Being light does not necessarily mean being thin: 3 effective ways to reduce body fat

[Key points]: Being light in weight does not necessarily mean being thin. It also depends on body fat. When a person's body fat is too high, he or she is prone to obesity, the three highs and other diseases. If you want to lose weight healthily, you should reduce body fat.

Body fat refers to the proportion of body fat weight in the total body weight, and it is the key to weight loss! Body weight includes bones, muscles, blood, cell fluid, lymph and fat. During the process of losing weight, if fat is not consumed and only water or muscle is reduced, this is just a kind of "false weight loss".

Generally speaking, the body fat of men is between 10% and 20%, and the body fat of women is between 17% and 30%. But this standard is not fixed and will change with age. For women over 50 years old and men over 55 years old, the standard body fat percentage can be adjusted upward by 2%-3% for every 5 years.

If your body fat is high, you will be thin even if you are thin.

Some people do not look fat, but they have too much subcutaneous fat. Due to insufficient muscle and bone density, they have poor physical strength and are prone to illness and fatigue. This type of people are prone to obesity and its derived three high diseases, metabolic syndrome, cardiovascular diseases, etc.

Three effective ways to reduce body fat

1. Control fat in your diet

Fat formation mostly comes from a high-carbohydrate and high-fat diet. The more carbohydrates we eat, such as high-sugar, high-starch refined cakes and snacks, the higher our blood sugar, the more insulin we produce, and the amount of fat stored in the body increases. To reduce body fat, we must first control the fat intake in our diet. In addition to eating less high-sugar and high-fat foods, we should try to steam or boil food as much as possible, and avoid frying or stir-frying.

2. Aerobic exercise burns fat

Aerobic exercise has always been regarded as the most effective way to lose weight. Aerobic exercise can train muscles throughout the body and consume a lot of body fat. For example, the average person burns about 15 kilocalories per minute of jogging. If one jogs for 30 minutes a day, one can lose one kilogram in a week without changing one's diet. To reduce body fat, you need to perform reasonable aerobic exercises according to your physical condition, such as swimming, running, cycling, skipping rope, etc.

3. Gravity training muscles

Aerobic exercise and dietary fat control can both reduce body fat, but to reduce body fat, you also need to increase your body's muscle mass. This way, the proportion of fat in your body weight becomes smaller and body fat naturally decreases. On the other hand, gravity training can build muscle, increase basal metabolic rate, and make people lose weight faster.

Source: 39 Health Network www.39.net

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