How to reduce body fat rate
No. 1 adjust the diet structure
1. Increase protein's intake: insist on eating fresh chicken, duck, fish and eggs.
How to reduce body fat rate
No. 1 adjust the diet structure
1. Increase protein's intake: insist on eating fresh chicken, duck, fish and eggs.
2. Eat enough dietary fiber: enhance satiety and help digest fat, such as green vegetables, whole grains and fruits.
3. Choose coarse grains and miscellaneous grains as staple foods: such as corn, miscellaneous grains porridge, miscellaneous grains rice, sweet potatoes, whole wheat bread, etc.
4. Choose low-sugar fruits: such as apples, cherries, prunes, cherry tomatoes and peaches.
Second, control food intake.
To control food intake, we should adhere to the principle of eating well early, eating well at lunch and eating less at night. Eating well does not mean eating full, but eating the right food.
1. Breakfast: Choose low-carbon water and low-lipoprotein staple food. Don't eat high-calorie food (such as steamed bread fritters).
2. Lunch: It is recommended to eat 7-8 minutes full, not full.
3. Dinner: Eat as early as possible at 7 o'clock and consume less at night.
4. Meal addition: Choose low-sugar fruits/vegetables to feel full.
Third, arrange exercise reasonably.
1. Do anaerobic exercise about 4 times a week, and you can do local plastic surgery.
2. Do aerobic exercise about 3 times a week for 40 minutes each time.
3. Healthy diet assistance: Additional intervention can accelerate the reduction of body fat and make it easier to lose fat.