Reduce the body fat rate, seven points by eating, three points by exercise. Controlling calorie intake is an important means to reduce body fat rate, mainly to control the intake of fat and carbohydrates.
You need to change your past eating habits. The order of eating is soup first, then vegetables, finally meat, and finally staple food;
Give priority to low-fat, high-protein and lightly cooked foods, and reduce carbohydrates appropriately, but you can't eat them all, because muscle growth and metabolism are still needed.
Adhering to this moderation is the first step to successfully reduce the body fat rate.
2. Insist on aerobic exercise.
Running, swimming, skipping rope, etc. Both are aerobic exercises that can effectively reduce the body fat rate. Do it 3-5 times a week for at least 30 minutes each time to maintain a certain intensity. You must reach a state where you feel tired but can still work hard. After exercising for more than one month, the body fat rate will definitely decline to some extent.
3. Supplement strength training.
In addition to aerobic exercise, strength training should be supplemented appropriately to build muscles. Exercising muscles can not only make the body look stronger, but also make it look thinner because of the decrease of body fat rate. Moreover, the increase of muscle mass can also accelerate the body's fat burning rate, and also accelerate the main goal of reducing body fat rate. Carry out strength training at least 2~3 times a week for more than 20 minutes each time, and choose actions that can exercise more muscle groups for combination and cyclic training.
4. Time and perseverance.
There is really no way to quickly reduce the body fat rate. Crazy dieting loses more water than fat, and it is easy to rebound. Completely rejecting fat intake will also bring various health problems. If the body fat rate has not dropped, kneel down first.
If you want to reduce the body fat rate, you can only succeed by adhering to the above principles, plus enough time and strong perseverance.