How about the Bridge Weight Loss Method

Bridge type weight loss method is a weight loss method that combines dietary control and exercise intervention. It achieves the goal of weight loss by adjusting the dietary structure and increasing the calorie consumption of bridge type exercise. The bridge weight loss method mainly includes controlling total calorie intake, increasing the proportion of high-quality protein, reducing refined carbohydrates, regularly engaging in bridge exercises, and combining aerobic exercise.

1. Control total calorie intake

Bridge weight loss method requires daily calorie intake to be lower than the sum of basal metabolism and activity expenditure, forming a calorie gap. It is recommended to choose low-energy density foods such as green leafy vegetables and mushrooms, and avoid fried foods and high sugar snacks. Long term negative calorie balance requires attention to avoid malnutrition and can be supplemented with appropriate multivitamin tablets. 2. Increase the proportion of high-quality protein. The daily protein intake should reach 1.2-1.5 grams per kilogram of body weight, with priority given to low-fat and high protein foods such as chicken breast, fish and shrimp, and soy products. Protein helps maintain muscle mass and prevent a decrease in basal metabolic rate. Whey protein powder can be used as a dietary supplement, but caution should be exercised for individuals with abnormal kidney function.

3. Reduce refined carbohydrates

Limit the intake of refined carbohydrates such as white rice and flour, and replace them with whole grains such as brown rice and oats. Control the carbohydrate energy supply ratio below 40% to avoid severe postprandial blood sugar fluctuations. Diabetes patients need to closely monitor the changes in blood glucose, and adjust the dosage of hypoglycemic drugs when necessary.

4. Regular bridge exercises

Standard bridge exercises can strengthen the gluteus maximus and core muscle groups, 15-20 times per group, 3-4 groups per day. During exercise, it is necessary to keep the shoulders, hips, and knees in a straight line to avoid compensatory force from the waist. Patients with lumbar disc herniation should adjust their range of motion under the guidance of a rehabilitation therapist, and should not perform it during the acute phase.

5. Cooperate with aerobic exercise

Engage in 4-5 sessions of aerobic exercise for at least 30 minutes per week, such as brisk walking, swimming, or cycling, with a heart rate maintained within the range of 60% -70% of maximum heart rate. Before and after exercise, it is necessary to fully warm up and stretch. For knee joint injuries, water exercise can be chosen to reduce joint load. During the implementation of the bridge weight loss method, it is necessary to ensure 7-8 hours of sleep per day to avoid staying up late and affecting leptin secretion. It is recommended to record changes in body fat percentage every week instead of solely focusing on weight. The recommended weight loss rate is 0.5-1 kg per week. If dizziness, fatigue or other discomfort occurs, adjust the plan in a timely manner, and consult a nutritionist or sports medicine expert if necessary. Long term maintenance requires establishing sustainable dietary and exercise habits to avoid metabolic damage caused by extreme dieting.