Generally speaking, when we lose fat, the weight will not change much at first, but the body fat rate will drop faster. If this happens, it is a good thing. This is because muscle mass has come up and fat has been eliminated, so our weight will not drop significantly. On the contrary, we may gain a little weight. But recently, a friend told me that he lost 10 kg in a month, which is a good thing, but the body fat rate has not changed. Ask me what's going on, I personally think it's caused by several situations!

1. In the early stage of fat reduction, we paid too much attention to our weight and didn't pay attention to our fat rate. We have said more than once that reducing fat is not completely equal to losing weight. If we only pay attention to losing weight, the final result will lead to our failure in reducing fat. Before reducing fat, we make a detailed body side. Generally, gyms have such machines. We should analyze our body data, and then make adjustments in what areas, instead of blindly reducing them.

We should pay more attention to our body fat rate than our weight. When we lost weight in the early stage, many friends just thought losing weight was a good thing. Yes, they think so from where you eat, but your cognition is wrong. The final result is definitely not good. When we start to lose weight, don't worry. We should lay a good foundation for exercise. Sometimes it's because I'm eager to lose weight, and I finally bounce back. Although I lost a lot of fat, my muscles are good.

2. Without proper exercise, we say that aerobic combined with anaerobic is the most efficient way to reduce fat. There are two main reasons. The first reason is that anaerobic resistance training can improve our basal metabolism, which is very important for us to lose fat. We can improve our muscle mass by doing resistance training from the inside out, so as to better prevent us from rebounding.

The second reason is that if you do the most aerobic training after anaerobic training, you can burn fat efficiently. What does that mean? It is the previous anaerobic exercise that helps us consume glycogen, and the glycogen stored in our body is limited. If you don't supplement food, it is definitely impossible to have energy, so doing aerobic exercise at this time can shorten the time of consuming glycogen and burn fat for a longer time!

The diet has not been adjusted, mainly because we didn't supplement it in time after exercise. What should we add? To supplement protein, of course. Aerobic exercise will make us consume protein. If we don't supplement, we will lose more muscles, so we supplement protein to protect our own behavior. Then it can help us lose fat, because protein's calories are very low, and protein can't be directly converted into glycogen by our bodies, so we can safely eat foods rich in protein.

If a person who is not so fat (weighing more than 200 kg) loses 10 kg, the change is still obvious, but if you only pay attention to body fat, you will not see much change if you lose 10 kg, mainly because the muscle density is very high, and losing weight will affect your weight!