1, diet and oil control
You need to quit any fried food such as McDonald's and KFC, and don't touch any candy, chocolate or white rice or flour. All carbohydrates can only come from vegetables, a small amount of low-sugar fruits (such as strawberries, grapefruit and cherries) and complex carbohydrates (brown rice, oats and whole wheat products).
2. Aerobic exercise burns fat
Aerobic exercise can mobilize the whole body muscles to participate in activities and consume a lot of fat during oxidation. In all kinds of aerobic exercise, swimming, running, cycling and skipping rope are all simple to reduce fat. To reduce the body fat rate, it is necessary to carry out aerobic exercise reasonably according to one's physical condition.
3. Strength training muscles
Increase the body's muscle mass, the proportion of fat in the body weight will become smaller, and the body fat rate will naturally decrease. On the other hand, strength training can exercise people's muscles, improve people's basal metabolic rate, and make people lose weight faster.
Extended data:
Body fat rate refers to the proportion of body fat weight in the whole body weight, which reflects the amount of body fat content.
Generally speaking, the male body fat ratio 10 ~ 20% is normal, and the female body fat ratio 17 ~ 30% is standard. However, this standard is not fixed and will change with age. For women over 50 years old and men over 55 years old, the standard value of body fat percentage can increase by 2%-3% every 5 years old.
Some people don't look fat, but there is too much subcutaneous fat. This kind of ethnic group is prone to illness and fatigue because of excessive body fat, insufficient muscle mass and poor physical strength. Because of the lack of muscle and bone density, it will sag with a light press, and it will not rebound, and the muscle elasticity is poor. This kind of people are easily troubled by obesity and its derived three high diseases, metabolic syndrome, cardiovascular diseases and other diseases.
References:
People's Network-How to Reduce Body Fat