How to Reduce Body Fat : Anyone who understands health knows that body fat rate is not a mere number-it represents the proportion of your body fat. Women ’s healthy body fat rate is 21-24% and men ’s is 14-17%, but each of us has our own goal. No matter what level, it is not easy to avoid obesity. But by combining diet, exercise, and the habit of focusing on fat, you can achieve your ideal body fat rate.

How to Reduce Body Fat : Best Remedies 2021

First Method: Reduce body fat through diet

01: Eat more protein and fiber.

You must have heard of it before: getting rid of stubborn fat and starting to build muscle requires protein. The body can burn protein for energy, but it prefers carbohydrates and fats; so when you mainly eat protein, the body will use stored carbohydrates and fats. This protein is stored to repair muscles!

Fish and chicken are good sources of protein-you should stick to lean and white meat.
Low-fat dairy products are also good, and beans, soy, and eggs are also effective sources of protein.
Normal people can only get 10% of their daily calories from protein, but if you want to eliminate fat, this ratio should rise to 25-30%. Must read: How to Dissolve Blood Clots in Legs
Don’t forget the fiber! Fiber digestion is slow, helping you increase satiety and also absorbing water and fat, which can help you lose weight.
So add beans, whole grains, brown rice, nuts and berries to your recipe.

02: You need to understand that you still need good fat.

Some people believe that a fat-free or low-fat diet is a good diet. Well, a low-fat diet is indeed, but only when you eat correctly (yes, you may be wrong). You need to stick to high-quality fats. High-quality fats (unsaturated fats, omega 3 and 6) can promote fat burning and metabolism.

The fat left in the diet should come from fatty fish such as salmon, olive oil, avocado and nuts. However, although they are high-quality fats, it does not mean that you should eat too much.
There must be moderation in eating anything.
One more thing to say, what you need to avoid is the fat in processed foods. Including those frozen foods! Keep away from cookies, cakes, potato chips, fast food and fried foods.
They only have garbage calories. Must read: How to Dissolve Blood Clots in Legs

03: Plan your carbohydrate intake.

From here on there has been some controversy. Regarding carbohydrates, the opinions of the parties are quite different. British Atkins Group believes that carbohydrates should not be eaten.

Well, indeed, not eating carbohydrates can make you burn fat, but without this food, your body will not be able to sustain it, because this means that you will lose 60% of the body’s preferred energy source. So let us think of some other ways.

Carbohydrate cycle . The scientific rationale behind this method is: you have two days to eat a low-carb diet (approximately 1g of carbohydrate is distributed for every 0.45kg body weight), so that your body enters a state of breaking down fat.
Then you eat a high-carb diet for a day to speed up your metabolism. Without a high-carb diet that day, your metabolism will stop working.
Ingest at the right time . Complex carbohydrates (brown rice, beans, oatmeal) can be eaten before 6pm (generally it is not recommended to eat late at night).
Simple carbohydrates should only be eaten after training. When your body is still sweating during exercise, simple carbohydrates (such as sugar) can be stored as glycogen instead of fat. It is best not to eat at other times. Must Read: How to Treat Mouth Ulcers From Chemo

04: Consider the heat cycle.

We have discussed the carbohydrate cycle, and then talk about the calorie cycle. The principle behind the calorie cycle is the same: if you ca n’t get enough calories, your body will collapse, stop working, and consume your muscles. Therefore, when you eat a low-calorie diet, you should also have time to consume a high-calorie diet to ensure the body’s supply and metabolism.

1200 calories and below is a state of hunger. If you are interested in calorie circulation, you need to know how many calories your body needs before proceeding.
You can have a diet for a few days below this number, but make sure it is not continuous.
This method is suitable for those who lose weight smoothly. If you have the last fat left to lose weight, then give it a shock.

05: Eat frequently.

Avoiding body fat lies in the metabolism, especially when you lose to the last 5-10 pounds (2.3-4.5kg). In order to guarantee the metabolism, you need to eat constantly. But wait! You may have heard that you should eat small meals 5-6 times a day. Well, this statement is closer to the truth. The principle is actually like this:

When you have been eating small meals, your body has been providing insulin and does not burn fat. In this way, you will never be truly 100% satisfied.
So you can eat 5-6 meals a day, including three meals plus two snacks. The idea is the same, but the improvement is more effective. Must Read: How to Treat Mouth Ulcers From Chemo
breakfast! Let’s say it together: breakfast! It’s too important.
Your body needs to know when it can start burning calories, and breakfast is the signal.

