Many people actually don't look overweight, and their figures are relatively good, but they have excess flesh or a protruding belly. This actually indicates that you are in the early stage of obesity. Some people may control well and maintain this state. While others may become fatter as they get older, with metabolism slowing down, and fat will accumulate, and the body will become fat.

Why is there excess flesh in the lower abdomen and waist? The reason is very simple: fat accumulation first accumulates in the abdomen, then gradually develops to the two ends of the body. This is the experience of the human body in the evolutionary process. The waist and abdomen are the center of gravity of the body, so fat accumulation here will not disrupt the body's balance. So reducing waist and abdomen means consuming fat. When fat is reduced, the waist and abdomen will naturally become flat, and at this time, combined with abdominal muscle training, such as mermaid line and fish line, is also possible.

The simplest reason for fat loss is to balance your daily energy intake. You need to understand how much energy you need every day, your basic metabolic rate, and then use exercise to consume more energy, creating a daily energy deficit, so that the body will consume its internal energy storage to provide energy for the body, which is fat burning. Today, let's talk about how to create a daily energy deficit in three aspects.

First step: what you eat is what you are.

I believe everyone has seen various recipes on the Internet to lose weight. You can say that as long as you search, you can find a lot of these tutorials. Why do people find it difficult to execute them? It's not that the recipes are not correct, I think it's because the direction of the recipes is good and it's also scientific, but a recipe cannot be suitable for everyone. The height and weight, living habits of each person are different. For example, some people cannot eat certain foods every day, such as school canteens; or the specified quantity is not enough for a person with a height and weight. This is not encouraged. What should we do? Do it yourself and make your own recipes.

100 grams of mung beans has 338 kilocalories, and 100 grams of white cabbage has 20 kilocalories. If you eat a pack of 100 grams of mung beans (usually 120-150g in a bag) and eat a pound of white cabbage, the total calories you consume will be three times more than her, and you will be hungry and full. This is just a simple example, which shows the importance of knowing the calorie of food, especially during fat loss.

Therefore, I suggest that those who want to lose weight, take a little time to study the calorie of various foods, and then according to their own taste and conditions, make a simple recipe for themselves. This not only makes them know how much they are eating, but it's also easier to execute because they can add more food they like.

There are also various software or mini-programs to list the calorie of favorite foods, so you can query the calorie of your favorite foods, then determine how much you eat every day. Or when replacing one food with another, you can clearly know the quantity. In short, you understand the calorie and nutritional value of various foods, you will naturally control your diet, and gradually the diet will become more reasonable, and eating will be controlled, and the task of losing weight will be completed halfway.

Second step: estimate your daily energy consumption.

How much energy you need to consume, you need to know your basal metabolic rate (BMR). You can get this information from your body fat scale, which provides daily basal metabolic data. After obtaining the basal metabolic data, combined with your daily physical activity, and according to the proportion, calculate your daily energy consumption.

You can also get the BMR from the RMR calculation formula: RMR is slightly higher than the BMR, and the difference between the two is very small.

• Male: RMR = 88.362 + (4.799 * height cm) + (13.397 * weight kg) - (5.677 * age).
• Female: RMR = 447.539 + (3.098 * height cm) + (9.247 * weight kg) - (4.33 * age).

This formula can be used as long as you have height and weight data, it's very simple. You can use a computer to calculate your data.

For example, small Wang: male, 30 years old, 175cm, 70kg.

Small Wang's RMR = 88.362 + (4.799 * 175) + (13.397 * 70) - (5.677 * 30) = 1695.667 kcal.

The calculated BMR is the amount of energy a person consumes in a completely relaxed state without any physical activity. The actual daily energy consumption can be estimated as follows:

• Low intensity: RMR * 1.4, such as a clerk who basically works on the desk without other exercise.
• Medium-low intensity: RMR * 1.6, such as when working, you need to walk frequently or people who regularly do low-intensity training.
• High-intensity: RMR * 1.8, such as workers or people who do high-intensity training.

Assuming small Wang is a clerk, then small Wang's daily energy consumption is approximately 2373.933 kcal. If the intake exceeds this, it will become fat.

Through these calculations, you can simply calculate your daily energy consumption, and then combine the first step to estimate the daily food intake. Don't exceed it, and control the calorie intake, you won't have excess energy to be converted into fat, and you won't get fat. Then to lose existing fat, you need the third step, which is to increase fat consumption through training.

Third step: use exercise to increase consumption.

The human body's consumption, in addition to the basal metabolism, exercise is also the main source of energy consumption. At the same time, exercise consumes energy, and the intensity of muscle activity is proportional to the energy consumed.

1. The more muscle, the more energy is consumed through exercise.
2. The heavier the weight, the more energy is consumed.
3. The greater the activity intensity and the longer the time, the more energy is consumed.
4. The more familiar the action is, the less energy it consumes; the less familiar it is, the more energy it consumes.

This is why it's always emphasized that to lose weight, you also need to increase muscle mass and ensure adequate protein intake to prevent muscle loss and promote muscle synthesis. A lot of muscle helps with fat loss.

At the same time, every now and then, you should change your training method. Don't stick to one training activity for a long time, otherwise the effect will become worse, so you can arrange your training plan by combining different training actions, so the effect will be better.There are many ways to train, and you can arrange your own training plan by combining different action exercises.

In the previous articles, there are many training actions and training plans, you can follow me for more information. ## ##

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