"Losing weight" means "reducing fat"

The body is divided into "lean body weight (fat-free body weight)" and "total fat body weight"

Weighing scale can only tell you how much weight you have lost, not how much fat you have lost.

Which is heavier, one kilogram of iron or one kilogram of cotton? The answer is: the same.

Which is bigger, one kilogram of iron or one kilogram of cotton? The answer is: cotton

In the same way, although the weight is the same, some people look fat and some people look thin.

What is the normal value of body fat rate: male: 15%~ 18%, female: 25%~28%.

How to reduce fat?

1. No dieting

Maybe many people who lose weight will fall into this misunderstanding. In fact, dieting doesn't help us lose fat. If we go on a diet, then our bodies may consume more muscles. Because at rest, muscles consume much more calories than fat, and the body will throw away muscles autonomously and faster for the principle of protection. But the less muscle, the harder it is to lose fat.

2. Insist on strength training

In order to maintain muscles, we must insist on strength training, because strength training is the only way to maintain muscles. At rest, each pound of muscle will burn 50 calories, that is, the more muscles, the easier it is to reduce the body fat rate.

3. Diet Control here refers to ensuring protein and calorie intake rather than controlling intake. In order to reduce fat as much as possible while maintaining muscle, the intake of protein must be sufficient to ensure that the intake per catty is not less than 1g, and the calorie should be within 15% of the calorie intake (about 300-500 calories).

How to judge whether to lose weight or lose fat?

Considering the body mass index and body fat rate comprehensively, generally speaking, people with large body weight base mainly lose weight, while those with small body weight base mainly lose fat.

How to lose weight?

1. Exercise to lose weight

The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. For example, jogging, mountain climbing, cycling and swimming. It is best to finish each exercise continuously without stopping in the middle, and the calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.

Step 2 go on a diet to lose weight

The most important thing for diet to lose weight is to make the body consume less calories, and at the same time, it can make the body metabolize fat, scientifically match three meals, control calorie intake with less oil, salt and sugar, and avoid high-calorie foods such as snacks and nightingales.

How is fat actually consumed?

The main way to consume fat is new metabolism. Your body breaks down and stores fat through a series of complex metabolic pathways. By-products of fat metabolism are excreted through the lungs, sweat and urine, and the energy released by fat is used to maintain the biological function of the body.

When did you start burning fat?

/kloc-After 0/5-20 minutes of aerobic exercise, the body will start to consume stored fat.

How can we make fat burn fastest and largest?

Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body begins to consume a lot of fat for energy. When the maximum heart rate reaches above 75%, the body begins to consume protein energy and fat at the same time. Therefore, 60% ~ 75% of the maximum heart rate (called target heart rate or bull's-eye rate) is the best heart rate range for burning fat by aerobic exercise.

Fat and thin can not be measured by weight alone. What you need to care about is not a number, but the real body fat content.