Part 1: Reduce body fat through diet.
1, eat more protein and fiber. You must have heard that you need protein to get rid of stubborn fat and start building muscles. The body can burn protein for energy, but it prefers carbohydrates and fats. So when you mainly eat protein, your body will use the stored carbohydrates and fats. So protein is stored to repair muscles! Fish and chicken are good sources of protein. You should stick to lean meat and white meat. Low-fat dairy products are also good, and beans, soybeans and eggs are also effective sources of protein. Normal people can only get 65,438+00% calories from protein every day, but if you want to get rid of fat, this proportion should rise to 25-30%.
Don't forget the fiber! Fiber digestion is slow, which contributes to satiety and absorbs water and fat, thus helping to lose weight. So add beans, whole grains, brown rice, nuts and berries to your diet.
You should understand that you still need high-quality fat. Some people think that a fat-free or low-fat diet is a good diet. Well, a low-fat diet is true, but it only works if you eat correctly (yes, you may make a mistake). You need to stick to eating high-quality fat. High quality fat (unsaturated fat, omega-3 and omega-6) can promote fat burning and metabolism. The fat left in the diet should come from fish with high fat content such as salmon, olive oil, avocado and nuts. However, although they are high-quality fats, it doesn't mean that you should eat too much. Eat everything in moderation.
In addition, you need to avoid fat in processed foods. Including those frozen foods! Stay away from biscuits, cakes, potato chips, fast food and fried food. They only have junk calories.
Fat that is solid at room temperature is rich in saturated fat and should be eaten as little as possible. These fats include butter, lard and coconut oil.
3. Plan your carbohydrate intake. There will be some controversy from here on. Opinions on carbohydrates vary greatly. The Atkins Group of the United Kingdom believes that carbohydrates should not be eaten. Well, it's true that not eating carbohydrates can make you burn fat, but without these foods, your body will not be able to support it, because it means that you will lose 60% of your body's preferred energy source. So let's find another way. Carbohydrate cycle. The scientific reason behind this method is that you should eat a low-carbohydrate diet (about 1g carbohydrate per 0.45kg body weight) for two days, so that your body can enter a state of decomposing fat. Then you eat a high-carbohydrate diet for a day to speed up your metabolism. If you don't have a high carbohydrate diet that day, your metabolism will stop.
Take it at the right time. Complex carbohydrates (brown rice, beans, oats) can be eaten before 6 pm (generally speaking, it is not recommended to eat late at night). Simple carbohydrates can only be eaten after training. When your body is still exercising and sweating, simple carbohydrates (such as sugar) can be stored as glycogen instead of fat. At other times, it is best not to eat.
4. Consider the thermal cycle. We have discussed the carbohydrate cycle, and then we will discuss the heat cycle. The principle behind the thermal cycle is the same: if you can't get enough calories, your body will collapse, stop working and consume your muscles. Therefore, while eating a low-calorie diet, you should also have time to eat a high-calorie diet to ensure the supply and metabolism of your body. 1200 calories or less is hunger. If you are interested in thermal cycling, you need to know how many calories your body needs before you do it. You can eat less for a few days, but make sure it is not continuous. It is best to consult a doctor or registered dietitian to determine how many calories to consume every day to meet your needs and goals.
This method is suitable for those who are steadily losing weight. If you still have the last bit of fat to lose, be surprised.
5. Eat frequently. Avoiding body fat lies in metabolism, especially when you reduce it to the last 5- 10 kg (2.3-4.5kg). In order to maintain metabolism, you need to keep eating. But wait! You may have heard that you have to eat small meals five or six times a day. Well, this statement is closer to the truth. The principle is actually like this: when you have been eating small meals, your body has been providing insulin without burning fat. In this way, you will never really be satisfied with 100%. So you can eat 5-6 meals a day, including three main meals and two snacks. The idea is the same, but improvement is more effective.
Breakfast! Say it again: breakfast! It's so important. Your body needs to know when to start burning calories, and breakfast is the signal.
There is no magic food that can burn fat by itself. Although a healthy diet helps to lose weight, only exercise can turn fat into muscle.
Part II: Reduce body fat through exercise.
1, aerobic exercise and strength training should be done. Although aerobic exercise burns calories faster than strength training, if you want to burn fat to the maximum, you should do both. If you want to relax, reduce the weight and repetition of strength training. If you want to be fast, increase the weight and frequency. But both are good! There are many kinds of aerobic exercise-swimming, boxing, running and cycling are the most common, but don't forget basketball, chasing children, walking dogs and dancing. As long as this kind of exercise can make your heart beat faster and stronger, it is worthwhile.
