Are you a skinny fat person or a puff person? Nutritionist reveals: 6 foods that accelerate fat loss during exercise

Are you a puff person who is thin on the outside but fat on the inside? Clinically, it has been found that many women who appear to be thin or normal in body shape, when measured on a body fat meter, have a body fat percentage of up to 30%. They look a bit flabby and have little muscle mass, and are typical "puff girls" or "skinny fat people". Nutritionist Zhao Hanying said that exercise is the best way to get rid of body fat, and eating the right food before exercise can accelerate fat metabolism, making the body "thinner" both inside and out.

Ideal female body shape: body fat percentage 25%↓, muscle mass 26%↑

Nutritionist Zhao Hanying mentioned in her new book "Calories for Weight Loss is the Trap of the Century" that many female office workers accumulate fat over a long period of time due to sitting for long periods of time, lack of exercise, eating out or group buying of sweets and snacks. Even if their overall weight is normal, their abdomen, thighs and arms are quietly deformed, their skin looks loose and they don't seem to have much muscle.

Generally speaking, women's body fat percentage should be kept below 25%, and muscle mass should be over 26% to have a healthy and beautiful body shape. The best way to reduce body fat and increase muscle mass is to exercise. Exercise can restore the original elasticity and smaller shape of enlarged fat cells; it can stimulate the increase of glucagon to inhibit insulin secretion and accelerate fat metabolism; it can stimulate the secretion of growth hormone, break down glycogen and fat, and thus improve the ratio of muscle to fat.

Beat body fat! Exercise is the only way

Nutritionist Zhao Hanying said that the most recommended exercises for reducing fat and gaining muscle are aerobic exercise and core muscle training. Exercising for 30 minutes once a day or in small amounts multiple times with persistence will have good results. However, some people exercise on an empty stomach after get off work and often give up halfway. In fact, consuming a small amount of the following 6 foods before exercise can not only increase satiety, but also enhance exercise metabolism and lose fat more efficiently.

6 foods that speed up fat burning during exercise

1. Oats: Rich in dietary fiber and β-glucan, eating an appropriate amount before exercise can satisfy your sense of fullness, stabilize blood sugar, and provide enough energy to help burn fat. It is a good source of carbohydrates, but when purchasing, it is best to buy unflavored oats with whole grains.

It is rich in dietary fiber and β-glucan. If consumed in moderation before exercise, it can satisfy your sense of fullness, stabilize blood sugar, and provide sufficient energy to help burn fat. It is a good source of carbohydrates, but when purchasing, it is best to buy unflavored oats with whole grains.

2. Eggs: They are rich in high-quality protein and vitamin B12, which can help increase the body's metabolic rate; the lecithin in them can regulate cholesterol metabolism. It is very suitable as a supplement before exercise, which can increase satiety and accelerate fat burning rate.

3. Turmeric: Studies have shown that the curcumin it contains can promote bile secretion, help digest and break down fat, increase the body's thermogenesis, promote metabolism, and enhance the effect of exercise in burning fat.

4. Salmon: It has low fat content and is rich in Omega-3 fatty acids, which can improve insulin sensitivity, help reduce body fat and improve immunity.

Salmon is low in fat and rich in Omega-3 fatty acids, which can improve insulin sensitivity, help reduce body fat and enhance immunity.

5. Unseasoned nuts: Nuts themselves are oily foods, but they are rich in unsaturated fatty acids, dietary fiber and protein, and do not contain low-density cholesterol. Eating a small handful of about 10 nuts at a time can improve metabolism and make exercise more energetic. It should be noted that this nut is limited to original flavor.

1. Red onion: Contains calcium, anthocyanins and sulfur compounds, which can prevent muscle tightness and cramps after exercise, help metabolic circulation, and accelerate fat burning, but the effect is better when eaten raw. If you don't like the spicy taste of onions, you can slice them and soak them in ice water before eating.