First of all, let's take a look, what kind of weight is considered a big weight, the general determination method is to look at the BMI index, that is (Body Mass Index, referred to as the body mass index also known as body weight, in English for the Body Mass Index, referred to as the BMI), is the body weight in kilograms divided by the height in meters squared to the number, is the international commonly used to measure the degree of fatness and thinness of the human body, as well as whether or not the healthy a It is an internationally used standard to measure how fat or thin a person is and whether he or she is healthy. If an adult's BMI is greater than 28, it can basically be judged as a large weight group (i.e. obese).

For big weight guys, fitness and fat loss is not something as simple as high-intensity running or going to the gym to train furiously. Because the weight base is too large, the pressure on the knee is very large, improper exercise is easy to hurt the knee. Large weight people should avoid jumping movements to lose fat, because jumping movements will all bring a lot of impact to the knee and ankle joints of our lower body, and this impact of their own weight, the larger, will also become larger with. Also need to avoid high-intensity training, because their own body weight can not withstand such a large amount of training, soon the body will not be able to stand, the need for "step by step" approach to exercise.

Large weight boys want to exercise to reduce fat, it is recommended that (1) cycling or dynamic cycling: because this way of exercising can help you bear most of the weight, thus reducing the pressure on the knees. (2) seated exercise: for example, seated dumbbell exercises, foam shaft calf relaxation, etc., the principle is all to avoid doing which need to stand and do jumping movements. (3) Swimming: swimming is a good way to lose weight. (4) walking: large weight exercise is generally not recommended running, you can start walking, because walking is moderate in intensity, and less stress on the joints, as long as you insist, the weight loss effect is not bad.

In conclusion, exercise is indeed an essential weight loss step if you want to lose weight, but diet is equally important, and boys must not ignore the importance of diet in weight loss, especially in the early stages of weight loss.

I hope the above answer can help you.

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.

Monkey once had such a friend, more than two hundred pounds, a worrying weight, saw a doctor, also asked me for advice. But this kind of weight is really impossible to reduce for a while, unless it is a kind of extreme method of liposuction.

Combining the example of my friend and my own experience, I can give you the following pieces of advice.

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Make sure to exercise and do more cardio, it may be that running type exercises are hard for you, but that's okay, make sure you do more cardio.

Personally, I think the current aerobic exercises suitable for you are brisk walking and bicycling. They are not so heavy load on the knees and body, and it is effective to stick to one hour or more every day.

I don't know if the subject's workplace is far from home, but if it's not particularly far then try to walk or cycle instead.

catering

This is the most important thing, for the current subject, the most important thing to change is this one, must must control the diet, calorie control, please abandon the previous eating habits, eliminate all junk food, change to three meals a day, protein and fiber-based food.

Please make sure you do this one. If you don't have the determination and perseverance to do it, it's really hard to change.

sleep

Early to bed, early to bed, early to bed! Say the important thing three times!

Make sure you have a regular routine! During sleep a person produces growth hormone, which lowers the concentration of free fatty acids in the blood and helps burn fat.

It also controls your appetite! Going to bed early gives you no desire for late night snacks, otherwise it can be really hard to be really hungry at night and not be able to eat!

It must be very hungry at first to change your diet! But make sure you control yourself! If you are really hungry, eat some fiber-rich vegetables, they are very low in calories! They can suppress your appetite for a while!

Lastly, I hope you stick with it! Persistence will definitely see a change!

According to the "Dietary Guidelines for Chinese Residents 2016 Edition" daily judgment of healthy weight indicators is the body mass index (BMI), the standard is: 18.5 ≤ BMI <24 normal weight, 24 ≤ BMI <28 overweight, BMI ≥ 28 obese. Although the questioner did not specify how tall he was, assuming a height of 180cm, the calculated BMI is also nearly 42, which is severely obese!

Based on the questioner's actual situation, the following ways to reduce weight are offered:

1. Control total energy intake:According to the Dietary Nutrient Reference Intake for Chinese Residents 2013 Edition, the daily energy requirement for men who are light manual laborers is 2,250 Kcal.

