Five recognized behaviors for reducing body fat percentage:
Behavior 1: Learn to搭配减脂餐and adjust diet proportions.
The principle of减脂餐is to reasonably reduce calorie intake, meet the basal metabolic value, and at the same time maintain a balanced diet for healthy weight loss. It is recommended that during weight loss, the calorie intake should be reduced by about 20%-30% compared to normal times to avoid excessive dieting.
The recognized ratio of carbohydrate staple food: high-fiber vegetables: high-protein food for减脂餐is 1:1:2.
For staple foods, choose low-GI oats, brown rice, corn, potatoes, Chinese yam, pumpkin, whole wheat steamed buns, buckwheat noodles, beans and other foods, and eat less high-GI carbohydrates such as rice, steamed buns, noodles, and steamed stuffed buns.
For vegetables, you can choose cabbage, broccoli, tomatoes, celery, winter melon, lettuce, Chinese kale, cabbage, kale, etc.
Note: Lotus root, pumpkin, and peas are伪蔬菜with high carbohydrates and cannot be eaten as vegetables but can be eaten instead of staple foods.
Behavior 2: Develop healthy eating habits.
1. Have three meals on time. Don’t skip any meal, and don’t have afternoon tea or midnight snacks to reduce the burden on the body and make the body operate more efficiently.
2. Refuse takeout and stick to home-cooked meals. Replace various cooking methods with high oil and salt and high sugar with low-oil and low-salt, light cooking methods to control appetite and effectively control food calories.
3. Adjust the eating order to control calories. Drink a cup of warm water first before eating, then eat vegetables, and finally eat staple foods to control blood sugar. Stop eating when you are about 70% to 80% full. Don’t overeat to reduce calorie intake.
4. Eat slower and don’t gobble. Learn to chew slowly. Chew each mouthful 15 times. The amount of food intake will decrease after a meal, which is beneficial to gastrointestinal health and can also create an easy-to-lose weight constitution.
Behavior 3: Choose suitable exercises for yourself.
Many people like running for weight loss, but running is not suitable for everyone. For people with a large body mass index, due to the heavy body burden, running may cause greater pressure on the joints.
Swimming is a good choice. The buoyancy of water can reduce the body weight and is very friendly to the joints. At the same time, it can effectively burn calories. In the early stage of exercise, aerobics and brisk walking are also good choices. They can not only exercise cardiopulmonary function but also consume calories and are suitable for people with a large body mass index.
For people with a small body mass index and a certain physical fitness foundation, they can try running. A running goal of 5-7 kilometers each time, mainly jogging, can improve fat burning efficiency.
In addition, skipping rope is also a good choice. The fat burning efficiency is about 1.5 times that of jogging. You can jump with just a rope. While burning fat, it can also retain muscles, and the basal metabolic value will be relatively high after training.
Behavior 4: Add strength training.
Arranging 2-3 strength trainings a week helps to shape muscle lines. Muscles are major energy consumers in the body. People with developed muscles can consume more calories every day, which helps to increase the basal metabolic rate and the efficiency of fat burning and shaping will be better.
We can start with compound exercises such as squats, push-ups, (low-level) pull-ups, planks, lunges, and presses. Each session lasts 40 minutes, which can help you lose fat without losing muscle, and your body proportion will be better after losing weight.
Behavior 5: Choose the right exercise time.
If conditions permit, people who choose to exercise in the morning will have better fat burning efficiency than at other times. In the morning, the body’s reserve energy is almost consumed. At this time, exercise can mobilize body fat to participate in consumption more quickly and effectively reduce body fat percentage.
Of course, for people who cannot exercise in the morning, choosing afternoon or evening is also fine. As long as you move, you will consume more calories, which is much better than people who sit still.
