First, lose weight, what is the reduction?

Weight loss: does not mean weight loss and fat loss, but refers to the overall weight loss. You may lose more water than a little fat, even muscle! Losing weight at the same time, losing weight, including the expectation of losing fat. What you lose is fat, the body's fat content will be reduced, and the overall weight will be reduced. Reducing fat is not equal to losing weight. Reducing fat is a deeper need to lose weight. The purpose of reducing fat is to minimize muscle loss and maximize the consumption of fat (subcutaneous fat, internal fat, dirty fat and intermuscular fat).

Second, lose weight and reduce fat

Weight loss VS fat loss, muscle loss, muscle water retention, low calorie, obvious body shape change, fat loss, muscle retention, sustainability, slimming methods, enough calories, obvious body shape change. In the process of weight loss, we should not simply pay attention to the decline of weight figures, but to the decline of fat weight and the change of body fat rate.

Third, how to judge that you should lose weight? Or should I lose fat?

1. Judging from physical condition, the cardinal number is small &; Low body fat can maintain the status quo or gain muscle and lose fat.

Large cardinal number &; Lose weight first, then lose fat with high body fat. Body fat rate = 12xBMI+0.23x Age -54- 10.8x Gender (male 1, female 0) Body fat rate Normal reference: * Male: 15%- 18% * Female:.

2. From the point of view of their own needs, those who have requirements for body shaping and fat reduction do not seek to maintain the status quo or lose weight.

Fourth, how to lose weight? How to reduce fat?

Large base and high body fat: control diet, eat less oil, salt and sugar for three meals, scientifically reduce starch, control starch intake, and don't eat midnight snack.

Do aerobic exercise: such as skipping rope, jogging, cycling, swimming, etc. 3-4 times a week, each exercise must consume 300 kilocalories. Understand the basic knowledge of nutrition and learn to calculate the daily dietary calories. Small base and low body fat: continuous exercise habit strength training is the main thing, supplemented by aerobic exercise. High-protein and low-carbon water diet: eat foods with high protein, high fiber and moderate fat to maintain satiety and regulate blood sugar, and at the same time match a small amount of staple food. Pay attention to the increase of muscle content. The more muscles, the easier it is to reduce the body fat rate.