First, why is there more body fat? This is mainly related to living habits and eating habits. I usually like to eat high-calorie and high-fat food, and my diet is irregular. I like to eat cold drinks, carbonated drinks and desserts. In addition, staying up late often leads to soaring weight and excessive fat, which is one of the reasons why many people don't look so fat, that is, excessive body fat.
Second, how to lose fat quickly? 1, reducing the calorie difference by 500 calories per day.
If you reduce 500 calories a day, you can reduce 15000 calories a month. That is to reduce the intake of sugary foods, that is, to reduce the intake of staple foods and fruits. The intake of staple food per meal is reduced by a quarter, and the fruit can be kept at 200 grams per day. Burning one kilogram of fat consumes 7000 calories, so reducing 500 calories every day can reduce about 4 kilograms of pure fat in a month.
2. Supplement iron-containing foods.
Iron is one of the indispensable elements in human metabolism. In human body, oxygen is transported by hemoglobin in blood, and iron is the main raw material for making hemoglobin. Insufficient supplementation will lead to insufficient oxygen in body cells, thus slowing down metabolism.
Iron-rich foods, such as kelp, fungus, corn, spinach and other foods.
3. Increase dietary fiber intake.
Dietary fiber can promote intestinal peristalsis, help defecation, and also has the characteristics of water absorption and expansion, which is easy to make people feel full.
In addition, dietary fiber can reduce the absorption rate of glucose, so that blood sugar will not rise rapidly due to eating, and avoid fat accumulation caused by a large amount of insulin secretion. Foods rich in dietary fiber, such as brown rice, millet, oats, sweet potatoes, etc.
4, three meals. A balanced diet.
Regular diet contributes to the metabolism of warm water and adequate nutrition. In order to make the body have enough nutrition to burn and metabolize fat, it is just like making you eat well and do good things.
5. Insist on moderate exercise every day.
If you want to lose fat quickly, you should give priority to aerobic exercise, supplemented by strength training. Aerobic exercise can choose jogging, brisk walking, skipping, cycling, swimming and other sports. Each exercise time is longer than 1 hour, and the exercise frequency is 5~6 times a week.
Strength training can help muscle production. As long as the muscle content in the body increases, the basal metabolic rate of the body will increase and more calories can be consumed every day.
It is recommended to choose strength training, such as push-ups, sit-ups, squats, belly rolls, etc. , each exercise time is 40 minutes to 60 minutes, and the exercise frequency is 3 to 4 times a week.
6. Drink some green tea properly.
During the period of fast fat reduction, besides keeping 1500~ 1700 ml of warm water every day, you can also drink some green tea properly. Green tea can inhibit the activities of glucose and sucrase in the body, slow down the absorption of sugar and prevent sugar from being converted into fat.