06: Include foods containing fat cells in the diet.

If you are looking for a quick weight loss method that does not require fitness, then this is one of the tricks. If you add these things to the recipe, you will obviously see better and faster results. In other words, these foods will help you on your way to lose weight:

almond
Cherry
Low-fat yogurt
Grapefruit
Whole grain
Spicy food

Second Method: Reduce body fat through exercise

01: Both aerobic exercise and strength training should be done.

Although aerobic exercise burns calories faster than strength training, if you want to maximize fat burning, you need to do both. If you want to relax, reduce weight and repetitions during strength training. If you want to be faster, increase weight and frequency. But both are good!

There are many types of aerobic exercise-swimming, boxing, running, cycling are the most common, but do n’t forget basketball, chasing children, walking dogs and dancing.
As long as this exercise can make your heart beat faster and more powerful, it is worth it.

02: Aerobics cross training.

There are two things to avoid: platform period and boredom. They are terrible. What is the best solution (perhaps not the only way)? Cross training.

To put it simply, it is to do many different activities to allow your mind and body to continuously change. Your thoughts will no longer think, Wow, this is it?, Your muscles will not get used to a movement but simply repeat. Must Read: How to Quickly Lower Blood Pressure

So, you go out for a walk on Monday, swim on Tuesday, take a rest on Wednesday, take a rest on Thursday, and ride a bike on Friday. Isn’t it easy! You can also combine different activities in one day.

03: Exercise time.

Well, there is more controversy here. There are a bunch of related articles, this one tells you that XX is suitable for aerobic exercise, XX is suitable for strength training, and then other articles tell you to do when you feel good. Which is right? The following is the truth:

Some people think that aerobic exercise on an empty stomach in the morning is best. Your body is dormant all night, and it’s time to use fat for storage.
Others say this is not the case, your body uses your muscles. What is the conclusion? Well, if these annoy and annoy you, let’s talk about it below.
Some people say that strength training should be done before aerobic exercise. Aerobic exercise depletes your glycogen reserves, so when you do strength training, you have no energy, and there is no way to build muscles.
However, this is more important for people who want to shape, but people who want to lose weight do not need to care too much about this.
Others say that these two things should be done at completely separate times (aerobic exercise and strength training). Must read: How to Use Tampons Kotex
Others think that how to exercise should depend on your goals (to lose weight? Aerobic exercise is a priority). Some people say it’s okay, just do it.
What about other statements? Do what you think is most appropriate-these claims have their advantages.

04: Choose high-intensity interval training.

High-intensity interval training is now all the rage. Studies have shown that this method can burn more fat in a shorter time, and everyone is in fashion. It will immediately increase your metabolism, and will remain high afterwards-this is how the word after burning effect comes from. So even if you only exercise for 15 minutes, there is no problem.

High-intensity interval training does not have to obey the law, just cycle between low-intensity work and high-intensity work.
for example? Walk for one minute on the treadmill, followed by a 30-second sprint. The ratio depends on you. Also Read: How to Reduce Belly Fat on your Body

05: Sure you will rest.

Really, you may feel like you can’t stop like a generator, but your body needs rest. Especially if you are doing strength training, your muscles need time to rest. So spend a day relaxing. There is no need to sit on the sofa all day, but be sure to let your body repair itself.

If you are exercising different muscle groups to lose weight, be sure to take turns (for example, one day to practice legs, arms and shoulders to practice next day) However, most of the week, you can do fat burning exercises.

Third Method: Contribute to a slimming lifestyle

01: Go to sleep first.

Your body needs sleep to ensure proper functioning. Studies have shown that people who sleep less than 7-8 hours a night are more likely to gain weight. The reason is your hormones. You can eat as healthy as possible, but you cannot control your hormones.

The main culprits of weight gain are leptin and ghrelin. Leptin tells your body that it is full, and ghrelin stimulates appetite.
When you are not sleeping, they will all be abnormal.the level of leptin is reduced and the growth hormone is increased. Also read: How to Have Sex : Best Way to extend sex time 2021
The result is that you eat more than you know.