2. Aerobic cross-training. Two things should be avoided: platform period and boredom. They are terrible. What is the best solution (perhaps not the only one)? Cross training. Simply put, it is to do many different activities to keep your body and mind changing. Your brain doesn't think, "Wow, this again? ! "Your muscles won't get used to an action, but simply repeat it. So, you go out for a walk on Monday, swim on Tuesday, rest on Wednesday, rest on Thursday and ride a bike on Friday. Simple, isn't it? You can also combine different activities in one day.
3. Exercise time. There are more arguments here. There are a bunch of related articles, this one tells you that aerobic exercise is suitable for a certain period of time and strength training is suitable for a certain period of time, and then other articles tell you to do it when you feel good. Which one is right? The following is the truth: 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. Some people say that is not the case. Your body uses your muscles. What is the conclusion? Well, if this confuses you, we'll talk about it later.
Some people say that strength training should be carried out before aerobic exercise. Aerobic exercise exhausts your glycogen reserves, so when you do strength training, you have no strength, so you can't build muscles. But this is more important for people who want to shape, but people who want to lose weight don't need to care too much about this.
Others say that these two things (aerobic exercise and strength training) should be done completely separately. Others think that how to exercise depends on your goal (losing weight? Some people say it doesn't matter, just do it. What about other statements? Do what you think is most suitable-these statements have their own advantages.
4. Choose high-intensity interval training. High intensity interval training is all the rage now. Research shows that this method can burn more fat in a shorter time, and everyone is following the fashion. It will immediately promote your metabolism and keep it at a high level afterwards-this is the origin of the term "afterburning 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. Like what? Walk on the treadmill for one minute, then run for 30 seconds. Look at yourself in proportion.
5. Make sure you have a rest. Really, you may feel like a generator, but your body needs rest. Especially when doing strength training, muscles need time to rest. So take a day to relax. You don't need to sit on the sofa all day, but you must let your body repair itself. If you are exercising different muscle groups to lose weight, be sure to take turns exercising (for example, exercise your legs one day and your arms and shoulders the next). However, most of the week, you can do fat burning exercise.
Part III: Lifestyle that helps to lose weight.
1, get some sleep first. Your body needs sleep to function properly. Studies show that people who sleep less than 7-8 hours a night are more likely to get fat. The reason is your hormones. You can try to eat healthily, but you can't control your hormones.
2. Drink plenty of water. This is actually the simplest diet strategy. When you drink a lot of water, your body toxins will be released, so you naturally don't want to eat any more. Besides this benefit, this method is also good for your organs, skin, hair and nails. Women drink 3 liters of water every day (including water in food): and drink cold water! A glass of cold water can really boost your metabolism in half an hour.
3. Drink coffee before exercise. Studies have shown that caffeine can stimulate the nervous system and increase the level of adrenaline. Adrenaline appears in the form of adrenal impact, which sends a signal to the body and begins to break down adipose tissue. These fatty acids are then released into the blood and consumed. If you want to see if it works for you, have a cup of coffee before exercise. This method doesn't work very well when you are full, so just drink coffee or add some snacks. Besides, it is coffee that matters, so it is not coffee. But other sources of caffeine are not good for you (such as soda). However, a small amount of dark chocolate is ok, and it also contains caffeine.
4. Avoid losing weight in hell. If you set a "finish line", it is definitely not a healthy way. Whether it is juicing, fasting or not eating a certain food, if it is not sustainable, it may not be good. You may have known some serious results before, because you interfered with metabolism for a long time, and finally your body couldn't support it. So avoid losing weight in hell. Stay healthy and avoid injury.
5. Use several techniques to measure your body fat. There are more than six methods to measure body fat percentage, but not all of them are 100% accurate. To measure your body fat in the same situation (Monday morning, after defecation, before exercise), you can try several different methods. There are various measuring instruments that can calculate and monitor body fat level, biological oxygen demand, water displacement and bone density. Generally speaking, the more expensive, the higher the accuracy. If you can afford it, you can try two different ways to give you the exact answer. The difference of two percentage points is too big!
Personal trainer or registered dietitian may help you measure and calculate body fat with weighing scale, tape measure or caliper. Some health centers and gyms may offer more expensive test forms, such as BodPods, displacement or DEXA scanning.
A healthy woman usually has 2 1-24% fat, and 3 1% is acceptable. For men, the appropriate body fat rate is 14- 17%, and as high as 25% is also possible. Everyone has the necessary fat level (lower for men). The human body can't be without fat. So know what is best for you and what is realistic.
Tip: Make a schedule that you can stick to and enjoy.
Remember, walking is a good aerobic exercise-even walking around the house is effective.
Get some sleep, but don't stay in bed all morning. You will be lazy all day!
Men should have at least 2-4% body fat, and women should have 10- 12%.
Join a gym and find a personal trainer. They know exactly what you need to do to reach the level you want.
Warn against excessive exercise. Take a rest every other day, but don't miss sports day.