What is body fat percentage? If you want to know how to reduce body fat rate, you must first figure out what body fat rate is. Let’s take a look at how to reduce body fat rate. Weight loss experts point out that reducing body fat rate is the only way to lose weight successfully, so when we choose a weight loss method, we must pay attention, and try to choose a targeted weight loss method that can effectively reduce body fat. The following editor will introduce several effective ways to lose weight, so that you can lose excess body fat in the healthiest state, make your body better and better, and make your life happier.
Beware of the weight loss trap
There are various ways to lose weight in the market, such as taking diet pills, detox products, weight loss meal replacements, and even various weight loss menus. While these less time-consuming ways to lose weight may seem appealing, they claim to be able to lose a lot of weight in a short amount of time. However, for ordinary people to successfully lose 1 pound, they actually need to consume 3,500 calories. Therefore, these so-called rapid weight loss methods often actually cause the body to lose water and achieve the illusion of weight loss, instead of actually losing the body. Fat.
make friends with muscles
Many female friends shy away from muscles in pursuit of getting fit. In fact, increasing muscle is the secret to keeping weight off without rebounding. The so-called weight maintenance can be understood as calorie balance, and to lose fat and weight, it is necessary to make calorie consumption greater than intake. 70% of the body’s calorie consumption comes from basal metabolism, the basic activities to maintain survival (breathing, heart beating, maintaining body temperature, etc.), which is mainly consumed by muscles. Therefore, exercising muscles is the best way to increase the basal metabolic rate. The higher the basal metabolic rate, the less likely you will be fat. At the same time, because the volume of fat is 3 times that of muscle of the same mass, when muscle increases and fat decreases, the body will naturally lose weight. Studies have shown that people who stand on the scale every day lose twice as much weight than those who do it once a week, because the sense of manipulation of their weight and fat rate can improve the mood and self-confidence of the dieter heart and fighting spirit. At the same time, because the changes in body water and body temperature have a great influence on the measurement, it is necessary to measure at the same time and under the same conditions as possible, so as to have the meaning of comparison. Generally, 2 hours after meals and before going to bed are the best measurement periods.
Pursue healthy weight loss
In fact, there are many ways to lose excess fat, and the correct way to lose weight is not a single weight loss. Some inappropriate weight loss methods can reduce fat, but they are harmful to health. Past research has consistently shown that regular exercise combined with the right diet is the most effective and healthy way to control weight. Dieting alone to lose weight also loses muscle tissue in your body. If you only rely on exercise to lose weight, the effect of losing weight is not satisfactory. If you improve your eating habits and exercise at the same time, you will lose the most fat and be the most efficient.
Combine diet and exercise
An earlier weight control study found that after 12 weeks of learning about weight management, healthy eating and exercise, and maintaining moderate exercise, the fat percentage and body mass index increased less than those who did not participate in the program. All in all, proper eating habits, coupled with proper amount of exercise, and perseverance, is the basic method of weight control.
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