What are the methods to reduce fat? Girls have been trying to reduce fat and control calorie intake. In order to be beautiful, I put on all kinds of beautiful little skirts and tried many ways to lose fat. There are not many ways to reduce fat, as long as it is effective and suitable for you. Below I will show you the way to reduce fat.

What are the fat-reducing methods 1 1, aiming at reducing fat by 300 calories?

Fat-reducing people pursue rapid weight loss and want to reduce their arms, legs, stomach and waist. However, if the beauty goal of losing weight is achieved too fast, it also means that they will rebound and gain weight faster in the future. Unless you can maintain high-intensity exercise and hard diet, your body will take lower calories as the new standard. Once you can't do extreme dieting and lose weight later, you will easily rebound and gain weight. Some nutritionists and nutritionists said that the normal fat reduction rate should be reduced by 0.5Kg- 1Kg a month, so that the body can have time to adapt to fat reduction and reduce the body fat rate. Doing aerobic exercise for 30 minutes consumes about 200 calories, plus healthy light eating habits. It is advisable to lose 300 calories a day as the initial goal of weight loss, and the effect of weight loss should be seen after 2 weeks.

2. Deduct heat 10- 15%.

The easiest way to lose weight is to "keep your mouth shut", but don't equate reducing total calories with dieting to lose weight. To really reduce the proportion of body fat and reduce the body fat rate, it is not just eating vegetables! You should know that carbohydrates, fats and sugars are actually the basic nutrients needed to maintain human health. If you want to lose weight, you only need to reduce the calorie intake of 10- 15%. For example, an adult woman needs about 1600- 1800 calories a day to maintain daily activities and basic metabolism, so just reduce 160 calories to 270 calories. Never.

3. Exercise three times a week with increasing time.

The principle of reducing fat is to let the body burn the stored liver sugar, and then start burning fat. How to achieve this goal? Reducing sugar storage in the liver = reducing calorie intake and doing aerobic fat burning exercise to speed up the consumption process. It takes at least 20-30 minutes for aerobic fat-reducing exercise to start reducing fat. With the increase of muscle mass and muscle endurance, the frequency and time of fat-reducing exercise can be increased. Reducing fat is as simple as that! Beginners who want to lose weight can set the exercise frequency to 30 minutes to 45 minutes three times a week to strengthen the reduction of body fat rate.

4. Adjust the fat-reducing diet according to endurance.

Finally, the diet menu is "unreliable", which is what you can feel most when you exercise. If the rhythm of daily life remains unchanged and you get enough sleep, you should feel that your endurance and the weight you can bear are rising steadily when you are doing aerobic dieting or weight-bearing training. For example, if you don't sweat like rain, you can breathe for 5 minutes more than before, and the BPM of aerobic exercise can be easily maintained above 75 for a long time. If endurance and physical strength are not increased, the exercise intensity of losing weight is not ideal, and the body fat rate cannot be reduced, it is time to adjust the ratio of protein and carbohydrate in the fat-reducing diet and increase the rest time.

5, low-carbon diet to reduce fat

The most extreme way to lose weight by reducing fat is not to eat carbohydrates at all, but only to eat vegetables or a very small amount of meat, regardless of whether the basic calorie intake is insufficient or not. Secondly, the proportion of this fat-reducing diet is wrong. The correct way to lose weight is to reduce the proportion of carbohydrates and increase the content of protein and fiber, especially protein, which is particularly important for building muscles and increasing muscle mass. Only by increasing muscle mass can you ensure and maintain your weight loss effect. If you want to lose weight healthily, you must have a low-carbon diet, and reduce fat at the ratio of 11carbohydrate:1protein: 2 fruits and vegetables.

Step 6 set a cooking day

Yes, it is admirable to stick to a healthy diet and exercise five or six days a week, but dieters are not robots. If they don't indulge occasionally, they will overeat for revenge because they have been depressed for too long during the fat-reducing platform, and they will easily get used to the fat-reducing rhythm. There is also a scientific basis for setting up a food day every week to enjoy food. Long-term dieting and weight loss will reduce the basal metabolic rate and slow it down. Setting a eating day every 1 or 2 weeks will help offset this side effect of weight loss and break the inertia of body fat reduction, just like the opposite practice of intermittent fasting.

What are the methods to reduce fat? 2 1, cucumber and egg method.

Eat only cucumbers and eggs for every meal instead of three meals, and stick to it for seven days to make you slim down, but then you will miss the taste of Laoganma. It is a good way to scrape oil.

Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease.

Don't eat after noon.

Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.

Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate. The precautions of this method are that breakfast and lunch must be full and eaten well, and the necessary nutrients must be supplemented in one day.

Health tip: If you are really hungry, you can drink more water or eat an apple.

3. Don't eat dinner.

Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.

Principle: Soymilk is mainly extracted from soybeans and is rich in high-quality plant protein. In addition to soybean protein, it also contains a large number of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are digested → absorbed → burned fat and then play a slimming effect!