How to effectively reduce body fat?

When losing weight, you can’t just look at the number on the scale. You have to actually reduce body fat without losing muscle to lose weight in a truly healthy way. Nutritionists point out that in order to achieve the goal of eliminating body fat, the previous concept of eating less and exercising more is wrong. We must adopt the principle of "exercise more and eat enough". We must exercise and eat enough nutrition to really lose weight to fat tissue. Do you want to know what to eat before, during and after exercise? Learn the following tips quickly.

To achieve the goal of eliminating body fat, the previous concept of eating less and exercising more is wrong. We must adopt the principle of "exercise more and eat enough".

Normal weight does not equal normal body fat. The "puff tribe" is around you and me.

Nutritionist Liu Wenzhang pointed out that body fat is divided into two types: subcutaneous fat and visceral fat. The place where human body fat is most easily stored is in the abdomen. The common people with big bellies and small bellies are typical examples of having too much body fat. Double chins and butterfly sleeves are also common phenomena of having too much body fat. Generally speaking, the normal body fat percentage for boys is between 14 and 23%, and for girls it is between 17 and 27%; if the body fat percentage of an adult male exceeds 25% and that of an adult female exceeds 30%, it is considered "obese."

It is particularly important to note that people with slim figures may not necessarily have normal body fat. Nowadays, there are many temptations of sweets and refined sugar. It is quite common to see people who look slim but have a body fat percentage of over 30%. On the contrary, even if someone is very overweight, but their body fat percentage is only 20%, they cannot be called obese.

If you want to know your body fat percentage, you need to use professional instruments to accurately determine your body fat percentage. Some weight scales now emphasize the function of measuring body fat. The body fat data measured can only be used for reference.

How to really lose body fat Nutritionist: Exercise more, eat enough

So how do you actually lose body fat, rather than muscle or water weight? Nutritionist Liu Wenzhang said that if you want to burn body fat, you must stick to one principle: "exercise more and eat enough." The legs are the part of the human body with the most muscle mass. If the goal is to reduce body fat, it is recommended to train the legs for better efficiency. Do 30 to 40 minutes of low-intensity aerobic exercise combined with strength training, such as walking, jogging, or swimming for 30 to 40 minutes, plus squats, lunges, or frog jumps for 15 to 20 minutes.

Eating a banana and a 250cc cup of low-fat milk or sweetened soy milk after exercise is a very convenient choice.

In the past, people who want to lose weight have always been advised to eat less and exercise more. However, studies have shown that eating less and exercising more may reduce muscle mass, while body fat percentage does not decrease or just remains unchanged. The reason is that after exercise, there is not enough nutrients and calories to repair and recover. The body can only consume lean body tissue (tissue other than body fat) to maintain the energy needed by the body. If you don’t eat enough in the long run, your muscles will continue to be consumed. Therefore, in order to eliminate body fat, you must eat enough nutrition before, during, and after exercise to truly lose weight to the fat tissue.

Nutrition before exercise should be balanced. 2 hours after a meal is the best time to exercise.

What should you eat before, during and after exercise? Nutritionist Liu Wenzhang said that when choosing dinner food, it is recommended to follow the principles of complex sugars, moderate protein and low fat. Also, don’t exercise right after eating as this can easily lead to indigestion. It is recommended that you exercise 2 hours after eating, as digestion has already completed, making it the best time to exercise.

It is important to replenish water during exercise. Sports drinks can be diluted with water in a 1:1 ratio.

Generally speaking, when exercising at a medium or high intensity for more than 30 minutes, or at a low intensity for more than 40 minutes, the most lost substances are water and electrolytes. As the exercise time increases, the degree of dehydration in the body also increases, so it is important to replenish water. It is recommended to dilute commercially available sports drinks with water in a 1:1 ratio. During high-intensity exercise for about 15 to 20 minutes and low-intensity exercise for about 20 minutes, take 1 to 2 sips of about 50 to 80 ml of water.

Eat carbohydrates and proteins after exercise to metabolize fatigue substances and repair muscles

People often have a blind spot and think that eating after exercise will make them fat. This concept has been proven to be wrong. After more than 30 minutes of moderate-intensity exercise, supplementing with an appropriate amount of food can help metabolize fatigue substances, repair muscles, and promote metabolism, which is helpful for weight loss. It is recommended that nutrient absorption efficiency is best within 30 minutes after exercise. This is the best time to supplement food, and it is best not to delay eating for more than 60 minutes at the latest.

The principle of food selection is to focus on carbohydrates and secondarily on protein. The best ratio is carbohydrate: protein = 3 to 4:1. Commercially available chocolate flavored milk, or eating a banana and a 250cc cup of low-fat milk or sweetened soy milk are all very convenient choices.