What is "skinny"?
In life, we often see some slender people. They look thin when they wear clothes, but they can feel a handful of meat as soon as they take off their clothes or pinch their stomachs. These people are typical "thin fat people", also known as "puffs". People who are thin and fat are mostly thin. They are born with a small skeleton, narrow shoulders and slim figure, but in fact, their body fat rate is very high. Their thinness is not a sign of good figure. On the contrary, being thin and fat is more dangerous than being obviously fat.
Thin and fat people have high body fat rate and less muscle mass. They may completely ignore the improvement of living habits and diet structure because they don't find themselves "fat" at all, leading to more health problems. Generally speaking, women are more likely to get a thin and fat figure than men. And this number tends to get more and more serious with the increase of age, because the older you get, the less muscle mass and the more body fat you have.
Am I "thin"
How can I know if I am thin or fat? Just now we said that thin and fat people have less muscle mass and higher body fat rate. If you want to know the approximate body fat rate, you can use the following two formulas: body mass index = weight (kg)/[ height (m)x height (m)]. Body fat rate: 1.2× body mass index +0.23× age -5.4- 10.8× sex (male 1, female 0). If the body mass index index is lower than 18.5, it is light, while 25-28 and above are overweight, and the normal range is 65438. If your body mass index is normal or lower than normal, and your body fat is still 20+, I'm sorry, even if people around you say you look thin, the meat on your stomach is telling you that you are already among the thin and fat people.
In fact, thin people and fat people are not completely invisible, but they have many characteristics.
1, "fleshy" is soft and weak. The "meat quality" of thin and fat people is soft, without lines and edges. No matter how hard you try, you can't touch the hard muscles under your skin. It is always loose surface fat. I don't look thin, but I have little strength and poor physical fitness. I went up to the fifth floor in one breath, half dead!
2. The visual weight is higher than the actual weight. If your visual weight is higher than the actual weight, be careful. Because the density of muscle is slightly larger than that of fat, if the proportion of muscle is small, then the "weightlessness" of the same volume of body will be more obvious.
3, thin without exercise habits, or thin with pure aerobic exercise, is also likely to be thin and fat.
It is easy to understand that being thin without exercise habits may be thin and fat. A person who never exercises, where do you get muscles? Is it true that regular exercise is not thin and fat? Not necessarily. Slimming with pure aerobic exercise will also lead to a thin and fat figure, because a lot of aerobic exercise will be accompanied by a decrease in fat and muscle. If we don't do strength training to keep our muscles, we will lose very little muscle in the end.
How do thin people and fat people lose fat?
It may not be difficult for fat people to lose weight, but it is not so easy for thin people to lose weight. Some people may say, "I can go on a diet at any time!" " Indeed, dieting can make you lose weight, but at the same time, your muscles will also decrease. That is to say, the consequence of simply dieting without exercise is that your figure is getting worse and worse, and you look thin, but you are actually fat. To improve this state, you need to do two things, one is to reduce body fat, and the other is to increase muscle mass.
Specifically, we can start from the following aspects:
1, Reduce calorie intake Nutritionists believe that no matter what you control-protein, carbohydrates or fat, you will eventually reduce calorie intake. If a person consumes less than 800 calories a day, he can lose about 10 pounds in 6 weeks. Common low-calorie foods are apples, cucumbers, bananas, carrots, celery, fish and so on.
2. Eat more foods containing protein. Protein is the most important basic component of human body. During exercise, the load capacity of muscles will increase, and the demand for protein will also increase, so it is necessary to constantly supplement with food. Protein-rich foods include eggs, milk, soybeans, lean meat, peanuts and walnuts.
3, strength training strength training can strengthen muscles, the more muscles, the faster the metabolism. Weightlifting three times a week, 45 minutes each time, 10 month can reduce 10 kg. In order to avoid harm to the body, it is suggested that with the help of a fitness coach, you should choose the right weight and make an appropriate exercise plan.
optimum selection
If thin people and fat people want to lose fat, they can make scientific plans step by step according to the above methods, and strengthen strength training while controlling fat intake. For example, the weight management scheme of the American professional composite dietary nutrition brand Eros Jianli is based on the scientific principles of using low calorie and high nutrition, whey protein to build lean muscles and plants to adapt to the original physical condition. With reasonable exercise, you can not only lose weight easily, but also accurately reduce fat, and at the same time help supplement all kinds of nutrients needed by the body to achieve healthy and comprehensive weight management. Experts remind that losing weight is a long-term systematic project, which must be gradual and coordinated by all parties. It takes long-term persistence to achieve excellent results.