1, reducing body fat through diet
(1) Don't touch fried and high-calorie food.
The calorie level of food directly determines the calories absorbed by our body. If you want to lose body fat, you must first refuse high-calorie foods, such as carbonated drinks, high-sugar snacks, fried foods and so on.
(2) Eat more high-protein foods.
In the diet structure of westerners, the intake of protein is very high, so you can quickly see the shape of muscles by doing some exercise. China people are mainly high in carbohydrates, in contrast, protein's intake is seriously insufficient. Protein is an important source of muscle tissue growth. You need a lot of protein if you want to make up the lost calories. It is recommended to take one gram per kilogram of body weight. It is appropriate for 80 kg men to consume total protein 160 g a day.
Control the intake of carbohydrates in the diet and ensure a high-protein diet. The former is to make the body metabolize carbohydrates into a state of fat consumption faster, and the latter is to reduce muscle loss.
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) 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