Reducing body fat rate requires controlling diet, not simply increasing exercise. Diet is the basis of reducing body fat rate. Only by controlling diet can we fundamentally reduce the accumulation of body fat. When making fitness plan, we should pay attention to the combination of aerobic exercise and strength training.

Here are some dietary suggestions that can help you reduce your body fat rate:

-Control the total calorie intake: the total calorie intake per day should be 500- 1000 calories less than the calorie intake.

-Increase protein intake: protein can help you keep full and increase muscle mass. It is recommended to take 1.6 g/kg protein daily.

-Reduce carbohydrate intake: Too much carbohydrate will lead to blood sugar fluctuation and affect metabolic rate. It is recommended to consume 200-400 grams of carbohydrates every day.

-Increase dietary fiber intake: Dietary fiber can help you feel full and promote intestinal health. It is recommended to take 25-30 grams of dietary fiber every day.

In addition, the combination of aerobic exercise and strength training can help you reduce your body fat rate better.