Five recognized methods to reduce body fat percentage:
1. Reduce daily calorie intake to 80% of normal.
Losing weight does not require excessive dieting. One should eat enough to meet the basal metabolic value (1200 – 1400 kcal) every day to ensure the basic operation of the body and achieve healthy weight loss.
It is recommended to reduce calorie intake by 20% compared to normal during weight loss. For example, if the daily calorie intake is usually 2000 kcal, during weight loss, it can be controlled at around 1600 kcal, which is equivalent to a reduction of 400 kcal.
We need to accurately calculate the calorie value of the food consumed in each meal and resist the temptation of high-calorie delicacies. Only in this way can we effectively create a calorie deficit and promote the reduction of body fat percentage.
2. Maintain a combination of three parts meat and seven parts vegetables.
During weight loss, have three regular meals on time and appropriately increase the intake of vegetables in each meal. For example, foods like broccoli, celery, cabbage, tomatoes, lettuce, winter melon, and spinach should account for seven parts in each meal.
While high-protein foods, such as chicken breast, eggs, fish, and prawns, only need to account for three parts. The staple food should be about one fist-sized portion, mainly consisting of whole grains. This can balance dietary nutrition, promote intestinal peristalsis, and effectively control blood sugar and inhibit the accumulation of fat.
3. Accumulate more than 8,000 steps of walking every day.
Making use of fragmented time to get up and move around can unknowingly consume more calories. For a person weighing about 60 kilograms, walking 8000 steps at a moderate walking speed can consume approximately 200 – 300 kcal.
We can take a 15-minute walk after meals before sitting down. Walk briskly for 20 minutes when going to and from work before taking transportation. We can accumulate more than 8,000 steps of walking every day. Persistent walking can also promote intestinal peristalsis, improve constipation, and make the body operate more efficiently.
4. Replace various beverages with warm boiled water.
For people who are losing weight, abandon those beverages full of sugar, additives, and high calories, such as carbonated drinks, fruit juice drinks, coffee drinks, etc. These are the culprits for fat accumulation.
Replacing them with zero-calorie warm boiled water, you can consume at least 200 – 300 fewer kcal per day. In a week, you can consume 1400 – 2100 fewer kcal. In a month, you can lose 1.5 pounds of fat.
5. Replace various snacks, midnight snacks, and afternoon teas with cucumbers, tomatoes, and apples.
Foods like fried chicken, potato chips, barbecue, candies, biscuits, etc. have relatively high calories and are not healthy. We should eat less to avoid unnecessary calorie intake.
Replace various high-calorie, high-fat, and high-sugar snacks, midnight snacks, and afternoon teas with refreshing and delicious cucumbers, sweet and sour juicy tomatoes, and sweet, crisp, and refreshing apples. This can not only satisfy the appetite but also reduce unnecessary calorie intake.
