How to reduce body fat and adjust your diet to reduce body fat

Body fat percentage is the proportion of fat content in the body. Many people find that they cannot lose weight no matter how hard they try. This is because they only focus on losing weight and ignore losing body fat. If the fat in the body is not reduced, it is difficult to achieve the effect of losing weight, and even if the weight loss is successful, it will rebound quickly.

1: Avoid body fat metabolism, especially when you are losing weight in the last 5-10 pounds (2.3-4.5kg). In order to ensure metabolism, you need to eat constantly.

2: The general weight loss diet always requires us to eat a good breakfast, a full lunch, and a small dinner. Especially during the dinner period, in order to avoid fat accumulation at night, dinner is often required to have less oil, less meat, and less starch. Because of eating too early and too little, many dieters have experienced the feeling of being too hungry to sleep. The 3:1 diet requires eating lightly every morning; eating a full lunch without any restrictions; eating high-protein slimming dishes for dinner; and setting appropriate snack time after the three meals.

1: It promotes fat burning and metabolism. The fats that remain in your diet should come from fatty fish, such as salmon, olive oil, avocados, and nuts. However, although they are good fats, it does not mean you should eat too much. Eat everything in moderation. Avoid fats in processed foods. Including those frozen foods! Stay away from cookies, cakes, potato chips, fast food and fried foods. They are just junk calories.

1: The principle behind the heat cycle is the same: if you don't take in enough calories, your body will crash, shut down, and consume your muscles. Therefore, when you eat a low-calorie diet, you must also have time to consume high-calorie foods to ensure the body's supply and metabolism.

1: "Intake at the right time". Complex carbohydrates (brown rice, beans, oats) can be eaten before 6 pm (generally not recommended late at night). Simple carbohydrates should only be eaten after training. When your body is still sweating from exercise, simple carbohydrates (such as sugar) can be stored as glycogen instead of fat. It is best not to eat them at other times.

1: You must have heard it before: To get rid of stubborn fat and start building muscle, you need protein. The body can burn protein for energy, but it prefers carbohydrates and fat; so when you eat mainly protein, the body will use stored carbohydrates and fat. This way the protein is stored to repair muscle!

Like this: If you don't take in enough calories, your body will crash, shut down, and consume your muscles. Therefore, when you eat a low-calorie diet, you must also have time to consume high-calorie foods to ensure the body's supply and metabolism.