Generally speaking, there are two situations in which fat accumulates in the body. In the first case, the daily intake of calories is far greater than its own consumption, and the excess calories will be converted into fat cells through the human liver and stored in the most difficult parts of the body. The second case: the reincarnation of Pig Bajie (there is no good solution at present).
If you want to reduce excessive fat formation, you need to do the following two things. A, reduce the daily intake of calories, but also on the premise of ensuring the normal nutritional needs of the body. B, often participate in high-intensity exercise, speed up the body's metabolism, and make fat burn more violently! HOHO！
Now put in a sentence: the most important thing to lose fat is that A and B only help to achieve better results. Please don't believe those fat-reducing products on any TV, such as fat-reducing watches/shoes/drugs /XXXXXXXXX, etc.
If you are eating hamburgers and watching them, you have two choices. A: Go to hell! B: Hold your throat and spit it out.
Now introduce what you should eat (I have said so much before, but now I have to remember it carefully). People eat a lot of food every day, the most important of which are the following: carbohydrate/protein/fat/dietary fiber/vitamins and so on. First, let me tell you something about carbohydrates. The staple food we eat every day (rice, steamed bread, bread, etc. ) is the main source of carbohydrates, also called flour and rice in brackets. But in the stage of reducing fat, we should eat less of these carbohydrates, such as corn/oats/sweet potatoes/whole wheat bread and so on. Because these carbohydrates are slowly digested carbohydrates, they will not release all the calories in a short time. So everyone treats you to coarse grains (carbohydrate digestion is slow) except flour and rice for breakfast (carbohydrate digestion is fast) and dinner after exercise. In addition, it should be noted that in order to make fat burn completely in the body, it is necessary to participate in sugar metabolism. If the carbohydrate intake is too low, the sugar reserve in the body will decrease, and the ketone body, the intermediate product of fat metabolism, will increase, leading to the increase of blood ketone body concentration, acidification of body fluids and early occurrence of fatigue, thus affecting fat metabolism. In other words, fat can't be completely burned without carbohydrates. So please do as I said above. Now let's introduce protein. Meat/beans/dairy products are rich in protein. Protein is also an important part of human body and an important nutrient in the process of reducing fat. While absorbing protein, the human body will consume twice as many calories, so it is necessary to ensure the intake of protein in the process of reducing fat. At present, the best way is to buy whey protein powder in a professional fitness center. If you don't have extra money to buy these high-end goods, you can enjoy them in your daily diet. But remember, meat is rich in protein, but it is also high in fat. For example, 100 pork, almost 65% is fat, only about 10 gram of protein. I'm sure you won't be stupid enough to eat that fat for this10g protein. Fish is the best source of protein (except whey protein powder). One serving 170g of tuna (one can of canned tuna imported from supermarket in 8 yuan) can provide about 40g of high-quality protein and 20g of omega-3 fatty acids, which can change the fate of glucose and reduce the storage of fat. Skinned chicken (all animal skins are high in fat)/lean beef/skim or low-fat milk/all kinds are your good choices. Again, high protein is very important in any case. As for vitamins and dietary fiber, we can easily get them from a large number of coarse grains and fruits and vegetables, so I won't say much here.
Now let's talk about some dietary rules during fat reduction. Everyone knows the importance of breakfast. Now I tell you, breakfast is more important for reducing fat! So please prepare the most important meal the next day before going to bed every day.
Reducing fat requires eating less and eating more meals. Six meals a day is more appropriate. Don't be surprised to see this. Three of these six meals are very simple. A banana or a cup of low-fat yogurt is also a meal. Its purpose is to let you consume nutrients and calories at all times of the day, and to avoid storing too much fat in the next meal because you don't eat for a long time.
Now simulate the menu of one day in the fat reduction stage.
Breakfast: two pieces of whole wheat bread/a boiled egg/a cup of skim or low-fat milk/an apple/a whey protein drink if possible.
Between breakfast and lunch: a banana/a cup of low-fat or skim yogurt.
Lunch: The staple food is coarse grains (about 50g)/ a tuna meat or a lean beef or a skinless chicken/soup made of two vegetables.
Between lunch and dinner: choose a fruit.
Dinner: a corn/a small portion of lean meat/a light vegetable.
Bedtime meal: It is best to have a cup of whey protein powder or a cup of skim or low-fat milk/an apple or banana.
It should be noted that in the initial stage of fat reduction, you should eat zero fat for five days, seven days a week. All staple foods should be slow-digesting carbohydrates (coarse grains). You don't need oil when cooking. Use less olive oil if you can (olive oil contains unsaturated fatty acids beneficial to human body). Don't eat low fat if you can eat skim, and don't eat full fat if you can eat low fat. Keep your body hydrated all day. Forget carbonated drinks and high-sugar drinks. Green tea and black tea are your first choice. Please eat more breakfast, which will help you ignite the metabolism of the day in advance. Give up losing fat if you don't eat. I wish you a good appetite, although you will feel very painful at first, stick to it and you will see the results.
Let's talk about the situation of exercise-assisted fat reduction. In the process of human exercise, the sugar stored in the body is consumed first, and then the fat is consumed. So it doesn't matter what exercise, what matters is intensity and time. Insist on high-intensity exercise for a long time, and the body will reach the stage of burning fat ahead of schedule. So when you exercise, remember to stick to it for one more minute. Maybe you will burn more fat. Stick to it for one more minute every day, and you will gain a lot in one year. Recommend several high-intensity sports, squash is the best fat-burning sport, because it is not as strong as the general two. All kinds of calisthenics have a good effect. The key is to mobilize your excitement. Running is an effective aerobic exercise to reduce fat at a constant speed, but it needs long-term continuous running or fast and slow running. The disadvantage is that it is boring and difficult to adhere to. Other sports also have good results, and the above three are not difficult to master, which is highly recommended.
If you have a scientific diet and exercise, then your fat loss is just another part, that is, a reasonable schedule, get into the habit of going to bed early and getting up early, and don't stay up late, because unreasonable life rules will change your metabolism, so don't ruin so much effort because of staying up late.
These are the basic common sense of reducing fat.
Finally, I want to tell you that losing fat is really simple. Your confidence+perseverance+patience is the key to success. Fat doesn't accumulate in a day or two, so don't imagine that fat will burn in a day or two. Don't think that reducing fat is just to make yourself more attractive to the opposite sex or to wear beautiful clothes. Reducing fat is more important to increase your self-confidence, make you healthier and keep you away from certain diseases.