The fatness of our body depends on the control of calories. Our daily diet determines the calories we consume, and the daily basal metabolism, exercise consumption and the thermal effect of food constitute the calories we consume.
When we consume more calories than we consume every day, our bodies will store the excess calories as sugar, fat and protein, and we will become fat.
On the contrary, when the daily intake of calories is lower than the consumption of calories, our body will break down sugar, fat and protein to make up for the lack of calories, and we will become thinner.
Therefore, if you want to reduce the body fat rate, you must ensure that you can continue to create a calorie gap and make your body slim down a little.
Appropriate methods are needed to reduce the body fat rate. Although the core of reducing body fat rate is to create a calorie gap, reasonable fat reduction methods can improve fat reduction efficiency, reduce muscle loss and make the body lose weight better.
If you want to reduce the body fat rate, you must first control your mouth. We need to manage our diet to control calorie intake.
Learn to calculate the calories in your food every day to ensure that you can reduce the calories you eat to below the level of calories you consume. In the diet, we should try to reduce the intake of processed fine carbohydrates such as rice and flour. Although these foods can provide essential carbohydrates for the body, they are often too high in calories, which makes us easy to get fat. It is suggested that we should get the required carbohydrates from natural ingredients such as brown rice, oats and vegetables, and consume about 200g of carbohydrates every day to meet the body's needs during fat reduction.
Secondly, we should increase the intake of protein. High-protein diet can help us reduce muscle loss and maintain basal metabolism during fat reduction, and at the same time, it can provide higher food thermal effect and improve fat reduction efficiency. During the period of reducing fat, we'd better consume more than 1.6g of protein per kilogram of body weight every day.
After managing the diet, it is necessary to increase consumption through exercise and improve the efficiency of fat reduction.
In order to lose fat faster, we first promote aerobic exercise. During aerobic exercise, the body oxidizes and decomposes the sugar, fat and protein in the body, providing energy for the body and directly reducing fat.
In the early stage of aerobic exercise, sugar is the main source of energy supply. With the increase of aerobic time, the proportion of fat energy supply will be higher and higher, and it will surpass sugar as the main energy supply source in about 30 minutes. However, too long aerobic time will also lead to protein's decomposition and muscle loss, so our aerobic time should be more than 30 minutes but less than 1 hour.
In addition to aerobic exercise, we should also carry out some strength training, which can help us improve muscle synthesis ability, avoid muscle loss during fat loss, and even increase muscle and improve basal metabolism.
Because of high-intensity strength training, there will be hypoxia during exercise. Within 24-48 hours after exercise, the body will be in a state of high oxygen consumption, which will improve the metabolic level, consume more calories and help reduce fat.
Through diet control and exercise, creating a calorie gap of about 500 calories a day can help us lose about 0.5- 1kg of fat-based body weight every week. This speed of fat loss is harmless to the body, more lasting, and it is unlikely to rebound afterwards.
Stick to it for about 3 months, you can greatly reduce the body fat rate and achieve a very good figure.
To reduce the body fat rate, it is necessary to constantly create a calorie gap through diet control and exercise.
However, because the calculation of calories is often inaccurate, I personally have the following experiences in reducing fat:
Weigh on an empty stomach after going to the toilet every Monday morning, and then compare with the weight at the same time and in the same state last week. If you lose about 0.5- 1kg, you will maintain the level of exercise and diet last week; If you are not thin, increase the amount of exercise last week or reduce the diet level 10%.
Only in this way can the body fat rate be kept down until the goal of reducing fat is achieved.
In the final analysis, obesity is the excessive accumulation of your own fat, not the increase of your weight base caused by too much muscle or water in your body. When it comes to weight loss, it will be linked with weight loss indicators. Besides body mass index, weight loss index is body fat rate. Two people with the same weight and body mass index may have very different body fat rates. So in a sense, the level of body fat rate can explain a person's obesity on the real level.
Today, I will take you to learn 4 tricks of "experts" to lose weight, so that you can lose weight from now on and stop doing useless work!
1. Reduce staple foods and carbohydrates and give priority to coarse grains.
Now everyone should know that excessive dieting is absolutely not advisable. But in the process of reducing fat, we must strictly control the intake of staple food. Many friends will ask, "How can I have the strength if you want me to exercise again and don't let me eat staple food?"
Here, I want to tell you that what we advocate is to reduce the intake of staple food reasonably. Too much carbohydrate is harmful to human body, easy to promote obesity, leading to continuous weight gain and greater physical pressure. Therefore, we must ensure that the amount of carbon and water we consume every day is enough for our body's needs, and it must not be too much. In detail, if we usually eat 350g staple food. Then during the weight loss period, we can reduce it to 240 g.
