What are the fastest ways to reduce body fat?

In this age where looks and body shapes are everything, losing weight has become the goal of many people, who hope to have a slim figure. The most important thing about losing weight is to reduce body fat content. Only when this content is reduced can the effect of weight loss be achieved. There are many ways to reduce body fat in life. First of all, you need to control the intake of fat in your diet, exercise more, etc. So besides these, what other methods are there to quickly reduce body fat?

What is body fat percentage?

Body fat percentage refers to the proportion of body fat weight in the total body weight. It reflects the amount of fat in the body. It is the key to weight loss! Body weight includes bones, muscles, blood, cell fluid, lymph and fat. People lose weight through some weight loss methods. But in the process, perhaps the fat is not consumed, only the water or muscle is reduced. If you have a lot of fat and lose weight, then this is just a kind of "false thinness". Whether you are thin or not depends on your body fat percentage.

Generally speaking, a normal body fat percentage for men is about 10-20%, and a standard body fat percentage for women is about 17-30%. However, 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 of age.

Body fat% = 1.2×BMI +0.23×age-5.4-10.8×sex (male is 1, female is 0)

BMI stands for body mass index. The BMI index is equal to weight in kilograms divided by height in meters squared. That is, BMI=W÷H2.

For example, a 20-year-old woman weighs 50 kg and is 1.6 meters tall. Her BMI = 50 ÷ 1.62 ≈ 19.53, and her body fat percentage is calculated as: 1.2 × 19.53 + 0.23 × 20 - 5.4 - 10.8 × 0 = 22.636

It was finally determined that the woman's body fat percentage was 22.636%, which is within the range of 17-30%, and is a standard body shape.

If your body fat percentage is high, you will still look weak even if you are thin. Some people don't look fat, but they have too much subcutaneous fat. This group of people have too much body fat and insufficient muscle mass, so they have poor physical strength and are easily sick and tired. Due to insufficient muscle and bone density, their muscles will dent if pressed lightly and will not bounce back, and their muscles have poor elasticity. This type of people are prone to obesity and its derived diseases, including the three high diseases, metabolic syndrome, cardiovascular disease, etc.

A good way to reduce body fat

How to reduce body fat percentage?

1. Control fat in your diet

First, let’s talk about food sources. You need to give up any fried foods such as McDonald's and KFC, and avoid any candy, chocolate, or any white rice or white flour. All carbohydrates can only come from vegetables, a small amount of low-sugar fruits (such as strawberries, grapefruits, cherries) and complex carbohydrates (brown rice, oats, whole wheat products). The specific method is: 4 days as a cycle, and only 0.8 grams of carbohydrates per kilogram of body weight are consumed in the first three days. The carbs must be complex carbs. When choosing protein, choose products with high BV (biology value), such as isolated whey protein, chicken breast, egg white, lean beef, and deep-sea fish. Plant proteins such as soy protein are not very helpful in repairing muscle tissue. The only cooking oils that can be chosen are olive oil (the main ingredient is omega-9) and flaxseed oil/deep-sea fish oil, and the latter should be the main one, because flaxseed oil/fish oil contains the richest omega-3 essential fatty acids, which can accelerate the body's own fat metabolism. Peanuts are also a good source.

On the fourth day, increase your carbohydrate intake (3 grams per kilogram of body weight), reduce protein to 1 gram per kilogram of body weight, and keep fat unchanged. This will allow your body to get out of its carb-deprived state and speed up your already slowed metabolism, thereby reducing lean body mass loss while losing fat.

Repeat this cycle, constantly adjusting your intake according to changes in your weight until you reach your goal.

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 scientific weight loss principles. For example, an average person burns about 15 kilocalories per minute of jogging. If you jog for 30 minutes a day, you can lose one kilogram a week without changing your diet. Among various aerobic exercises, swimming, running, cycling and skipping rope are the simplest and most effective in burning fat. To reduce body fat percentage, you need to perform aerobic exercise reasonably according to your physical condition.

A good way to reduce body fat

3. Strength training muscles

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

A good way to reduce body fat

Can I lose fat and gain muscle at the same time?

The principle of fat loss is "consumption is greater than intake", while the principle of muscle gain is "intake is greater than consumption". These are completely opposite processes, and it is very difficult to achieve them at the same time.

However, during the novice period, it is easier to achieve "both muscle gain and fat loss" because novice training has a "blowout effect", but after the novice period, it is more difficult to achieve muscle gain and fat loss at the same time, and it is almost impossible to take both into account completely. Therefore, training in the traditional sense still separates muscle gain and fat loss. Generally, muscle gain comes first and then fat loss, and the muscle gain cycle is much longer than the fat loss cycle!