2. Increase high-protein foods: protein is one of the three basic nutrients that constitute the body, and it is also a substance that provides energy in the body. When the human body catabolizes protein, it needs a lot of calories to participate, so eating high-protein food can promote the consumption of excess fat and calories in the body. At the same time, protein is a kind of food with strong hunger tolerance. Even if you don't eat much at ordinary times, your hunger will not be so obvious. The recommended intake in protein is 1.2- 1.5g per kg body weight. According to the normal conversion method, if your weight is 60KG, you'd better supplement 72-90g protein every day.
3. Insist on the way of strength training and aerobic training cycle: Aerobic exercise and strength training are the main ways to consume excess fat, and some people who insist on exercise for a long time but have poor results may have some problems with their exercise methods. In fact, up to 30% of nutrients in the body are used for daily exercise and training, and the most important energy is used for the basic consumption of the body. Therefore, the main purpose of exercise is to increase the basic consumption of the body and consume less than one-third of the excess fat by the way.
4. Pay attention to drink plenty of water: water is the basic substance of the body's metabolism and one of the ways to promote metabolism. Adults need to supplement about 1800ml of water every day to maintain the basic metabolism of the body, while those who insist on exercising need to appropriately increase the number and frequency of drinking water, especially drinking water on an empty stomach before eating, which can not only improve the digestive ability of the stomach, but also improve the basal metabolism speed, which is helpful to better consume excess fat in the body and achieve the purpose of losing weight.