There is a plan to make it easier to lose weight. So how do you make a weight loss plan that suits you? You need to know your current obesity level, determine the way to lose weight, give yourself a deadline, and ask others for help if necessary.

1. How much do you weigh now? How much should you weigh?

Before making a plan, you should first understand your current obesity level and make clear the goal of losing weight. If you are already severely obese, the first task of losing weight is to make your weight "healthy", that is, to reduce your weight to the standard weight range. There are many ways to calculate a person's standard weight. Here, Bian Xiao recommends the calculation method suggested by the World Health Organization: the standard weight of men = (height cm-80) × 70 ~ the standard weight of women = (height cm-70) × 60 ~, the standard weight plus or minus 10 ~ is the normal weight, and the standard weight plus or minus 654300 ~.

In addition to weight, body fat rate can also be your weight loss goal. Body fat percentage reflects the body fat content. Generally speaking, the male body fat ratio 10 ~ 20% is normal, and the female body fat ratio 17 ~ 30% is standard. However, this standard is not fixed and will change with age. For women over 50 years old and men over 55 years old, the standard value of body fat percentage can increase by 2%-3% every 5 years old. The percentage of body fat is calculated as follows:

Body fat rate = 1.2× body mass index +0.23× age -5.4- 10.8× sex (male 1, female 0); Body mass index = weight (kg) ÷ (height × height) (m)

After knowing your standard weight, you need to calculate the difference between your current weight and the standard weight, and give yourself a deadline to get as close as possible to the goal within the deadline.

2. How long does it take to lose weight?

You can't lose weight overnight. I really think too much about changing from fat to thin in a week. Under the premise of using scientific methods to lose weight, you need to know how much weight you lose in a week is reasonable. Generally speaking, it is normal to lose 3~4 kg a week. But the reasonable time for everyone to lose weight varies according to their physical condition. It is recommended to ask a fitness instructor or doctor for advice.

3. How to slim yourself down?

After determining the goal, you need to determine the specific means of implementing the plan, that is, how you need to slim yourself down. There are two main ways to lose weight, one is diet and the other is exercise.

Diet to lose weight must first control the amount of food you eat. Many people eat the fat, so they must eat the fat back. Control the daily calorie intake below 1500 calories, eat less high-calorie foods and eat more vegetables, fruits and coarse grains; Three meals a day are indispensable, and you can keep seven points full when eating; Snacks can be eaten in moderation. It is suggested to replace high-calorie snacks with low-calorie snacks, such as yogurt instead of ice cream.

In terms of exercise to lose weight, insist on exercising for more than 90 minutes every day, aerobic exercise for more than 30 minutes every time, and try to be as diverse as possible. However, if you have a large base, it is recommended not to do skipping, running and climbing stairs, which are very heavy on joints. In addition to arranging 3-5 times of moderate-intensity aerobic exercise every week, it is recommended to arrange 2-3 times of strength training every week.

4. What kind of help do you need?

In order to lose weight more easily, you need help from others. You can find someone to supervise yourself, remind you when you don't follow the plan or give you a small punishment. Or you can find someone with a better figure to exercise with you. When you see people in good shape persisting, you can find the motivation to persist.