2. Not eating too much:Daily food provides no more and no less than the body's energy needs, to ensure that the daily food is not excessive can establish a few good little habits: regular meals, meal portioning, each meal less than one or two bites, reduce the intake of high-energy foods, reduce the number of times to eat out.

3. Movement:Exercise is an essential part of weight loss! In view of the questioner needs to lose weight quickly, at the same time ankle injuries, the advice given is as follows: moderate intensity exercise to improve cardiorespiratory fitness and reduce the accumulation of fat, such as swimming time for each time for about 30 minutes or more, an appropriate increase in brisk walking, the speed of 4km / h not less than 6000 steps; higher intensity exercise to increase muscle strength and mass, such as dumbbells, elastic bands and fitness equipment and other sports, adhere to the 2-3 times a week. Every other day.

4. Changing habits:Any activity that can make the body move is a kind of accelerated metabolism movement, such as: commuting to walk, in the office to reduce sedentary time, meal logistics to do housework, more outdoor activities, etc., and over time to form a habit, the body and mind will get exercise and health.

Author:

Zhao Dongmei /National Public Nutritionist Grade II /National Registered Licensed Pharmacist /Member of the Chinese Nutrition Society /Lecturer Grade II of Hengcen College

With the accelerated pace of life, with the improvement of material life, the pressure is also more and more, men bear the burden of the family of course, there is also a lot of pressure, if not properly relaxation will produce a psychological burden, there will also be a lot of family conflicts. Yoga, is a very good way to reduce stress, you know? Yoga not only reduces stress but also shapes the body, allowing you to protect your favorite goddess in minutes. This class brings 7-style yoga, let's de-stress and plasticize together!

1. Peacock Pose

↑ Let's show our manhood even at the beach! As long as you dare to think, you dare to do!

Movements Detail: Plank pose preparation, bend elbow joints, elbow joints against the waist position, abdominal tightening, legs off the ground, eyes flat in front.

2. Take-off

↑ Men practicing the take-off pose on the reef by the sea, feeling the coolness of the sea breeze blowing, and taking off into the wind makes men look more attractive!

Movements in detail: support the rock with both hands, bend your elbows, place your right knee against your left arm, straighten your right leg forward, lift your legs off the ground, and keep your eyes flat in front of you.

3. Crane Cicada Style

↑Taking off pose can be done, let's try Crane Cicada pose, Crane Zen pose can increase the coordination and control of the body, overlooking the foothills from the top of the mountain peaks, experiencing the feeling of having a panoramic view of the mountains!

Action Details: Palms of the hands to support the ground arms straight, completely legs will be the knees against the big arm, feet off the ground, eyes to the ground.

Yoga is not only the privilege of women Oh, men can also practice yoga, today to introduce you to the men's yoga moves you learned? Come on oh, every move will make you more man!

We had an interview with someone who lost 80 pounds from 250 pounds, and the change seemed like a facelift

At 250 pounds.

ID photo

That's after losing 80 pounds.

As for how he lost weight?

The beginning of the use of meal replacement powder + healthy diet + basic exercise method, morning and evening meal replacement, lunch to eat vegetables and lean meat and coarse grains as the main healthy meal, every night in addition to the bad weather are insisting on running 4-5 kilometers, to July when the weight loss of about fifty pounds!

And then realized that despite the lighter weight, all the skin on my body was loose

So I started working out.

The gym keeps up with four workouts a week, does full body circuits, and maintains a light diet

Want to lose fat must eat less, do more aerobic, running to supplement calcium, fitness to speed up the metabolism, will lose weight faster and better look!

Image belongs to: Bo Shao, do not infringe.

270 pounds of weight has been seriously overweight, fat loss is one step at a time, gradually reduce the body fat down, do not exist overnight thin idea.

