Still being a puff girl? Only by increasing your basal metabolism can you lose weight!

Don’t think that just because you look thin you are really thin! Many girls have slim figures but very high body fat. Be careful, you may also be a "puff girl" who looks good on the outside but has a lot of cream (fat) inside! Eating too much and exercising too little can easily lead to excessive body fat and insufficient muscle mass, which can lead to hidden obesity and is extremely unhealthy. Nutritionists point out that protein supplementation can increase muscle mass and improve basal metabolic rate, which is the key to successful weight loss and avoid gaining weight again!

Even a slim person may have too much body fat and become what is commonly known as a "puff girl"!

When it comes to healthy weight loss, people usually calculate the body mass index (BMI) to determine whether the weight is reasonable. However, now it is not enough to just look at the BMI, but also to see whether you have a fat belly or a pot belly. Recent studies have found that a fat belly means more visceral fat, which can easily cause abnormalities in blood pressure, blood sugar, blood lipids and other indicators (that is, metabolic syndrome), thereby causing chronic diseases!

Reasonable waist circumference and body fat are the real healthy slim

Therefore, weight loss should be about reducing waist circumference and body fat, rather than reducing water and muscle. Otherwise, you will only look slim but actually have a lot of fat inside. Nutritionist Cheng Xinyi from the Taiwan Cancer Foundation said that in addition to maintaining a BMI between 18.5 and 24, it is recommended that boys' waist circumference should be less than 90 cm and girls' waist circumference should be less than 80 cm. Just remember that "a waist circumference of 80 to 90 is a good sign to maintain good health"!

In addition, you should also pay attention to body fat. Weight and body fat are not necessarily proportional. There are many young girls who do not exercise and have slim bodies, but have excessive body fat, commonly known as "puff girls." It is recommended that the body fat percentage for boys should be between 17 and 23%, and for girls it should be between 20 and 27%.

Healthy weight loss means moderately reducing waist circumference, reducing body fat, and achieving a reasonable BMI.

Protein supplementation plus exercise to improve basal metabolism and help lose weight

If you want to reduce body fat, you must increase your basal metabolic rate! The main components of the body are water, muscle, and fat. Having more muscle mass can increase the basal metabolic rate and help break through the "plateau" of weight loss.

Nutritionist Zheng Xinyi recommends supplementing with high-quality protein to increase the thermogenic effect and improve calorie consumption. In addition, sufficient protein combined with exercise can increase muscle mass in the body, thereby increasing the basal metabolic rate; it is recommended to exercise at least 3 times a week, each time for 30 minutes.

However, people with abnormal liver and kidney function should be reminded that if they consume large amounts of protein for a long time, it will produce ammonia and put a burden on the liver and kidneys, so this method is not suitable for them.