The essence of weight loss should be fat loss rather than weight loss. Weight loss without focusing on fat loss is in vain. Fat is an energy-consuming tissue with relatively large volume. Excessive fat will not only make the figure appear bloated but also induce various obesity-related diseases. How can we lose more fat and make weight drop rapidly? Learn these methods: 1. Eat enough to meet the basal metabolic rate. A person’s basal metabolic rate accounts for about 65%-70% of the total metabolic rate. During weight loss, do not over-restrict diet. Eating enough to meet the basal metabolic rate can prevent the body from falling into famine and leading to an easy-to-gain weight constitution. How to calculate the basal metabolic rate? For men: BMR = 66 + (13.7 x weight in kilograms) + (5.0 x height in centimeters) – (6.8 x age). For women: BMR = 65 + (9.6 x weight in kilograms) + (1.85 x height in centimeters) – (4.7 x age). We can find that people with a large weight base will also have an increased basal metabolic rate. During weight loss, as the weight decreases, the basal metabolic rate will also decrease. For example, for a 30-year-old male weighing 70 kilograms and with a height of 170 centimeters, 66 + 959 + 850 – 204 = 1671 calories. 2. Have a balanced diet and do not have a single type of diet. During weight loss, do not have a single type of diet, otherwise it is easy to suffer from malnutrition. The metabolic operation of the body requires substances such as fat, protein, and carbohydrates. This requires us to have a diverse diet so that the body can maintain the metabolic level and lose weight healthily. Suggestions for a scientific fat-loss meal combination: one fistful of staple food (mainly whole grains) + one fistful of high-protein food + two fistfuls of high-fiber vegetables per meal, which is helpful for weight loss. 3. Appropriate amount of aerobic exercise. Excessive aerobic exercise will cause muscle loss while burning fat, and the basal metabolic rate will also decrease, which is not conducive to maintaining a vigorous metabolism. During weight loss, it is recommended to arrange aerobic exercise 4-5 times a week, each time for about 30-50 minutes. Therefore, we should keep aerobic exercise diversified, such as jogging, aerobics, cycling, skipping rope and other training, and at the same time control the duration, so that you can lose more fat while retaining muscle. 4. Regular strength training. Compared with fat, muscle requires more energy to maintain its existence. As the muscle mass gradually increases, the body’s basal metabolic rate will increase (for every one kilogram increase in muscle, the daily calorie consumption will increase by several dozen calories), allowing you to continuously consume excess calories and help your weight loss journey. Therefore, we can start with strength training such as squats, push-ups, rowing, and deadlifts. Exercise every 2-3 days to strengthen the body’s muscle groups and enhance basal metabolism, so that you can lose weight faster. 5. Have an indulgence meal regularly. For those who adhere to strict diet control for a long time, having an indulgence meal regularly is not only to satisfy the craving of taste buds but also to send a signal to the body: ‘Food is sufficient, there is no need to overly save energy.’ This is helpful for maintaining a normal metabolic level and is beneficial for long-term weight loss or health management. However, the correct way to have an indulgence meal is: have it once every ten days or half a month, eat it at noon instead of at night. It is best to drink a cup of warm water before having a cheat meal, and eat low-calorie foods first and high-calorie foods later.
