100 and a passing score of 60. Among them, diet takes up 50 points and exercise takes 50 points. Assuming that your exercise level is close to Schwarzenegger, you may only get 45 points, but if you eat the wrong food, and the diet is 0 points, your total score will also fail. So if you want to pass, you should get at least 30 points each for diet and exercise. If you can get 40 points, you will be excellent. Many gym veterans should know that there are a lot of hard-working enthusiastic trainers, but there are not many low-sebum veterans. The reason is that everyone exercises to eat and drink well, not to be a model and to compete. The diet is basically skipped. The simple principle of fat loss: control insulin levels (insulin functions by itself, in charge of body anabolism, synthesis of muscle fat, promotion of protein absorption, fat storage, etc.) the greater the fluctuation of insulin in a day, the faster the synthesis of fat, the less the breakdown. The main reasons for the general population to make insulin fluctuate: excessive carbohydrate, excessive refined carbohydrate, intake of oily lake mixed food, excessive intake of white sugar, and too much food at one time. Therefore, the core of fat loss generally emphasizes the control of carbohydrate intake to stabilize insulin. The more stable the insulin level, the faster the fat breakdown. (But it doesn’t mean that you can not eat carbs all day long, carbs are very important!) Then the steps to reduce fat are as follows: First, first estimate the total daily consumption. For example, my basal metabolism is about 1850kcal (measured by machine), and the total consumption of work+ fitness is about 2700～2960kcal, even 2900kcal. (See below for how to calculate) And if you don’t train or just work on rest days, you have to consume 2100kcal. During the fat loss period, I have to create a calorie deficit of 400-770kcal every day (lower than 400kcal to lose fat is too slow, and if it is too high, it is likely to cause a certain probability of metabolic decline. ). If I want to reduce the calorie gap by 600kcal every day, that is, I will probably eat 2900-600=2300kcal on training days. If I want to lose 400kcal on non-training days, I will eat 2100-400=1700kcal (I will not have low calories on rest days. Therefore, no big gaps are created). Daily consumption calculation (basal metabolism Xactivity coefficient): male basal metabolism X activity coefficient = all-day metabolism formula [66+13.8 × weight (kg) + 5 × height (cm)-6.8 × age] X activity coefficient = all-day Total metabolism female basal metabolism XCalculation of activity coefficient [655+9.6×weight (kg)+1.9×height (cm)-4.7×age]×activity coefficient = total metabolism in a day X activity coefficient, then it is basal metabolism, generally The 170-185cm male range is 1600-2000kcal, and the 150-170cm female generally ranges from 1000-1500kcal. In this way, we can roughly estimate the daily consumption through the activity coefficient, and the basal metabolism can also be calculated with a gym body tester. I usually measure it on an empty stomach in the morning. The body fat scale is not suitable for people with high muscle mass. It is easy to measure muscle as fat. Activity coefficient: range 1.1-2.0. This activity coefficient is a rough estimate range. Everyone has different weights. It is better to judge which stage you are in. For example, I have a lot of muscle mass. I don’t do aerobics but the intensity of strength training is very high. Sometimes, fight training, usually go to work (with private lessons), then 1.5 is definitely there. 1.1-1.2 means no exercise, 1.3-1.4 means medium and small intensity exercise, 1.5-1.6 means medium-high intensity, 1.7-1.9 means high intensity, and 2.0 or above means extra-high intensity. If you stay at home for a day, watch TV and go downstairs to buy food, or work at home, in short, sitting for a day, crowding the subway and bus, the consumption of basal metabolism may be 1.1-1.2. If you go out for a walk for an hour, about 5 or 6km, or if you have to run around on foot frequently at work, but do not have the strength or cardio training, then 1.3-1.4. If you come back from work and do 45 minutes of high-intensity strength and 30 minutes of low-intensity aerobics, the range is about 1.5-1.6. If you move bricks on the construction site for a day, even if you don’t go to the gym, you can reach 1.8-2.0. Remarks: Don’t tell me about my weight after reading it. What do I do every day and let me set the activity coefficient and amount of exercise for everyone. Set this for yourself, try, and adjust. If I decide how much to eat and what to practice, then I have to follow up with everyone’s situation every few days to make constant adjustments, but I’m not an online coach. Everyone needs to record and make adjustments by themselves to achieve self-fat reduction. In order to understand your body better. Under normal circumstances, it is recommended that women consume no less than 1200kcal per day, and men should not less than 1500kcal. Therefore, some girls and little brothers are advised not to eat only 800-900kcal per day to lose weight for health, which is very bad for the body. Once the body feels the lack of calories for a long time (blindly dieting, starving and fasting), it will turn on the protection mode (power saving mode), which will not only reduce the fat energy supply function and improve the fat storage efficiency, but also turn on the muscle protein decomposition function, which will increase muscle loss , Once you can’t help but overeating one day, you will directly rebound and give up all your previous efforts (psychological breakdown, doubt about life, self-defeating). My basal metabolism is 1850kcal, and my activity coefficient is limited to 1.5-1.6 (I am afraid of overestimating my own consumption), so the estimated total metabolism is 2775-2960, which is 2900kcal. Then I set myself a fat loss goal. My body fat is 76kg, body fat is 11%, body fat 76×0.11=8.36kg. The body test data shows that I am 8.4kg fat. Suppose I want to lose weight to 8%, which means I lose 2.28kg. Even if 2kg fat is consumed, 7700kcal is needed to consume 1kg. I expect to create a gap of 600kcal every day, so I can basically achieve the goal (maybe faster) if