First, diet control and calorie control are the most important factors to reduce fat. If your calorie intake is not well controlled, no matter how much exercise you do, your fat may not fall smoothly. The principle of heat control is simple. As long as you eat less calories a day than you do, you will lose weight.
So how much less heat is this? I suggest reducing 15%-20% first. If the weight has not changed, then reduce the heat a little and adjust it slowly. So how do you know how many calories you consume in a day? You can search the so-called TDEE calculator on the Internet, which can help you estimate how many calories your body consumes in a day.
You can use the number calculated by it as a reference value. If your weight hasn't changed in a week, this figure is accurate. In the process of losing weight, not only body fat is reduced, but also muscles may be lost. To avoid muscle loss, you must take enough protein.
It's hard for you to eat so much protein in your daily life. I suggest you consider using whey protein. Myproteia has introduced the so-called low-calorie decomposed whey, which allows you to eat protein without taking too many calories.
Second, weight training. Weight training should focus on multi-joint movements, that is, the so-called squat, bench press, rowing and other full-body movements, because these movements can train most of the muscles of the body at the same time, which is most helpful for improving your overall muscles.
At the same time, your body's basal metabolic rate is also increasing, and you will consume more calories at ordinary times, which will increase your fat-reducing efficiency. Adequate protein and weight training can avoid muscle loss. If you are a novice who has not fully exercised, you are likely to gain muscle and lose fat at the same time.
Third, aerobic exercise Many people regard aerobic exercise as the focus of fat loss. I think it is necessary to do aerobic exercise. But they all ignore that diet is the most important thing. Aerobic exercise is just a way to help you burn more calories. Aerobic exercise may consume fewer calories than drinking sugary drinks. The efficiency is extremely low, and the effect of doing more aerobic fat reduction is limited.
I suggest you don't do a lot of aerobic exercise right after you start eating. Your body is adaptable. When you are in a state of insufficient calories for a long time, your body will reduce your metabolic rate, making it more difficult for you to gain muscle. Most people will achieve good results mainly by controlling diet in the early stage of fat reduction.
When your body fat drops faster, you slowly join aerobic training. You can arrange your own retraining first, and then do aerobic exercise for 20 to 30 minutes, gradually increasing from one day a week, two days a week, and then three days a week. Finally, I want to remind you to measure your body fat rate first. The body fat rate of adult males is about 15%- 18%, and that of females is about 19%-25%. The more out of this range, the easier it is to lose fat.
However, if your body fat rate is already very low, for example, the male body fat rate is as low as 10%, you may need more extreme methods to help you besides the points just mentioned. Or you can consider starting to gain muscle and then continue to lose fat.
Fourthly, it is suggested that the time for reducing fat should not be too long, and it should be controlled at about three months, 12 weeks. Long-term intake of low calories may permanently destroy the metabolic rate of the body, and it will definitely take a long time to make up for the destroyed metabolic rate. Therefore, it is recommended to take a rest after a period of exercise and consume more calories.
These are the main points that I think should be paid attention to when reducing fat. I hope it helps you.