1: First of all you should control your diet strictly, fatty meat, sugar, high fat, high calorie food reduce consumption or do not eat. Boiled vegetables, fish, chicken breast, fruits with low sugar content, oatmeal and so on are all good choices for you. Don't overeat at each meal, eight minutes of fullness is enough.

2: Because you are seriously overweight, many movements are not suitable for you, such as: running, jumping rope, jumping and other movements will cause great damage to your knees. It is recommended that you can choose to sit and ride a bicycle and so on to carry on the exercise. Exercise 3-5 times a week, each exercise time in about 1 hour.

3:Aerobic exercise combined with strength training on the fat loss effect is better, you can warm up after the body, do strength training, you can start to choose light weight equipment, must pay attention to protect their joints, such as squatting and other weights must not be too large, bare hands are ok. strength training after, and then half an hour or an hour of aerobic training.

4:Maintain a good daily routine, go to bed early and get up early. Maintain good sitting and standing posture during work, bad posture can easily lead to fat accumulation. Put off unnecessary gatherings, and refuse alcohol and late-night snacks if you can.

I hope my answer helps you, follow me for more fitness knowledge.

Although the subject did not disclose more information about her body, 270 pounds is a very, very, very heavy weight, and there is no doubt that weight loss is necessary to ensure good health. If the BMI is ≥30 or BMI ≥27 with complications, medication should be considered, and if the BMI is ≥40 or BMI ≥35 with serious complications, surgical treatment such as liposuction may be necessary.

Secondly people of this weight should always be checked before exercising! to determine if they can exercise to lose weight. Things like screening for diabetes, lipid tests, thyroid function, liver function, kidney function, and EKG are necessary. The premise of weight loss is that the person must be healthy and safe. If the test is passed and exercise can be performed, then the other thing to be performed is the exercise test, such as the subject of the question directly to walk, run is not desirable, must be in the end of the professional exercise test, according to the ability to exercise.

Exercise should also be gradual, starting with simple ones, such as starting with low-intensity strength training and aerobic training, so that the body can first get used to the state of exercise, and then step by step to improve the time and intensity. In addition, because the weight is really big, the damage to the joints of the lower limbs will be more serious, so it is recommended to minimize the standing exercise, aerobic training using power bikes and so on, and strength training using auxiliary equipment to strengthen the strength of the lower limbs. When the lower limb strength is improved to a certain level and the body weight is reduced more, then consider self-weight related exercises.

In addition, nutritional diet and lifestyle habits are areas that need to be improved. Eat more healthy, low-calorie food, protein to account for a relatively high proportion and reduce fat intake, at the same time, due to the inability to stand for long periods of time, in the process of prolonged sedentary can use the upper limbs, abdominal force to carry out some exercise to reduce the static less mobile fat loss is also a certain help.

I think there are two safest ways to go about your current state. One is to see a traditional Chinese medicine practitioner, first of all, with traditional Chinese medicine physical therapy to target fat loss. Another is to go to the gym to find a professional trainer to conduct professional fat loss training for your personal physical condition. Specialized coaching for a month will be enough, and when you have a certain body building foundation, you can exercise on your own.

Because some people are genetically inherited obesity, some people are because of their own physical causes of obesity, some people are usually eating habits and work and rest habits caused by bad, so seek professional help, usually pay attention to diet combined with a good night's sleep, perseverance, you will meet another perfect self.

First of all, you need to understand that what you need right now is healthy weight loss, not fast weight loss.

Wait until you understand health first before you can start to lose weight, otherwise with your current physical condition will surely be injured. Fat loss first, at this stage you need to pay attention to the diet, as well as daily activities, do not sit for a long time, can walk do not sit in the car, to improve the daily metabolism, reduce the intake of calories, you first adhere to a period of time, wait until your weight is not so heavy, before you start to do the exercise on the fat loss training.

I started reducing at 251, now 204 and still going. We can eat up to 250+, it's a slow process if you want to reduce it, so you can't rush, slowly reduce the overdose, control your mouth appropriately, then walk slowly swim and bike, etc., and increase the exercise appropriately, increase muscle workout, and increase basal metabolic rate