I persist for 25 days. Start diet and nutrition distribution: Then distribute nutrition according to calories. For example, in 2300kcal, distribute 40% carbohydrate, 40% protein, 20% fat, or carbon egg fat with a ratio of 3:4:3, or 2.5:4:3.5 . Low carb content, faster fat loss, higher carb content, better exercise performance. Carbohydrate and protein have 4kcal per gram, and fat has 9kcal per gram. The final conversion is equivalent to my intake of 230g carbohydrate, 230g protein and 51g fat. (My protein is actually relatively high. You can reduce protein intake and increase fat intake to ensure that there is a gap in total calorie intake.) The second method is a relatively simple calculation method: carbohydrate is enough to eat 2 to 2.5 times the body weight, protein Eat 1.5-2 times of lean body mass (people who don’t usually exercise 1.5 times of lean body mass is enough. Lean body mass is also called lean body mass, which is calculated as: body weight-), and eat fat throughout the day Total metabolism is 20% of calories. Remarks: Those who like high protein can also consume protein per pound of lean body×1～1.2g (kg×2.2=lb). Just use the weight×2.2×1～1.2 directly. In addition, too high protein can lead to high creatinine levels. Some doctors care about it because of impaired renal function. Drinking creatine may also lead to high creatinine levels. However, many people have high protein levels for a long time and say nothing. This depends on personal wishes. Anyway, my protein is almost No more than 200g, 220g has been eaten at most. A person who does not exercise can consume 1 times his lean body weight every day (for example, I have a lean body weight of 76 kg and about 69 kg). There is no problem. My weight is 76kg and my lean body weight is 69kg. The final calculation is 152-167g carbohydrate, 151-182g protein, and 61g fat. The total calories are lower and the fat loss will be faster. During the fat reduction period, green leafy vegetables are eaten casually (fried with calculated fat or cold sauce) and drink enough 3 to 4 liters of water a day. During the execution of the diet plan, you don’t need to observe whether your weight has fallen every day. You can weigh it every 4-5 days. Weigh on an empty stomach in the morning. The weight will fluctuate every day, as long as the overall trend of slow decline is correct. In addition, measuring the body latitude (waist circumference, chest circumference, hip circumference, arm circumference, leg circumference) with a measuring tape is the correct way to observe. It is not weighing several times a day. There is no inevitable relationship between weight loss and body fat loss. Only those who often fail to lose fat will do it. Look at your weight every day. If during the execution of the diet plan, the weight does not change for 5-7 consecutive days, and there is no downward trend, try to adjust the amount of carbohydrate and protein by yourself, such as lowering 10g, or reducing the total calories a little, such as 100kcal. In this way, as our body fat and weight decrease, carbon water can be gradually reduced. Let’s take another example: a man who wants to lose weight eats 180g of carbohydrate, 180g of protein, and 50g of fat. He used the mint app to search food calories and finally found his daily intake. Carbon water 180g≈249g raw rice (or 276g oats) protein 180g≈818g raw lean beef (or skinless chicken thigh meat) 40g≈40ml olive oil and he plans to eat 600g broccoli or other green leafy vegetables a day (use 20ml olive oil) Stir-fried), leaving 20ml of fried meat. He can distribute these foods to three meals. The olive oil here is a fat, used for sautéing beef and broccoli. When he lost 2kg and found that there was no change for 5-7 consecutive days, he recalculated the nutrients with the new weight data. You can diversify the distribution of nutrients, but it is troublesome. Key point: If you are really lazy (or very busy) and want to lose fat, then you must at least calculate the amount of carbohydrate you take in every day, try not to exceed 2-3 times your body weight, but don’t be too low-carb. Break down muscles and reduce metabolism. Eat more high-quality protein, and control fat as much as possible, but you have to eat. I recommend that your daily fat calorie intake account for 20-30% of your basal metabolism. Pay attention to some special populations, such as diabetic patients and people with poor liver and kidney function. Don’t try it. If the liver and kidney are not good, uric acid and high protein can’t eat too much (less than or equal to 1.5 times the body weight). Obesity caused by serious hormonal disorders such as insulin resistance (diabetes), low levels of growth hormone, thyroid hormone, adrenaline, testosterone, and leptin resistance may require medical treatment first. Don’t try blindly. . Do more strength, you can do it aerobic or not, the aerobic is no more than 60 minutes, 3 times a week, I personally 30 minutes, 45 minutes is fine. A lot of aerobics is not good, you are not an athlete, don’t do too much. I personally practice in the gym to lose fat, but I can’t keep it, so I can do more strength and use aerobic assistance. In terms of carbohydrate selection, you should eat coarse and fine grains, the best ratio is 2:1 or 1:1, and only rice is fine, but dietary fiber needs to be supplemented. Coarse grains such as sweet potatoes, purple potatoes, quinoa oats, do not make porridge. I usually eat refined food in the morning or after training, rice. For fruits, I will not eat them during the fat reduction period. If I want to eat them, I will weigh them and calculate the sugar content. The sugar content in fruits is the same as a staple food. Try not to eat sweets and fried foods. These dirty foods will directly accelerate the body’s synthesis of fat. In addition to being bad for the body, they will also increase blood sugar, promote appetite, and accelerate the storage of visceral fat. All starchy foods that are too oily, French fries Donuts are all bad for your health. If you want to lose weight, just keep your mouth shut. It is best not to eat noodles. In addition, fruits and carrots and other root vegetables contain carbon water, which needs to be calculated or not eaten. Eat green leafy vegetables as you like.