How to lose weight with high body fat? Teach you three ways to reduce body fat percentage

Body fat percentage can actually show people's body shape to a certain extent, and people with high body fat naturally need to lose weight. So, how to lose weight if you have high body fat?

1. Control fat in your diet

Fat formation nutrients mostly come from high-carbohydrate and high-fat diets. The more carbohydrates we eat, such as refined cakes and snacks with high sugar and starch, the higher the blood sugar, the more insulin, and the more fat stored in the body. Therefore, to reduce body fat percentage, we must first control the intake of fat in our diet. In addition to eating less high-sugar and high-fat foods, try to use steaming and boiling as much as possible for food cooking, and avoid frying or stir-frying.

2. Aerobic exercise burns fat

Aerobic exercise has always been considered the most effective way to lose weight. Aerobic exercise can mobilize muscles throughout the body to participate in activities, and consume a large amount of body fat during the oxidation process. It follows the scientific principle of weight loss. For example, an average person consumes about 15 kcal of calories in one minute of jogging. If you jog for 30 minutes every day, you can lose one kilogram in a week without changing your diet. Among various aerobic exercises, swimming, running, cycling, and skipping are simple and can burn more fat. To reduce body fat percentage, you must do aerobic exercise reasonably according to your physical condition.

3. Strength training of muscles

Aerobic exercise and a fat-controlled diet can both reduce body fat, but to reduce body fat percentage, you also need to increase your body's muscle mass, so that the proportion of fat in your body weight becomes smaller and your body fat percentage naturally decreases. On the other hand, strength training can train your muscles, increase your basal metabolic rate, and help you lose weight faster.