02: Drink plenty of water.

This is actually the simplest diet strategy. When you drink a lot of water, your body’s toxins are released, and naturally you don’t want to eat anymore. In addition to this benefit, this method is also good for your organs, skin, hair and nails.

Women drink 3 liters of water per day including water in food: And drink cold water! A glass of cold water can really boost your metabolism in half an hour.

03: Drink coffee before exercising.

Studies have shown that caffeine can stimulate the nervous system and increase adrenaline levels. Epinephrine manifests as an adrenal shock, and it sends a signal to the body to start the body to break down fat tissue.

These fatty acids are then released in the blood and burned out. If you want to see if this works for you, drink a cup of coffee before exercising.

This method does not work well when your stomach is full, so just drink coffee or add some snacks.
Moreover, what works is that coffee is therefore not coffee.
But other sources of caffeine are not good for you such as soda drinks.
However, a small amount of dark chocolate is okay and also contains caffeine.

04: Avoid hell weight loss.

If you set up an end point, it is definitely not a healthy way. Whether you are juicing, fasting or not eating a certain food, it may not be good if it is not sustainable. You may have known some serious results before, that is because of the long-term interference with the metabolism, and finally the body cannot support it. So avoid hell weight loss. Stay healthy and avoid damage.

A healthy woman usually has 21-24% fat, and 31% is also acceptable. For men, the appropriate body fat rate is 14-17%, as high as 25% is also possible.
Everyone has the necessary fat level (lower for men). It is impossible for the human body to be free of fat. So know what is best for you and what reality can achieve.

05: Use few techniques to measure your body fat.

There are more than six methods for measuring body fat percentage, but not all methods are always 100% accurate. To measure your body fat in the same scenario (Monday morning, after stool, before exercise), try several different methods. (How to Reduce Body Fat , Remedies)

There are various measuring instruments that can calculate and monitor body fat levels, biological oxygen demand, drainage and bone density.
Generally speaking, the more expensive the higher the accuracy. If you can afford it, you can try two different ways to give you the exact answer.
Two percentage points is a big difference! (How to Reduce Body Fat , Remedies)

Some Important Points:

01: Exercise time.

Some people think that aerobic exercise on an empty stomach in the morning is best. Your body is dormant all night, and it’s time to use fat for storage.
Others say this is not the case, your body uses your muscles. What is the conclusion? Well, if these annoy and annoy you, let’s talk about it below. (How to Reduce Body Fat , Remedies)
Some people say that strength training should be done before aerobic exercise. Aerobic exercise depletes your glycogen reserves, so when you do strength training, you have no energy, and there is no way to build muscles. (How to Reduce Body Fat , Remedies)
However, this is more important for people who want to shape, but people who want to lose weight do not need to care too much about this.
Others say that these two things should be done at completely separate times (aerobic exercise and strength training). (How to Reduce Body Fat , Remedies)
Others think that how to exercise should depend on your goals (to lose weight? Aerobic exercise is a priority). Some people say it’s okay, just do it.
What about other statements? Do what you think is most appropriate-these claims have their advantages.

02: Plan your carbohydrate intake.

From here on there has been some controversy. Regarding carbohydrates, the opinions of the parties are quite different. British Atkins Group believes that carbohydrates should not be eaten.

Carbohydrate cycle . The scientific rationale behind this method is: you have two days to eat a low-carb diet (approximately 1g of carbohydrate is distributed for every 0.45kg body weight), so that your body enters a state of breaking down fat.
Then you eat a high-carb diet for a day to speed up your metabolism. Without a high-carb diet that day, your metabolism will stop working. (How to Reduce Body Fat , Remedies)
Ingest at the right time . Complex carbohydrates (brown rice, beans, oatmeal) can be eaten before 6pm (generally it is not recommended to eat late at night).
Simple carbohydrates should only be eaten after training. When your body is still sweating during exercise, simple carbohydrates (such as sugar) can be stored as glycogen instead of fat. It is best not to eat at other times. (How to Reduce Body Fat , Remedies)

Also read: How to Have Sex : Best Way to extend sex time 2021