What to do if you have high body fat? Several ways to lose body fat quickly

Many people have reached the target weight and have exercised at a sufficient intensity, but they still cannot build muscle. This is because they have overlooked an important thing, which is body fat. Body fat percentage is the proportion of fat in the body. Although some people are not very heavy, it is difficult for them to build a good figure due to their high body fat content.

1: This is probably the most important thing, we know that your lifestyle is a big reason for your obesity, and changing old habits will be very difficult, but it is necessary. You should consult a nutritionist and let him help you establish a healthy diet plan. In addition, you should also combine this great diet plan with a challenging exercise plan that includes a variety of exercises that you can follow for many years.

1: Another great way to quickly reduce body fat is to combine a moderate aerobic exercise and weight training program. That is, exercise that keeps your heart rate at about 70% of the maximum heart rate will help you burn more fat, such as aerobics, jogging, etc. In addition, a regular exercise program is also important, including gentle weight lifting. In this way, you will quickly achieve the desired results while maintaining a toned body.

1: Carbohydrates should not be eliminated, but our dietitians recommend that you reduce them if you normally eat too much (such as noodles, white bread or potatoes).

2: Of course you can eat specific carbohydrates from time to time if you want to burn some fat. We recommend some great carbohydrates that will stimulate your metabolism, such as beans, oats or brown rice.

1: If you want to get back to your original shape and lose body fat, then we recommend that you drink more water. Just imagine, if you drink a lot of water, you will feel full and therefore you will not feel the urge to eat. We recommend drinking at least 2 liters of water every day because water not only helps you lose body fat quickly, it will also keep you hydrated and energetic.

1: Some nutritionists recommend eating 5 meals a day instead of the usual 3 because this way you can burn more fat. All you have to do is calculate the number of calories and evenly distribute the calories you consume every day among these 5 meals, which seems complicated.

Foods that help lose fat: apples, cucumbers, bananas, bitter melon, celery, eggs, winter melon, leeks, strawberries, honey, tomatoes, whole wheat bread, etc.