1. Diet and fat control

Most of the nutrients formed by fat come from diets high in carbohydrate and fat. When we eat more carbohydrates, such as exquisite cakes and snacks with high sugar and starch, the higher the blood sugar, the more insulin and the more fat stored in the body. Therefore, to reduce the body fat rate, we must first control the intake of fat in the diet. In addition to eating less high-sugar and high-fat foods, the cooking methods of food should also be cooked as much as possible, and fried or fried less.

2. Aerobic exercise burns fat

Aerobic exercise has always been considered as the most effective way to lose weight. Aerobic exercise can mobilize the whole body muscles to participate in activities and consume a lot of fat during oxidation. It follows the scientific principle of slimming. For example, the average person jogging for one minute consumes about 15 kilocalories. If he jogs for 30 minutes every day and doesn't change his diet, he can lose one kilogram a week. 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

Aerobic exercise and diet to control fat can reduce body fat, but to reduce body fat rate, it is necessary to increase body muscle mass, so that the proportion of fat in 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.