First, why is there more body fat? This is mainly related to living habits and eating habits. Usually, I like to eat high-calorie and high-fat foods, and my diet is irregular. I like to eat cold drinks, carbonated drinks and desserts. In addition, staying up late often leads to soaring weight and excessive fat, which is one of the reasons why many people don't look so fat, that is, they have too much body fat.
Second, how to quickly lose fat? 1, reducing the heat difference of 500 calories per day.
If you reduce 500 calories a day, you can reduce the heat of 15000 calories in one month. That is to reduce the intake of sugar food, that is, reduce the intake of staple food and fruit. The intake of staple food is reduced by a quarter per meal, and the fruit can be kept at 200 grams per day. Burning one kilogram of fat consumes 7000 calories, so by reducing 500 calories every day, you can reduce about 4 kilograms of pure fat in a month.
2, supplement iron-containing food.
Iron is one of the indispensable elements in human metabolism. In human body, oxygen is transported by hemoglobin in blood, and iron is the main raw material for making hemoglobin. Insufficient supplementation will lead to insufficient oxygen for body cells, thus slowing down metabolism.
Iron-rich foods, such as kelp, fungus, corn, spinach and other foods.
3, increase dietary fiber intake.
Dietary fiber can promote intestinal peristalsis and help defecation, and it also has the characteristics of water absorption and swelling, which is easy to make people feel full.
In addition, dietary fiber can reduce the absorption rate of glucose, so that blood sugar will not rise rapidly due to eating, and avoid fat accumulation caused by a large amount of insulin secretion. Foods rich in dietary fiber, such as brown rice, millet, oats, sweet potatoes and so on.
4, the law of three meals. A balanced diet.
Regular diet contributes to the metabolism of warm water and adequate nutrition. In order to make the body have enough nutrition to burn and metabolize fat, it is just like making you eat well and do things well.
5, insist on moderate exercise every day.
Want to quickly reduce fat, it is necessary to give priority to aerobic exercise, supplemented by strength training. Aerobic exercise can choose jogging, brisk walking, skipping, cycling, swimming and other sports. The exercise time is above 1 hour, and the exercise frequency is 5~6 times per week.
Strength training can help muscle production. As long as the muscle content in the body increases, the basal metabolic rate of the body will increase and more calories can be consumed every day.
It is recommended to choose strength training, such as push-ups, sit-ups, squats, belly rolls, etc., each exercise time is 40 minutes to 60 minutes, and the exercise frequency is 3 to 4 times a week.
6. Drink some green tea properly.
During the period of rapid fat reduction, besides keeping 1500~ 1700 ml of warm water every day, you can also drink some green tea properly. Green tea can inhibit the activities of glucose and sucrase in the body, slow down the absorption rate of sugar and prevent the conversion of sugar into fat.