? First of all, we must understand the concept of "body fat rate". Body fat rate refers to the proportion of body fat weight in the total body weight. It reflects the amount of fat content in the body. 20% to 25% for women and 15% to 18% for men are normal values. ?

Body fat rate standard

The fat and muscle content in the human body vary from person to person. Assume that a woman with the same weight of 60kg has a fat content of 20% and a body fat rate of 20%. It is 30%, and the visual body shape is the difference between "well-proportioned" and "slightly fat".

If you want to lose fat healthily, the weight loss effect of pure exercise or simple diet is not as good as exercise plus diet. Dieting does not mean not eating or eating less, but changing your eating habits. Reduce rice noodles, fried foods and desserts in the diet. The three meals a day are mainly whole grains, meat, eggs, fruits and vegetables. The cooking method is less oil, less salt and less sugar. The first choice is frying, steaming and stewing.

? Take a week's recipes as an example:

Reference recipes

Seven points to eat and three points to practice, which shows how important diet control is.

In terms of exercise, commonly used ways to lose fat include jogging, cross-country running, cycling, aerobics and swimming. When exercising, the heart rate for fat loss should reach 70-80% of the maximum heart rate, exercise for more than 20-40 minutes, and exercise 3-4 days a week.

Maximum heart rate=220-age. For example, a 23-year-old youth has a maximum heart rate of 220-23=197 beats/minute. The exercise heart rate for fat loss is 138-158 beats/min.

In short, scientific fat loss is a long-term process, and everyone who has experienced it knows the hardships, because what we change is not only our body shape, but also a healthy diet, exercise and work and rest habits. If you can persist for a long time, you can definitely describe it as "a new look" or "a different person".

come on!