The difference between reducing fat and losing weight! Do you really know how to lose weight?

What is weight loss?

Lightweight refers to the reduction of the overall weight. You may lose more water than a little fat, even muscle!

Duration/difficulty: Short-term effectiveness is relatively simple.

What is fat reduction?

Reducing fat is a deeper need to lose weight. The purpose of reducing fat is to maximize the consumption of fat (subcutaneous fat, visceral fat, intramuscular fat). And minimize muscle loss.

Duration/difficulty: it is difficult to persist for a long time.

What is weight loss?

Weight loss = weight loss+fat loss

Losing weight includes the purpose of reducing fat. Reducing fat means reducing the percentage of body fat. When the body fat content decreases, the overall weight will also decrease.

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The same weight of fat is three times the volume of muscle.

Just because your weight hasn't changed doesn't mean you haven't lost weight. Losing weight is not losing weight, but getting fat. Fat is light, but it takes up a lot of space.

Weight reduction method

Diet is the main way to lose weight.

Fat reduction method

Lose weight without dieting.

Large base weight reduction

Control diet/calories

Scientifically calculate the calories of three meals, less oil, less salt and less sugar, control the intake of starch, and don't eat midnight snack.

Moderate exercise

Such as skipping rope, jogging, aerobics and so on. , 3-4 times a week, 30 minutes each time, the heat consumption must reach 300 kcal.

Small base fat reduction

Reasonable diet

High protein and low carbon water diet. Eat more foods with high protein, high fiber and moderate fat, maintain satiety, regulate blood sugar, and match a small amount of staple food.

Continuous exercise

Muscle strength training supplemented by aerobic exercise. The more muscles that do anaerobic exercise, the easier it is to reduce the body fat rate.

How to judge your cardinal number? Should I lose weight or should I lose weight?

Judging from the physical condition.

Small base and low body fat > maintain the status quo or gain muscle and shape;

Large base and high body fat->; Lose weight first and then lose fat.

Look at BIM index

BMl: Body Mass Index (BMI), the basic standard calculation method used to measure the body fat and thin internationally. BMI = weight (kg)? Height (meters)? The height (meter) body mass index & gt28 belongs to the weightlessness with large base and the body mass index ≤24, which belongs to the weightlessness with small base.

Look at the body fat rate

Body fat rate: 1.2X body mass index +0.23X age-10.8X gender (male 1 female 0) Normal range: male 15%- 18% female 25%-28% (female 25%-28%).

It depends on the situation.

Need to shape up and lose weight. If you don't pursue posture, you want to lose weight.