In addition, we advocate replacing flour and rice with coarse grains. Advocate the use of complex carbohydrates rather than simple carbohydrate reduction. This is because the glycemic index of complex carbohydrates is lower and the digestion time is longer, so the feeling of fullness is stronger and it is not easy to make people feel hungry. Specifically, it is best to eat potatoes, sweet potatoes, yams, corn, brown rice and so on. Instead of eating steamed bread and noodles during fat reduction. Rice and other staple foods.
2. Diversified intake of high-fiber vegetables and fruits
Vegetables and fruits are indispensable weapons in the process of reducing fat. It can be eaten directly or squeezed into fruit and vegetable juice. These nutritious fruits and vegetables can provide various minerals and cellulose for our human body, while ensuring low-carbon water and calories. They can also promote intestinal peristalsis, reduce the waste ingested by the human body, explain the garbage in the body, and improve constipation significantly.
It is best to eat 4-5 different fruits and vegetables every day, such as kale, broccoli, Chinese cabbage, Shanghai green, Chinese kale, wax gourd, radish, kelp, cabbage, lettuce, celery, spinach and so on. , are excellent fat-reducing vegetables. Fruits can be apples, tomatoes, pears, bananas and so on. The intake of these fruits and vegetables can not only improve our satiety and reduce our intake of other high-calorie foods, but also bring rich nutrients and vitamins to our bodies.
3. While ensuring aerobic training, properly carry out muscle building training.
You must learn to mobilize your enthusiasm during the period of reducing fat, so when choosing aerobic exercise, try to choose what you are easy to stick to and vote for what you like. If you like running, you can keep running for an hour every day; If you like to play with a group, you can invite your friends to play ball, go for a brisk walk or swim. Each time can't be too short, just control it in 40 minutes to 60 minutes.
Fitness exercise doesn't happen overnight. Rome wasn't built in a day, and fitness success wasn't built in a day. With the accumulation of experience, you can gradually increase the intensity of exercise and do some more challenging exercises. For example, HIIT, boxing, skipping rope, etc., the efficiency of burning fat will be improved, and the exercise time will be shortened accordingly.
I have repeatedly emphasized the remaining points of strength training in other articles. Even during the period of losing weight, you should not only do aerobic exercise, but also increase strength training at an appropriate time to gain muscle, which is why you need to keep some fat. The premise of muscle birth is fat. Only when we convert fat into muscle can we further make the body consume more calories.
The principle is simple: exercising and maintaining muscles will make the body consume more calories every day, and our body's basic metabolism will also increase. Muscles occupy neither volume nor energy. According to scientific research, for every kilogram of muscle added, the body will consume 50-70 calories.
When choosing strength training, you can choose to start with compound movements, such as push-ups, squats, bench presses, pull-ups, push-ups and rowing. I'm still a novice. I'll try unarmed training first Don't rush for success. I will train every other day to give my muscles enough time to repair.
Conclusion: In recent years, fitness has been advocated and popularized more and more, and the reason is inseparable from its great advantages. We should reduce fat scientifically and healthily. Losing weight used to be no longer a diet. People who diet and lose weight generally can't stick to it for a long time. The harder they go on a diet, the faster they bounce back. The purpose of losing weight is to lose body fat. You might as well try it with me. Doing so will not only make you lose weight successfully, but also make your body have a sense of lines and make yourself a real "lean body".
How can we reduce the body fat rate to achieve the purpose of reducing fat? Let me tell you the answer.
Body fat rate, also known as body fat rate, refers to the percentage of body fat in the total weight, which is used to reflect the relative fat content of the body and can better reflect the obesity situation and weight loss effect.
Normal fat rate range male: 10-20% normal.
20%-25% mild obesity
25%-30% moderately obese
More than 30% of severe obesity
Female: 18%-25% normal
25%-30% mild obesity
30%-35% moderately obese
More than 35% of severe obesity
How to reduce the fat rate? Fat reduction rate is to reduce fat content, that is, to lose weight in the true sense, because losing weight is not equal to losing weight! Reducing the fat rate should start from two aspects: diet and exercise.
Choose foods with high nutrition and low calories in diet, and cook food through cooking. Eat three meals a day for 20-30 minutes! The following are several foods to choose from and precautions when eating:
Choose the combination of aerobic and anaerobic in exercise. Aerobic can help burn fat (such as swimming and running). Anaerobic is helpful to increase muscle mass and improve basal metabolism (such as equipment training and push-ups).
Losing weight requires persistence, persistence for three to six months, and meeting a different self!
I hope my sharing will help you.