1, reducing body fat through diet

(1) protein and fiber

Eat more protein and fiber. The body can burn protein for energy, but it prefers carbohydrates and fats. So when you mainly eat protein, your body will use the stored carbohydrates and fats. The fat left in the diet should come from fish with high fat content such as salmon, olive oil, avocado and nuts. However, although they are high-quality fats, it doesn't mean that you should eat too much. Eat everything in moderation.

(2) Healthy carbohydrate intake

Fiber-rich vegetables, beans, some fruits and whole grains have little effect on insulin levels. Especially whole grains, such as brown rice, oats and barley. , are rich in complete fiber, and the body will not absorb such carbohydrates too quickly, so it is easy to feel full, which helps to control blood sugar and relieve hunger.

(3) Heat circulation

When you eat a low-calorie diet, you should also have time to eat a high-calorie diet to ensure your body supply and metabolism. Daily exercise consumes more calories than intake, which is the only way to lose weight.

(4) eat less and eat more meals.

If you want to control your diet by eating less and eating more, you should pay attention to the regularity of your diet. Generally speaking, it is important to eat early. Studies show that dieters will cause hypoglycemia, fainting, anemia and other symptoms if they don't eat breakfast, so eat a good breakfast!

2. Reduce body fat through exercise.

(1) Aerobic exercise

In order to lose weight healthily and scientifically, aerobic exercise is absolutely necessary. There are many kinds of aerobic exercise-swimming, boxing, running and cycling are the most common, but don't forget basketball and dancing. As long as this kind of exercise can make your heart beat faster and stronger, it is worthwhile.

(2) Exercise time

Some people think it is best to do aerobic exercise on an empty stomach in the morning. Your body has been dormant all night. It's time to use fat storage. It is also said that aerobic exercise has exhausted your glycogen reserves, and you have no strength to do aerobics in the future. In fact, how to exercise depends on your goal.

(3) High intensity interval training

High-intensity interval training will immediately improve your metabolism and keep it at a high level afterwards-this is the origin of the word "afterburner effect". So even if you only exercise 15 minutes, there is no problem. High-intensity interval training has no rules that must be followed, but cycles between low-intensity work and high-intensity work. For example, when running, first run a lap, and then sprint for 30 seconds. Look at yourself in proportion.

(4) Take a reasonable rest during exercise.

You may feel like a generator, but your body needs rest. Therefore, during the weight loss exercise, you should learn to spend a day relaxing. You don't need to sit on the sofa all day, but you must let your body repair itself.

3. Lifestyle conducive to slimming.

(1) Keep a good sleep.

In recent years, foreign experts have found that the main cause of obesity is insufficient secretion of growth hormone. Growth hormone is a natural hormone secreted by human body, which is secreted only at night, especially after 90 minutes of sleep. American scholars first found that supplementing high concentration of compound amino acids before going to bed can promote the secretion of growth hormone in adults, and growth hormone can quickly burn excess fat in the body.

(2) Drink plenty of water

First of all, drinking water can suppress appetite. Drinking water can make your mouth and stomach feel something passing by. Water can support your stomach space, reduce hunger, increase satiety and reduce appetite. Water is a good appetite suppressant. Drinking water can lower your cholesterol and help you lose weight.

(3) Drink coffee

Coffee helps to control weight, because coffee can improve the rate of calorie consumption and metabolic rate. Studies have found that caffeine in coffee can promote fat consumption and release fat into the blood. Generally, 30 -40 minutes after drinking coffee, the concentration of fatty acids in the blood will increase.

(4) Avoid excessive weight loss

Losing weight too fast will cause the imbalance of heat to the body and lead to the mechanism of fatty degeneration such as oxidation, so losing weight is limited and regular. If you lose too much weight in a short time, it may cause liver fibrosis of benign fatty liver on the basis of the original fatty liver mechanism, causing greater harm.

Extended data:

Body fat percentage refers to the proportion of body fat weight in the whole body weight, also known as body fat percentage, which reflects the body fat content. Obesity increases the risk of various diseases. Such as hypertension, diabetes, hyperlipidemia and so on. Women who plan to get pregnant can't ignore the risk of pregnancy complications and dystocia caused by obesity.

The normal range of adult body fat rate is 20% ~ 25% for women and 15% ~ 18% for men. If the body fat rate is too high and the weight exceeds 20% of the normal value, it can be regarded as obesity. The body fat rate of athletes can be determined according to sports events. The average of male athletes is 7% ~ 15%, and the average of female athletes is 12%-25%.

References:

Body fat rate-Baidu Encyclopedia