Lose fat by burning fat quickly. Many people have become bloated and gained weight due to their eating habits and living habits. The most embarrassing thing among them is excess visceral fat, which not only brings inconvenience to life, but also brings hidden dangers to physical health. 1. Why is there too much body fat?

This is mainly related to living habits and eating habits. I usually like to eat high-calorie, high-fat foods, eat irregularly, like to eat cold drinks, like to drink carbonated drinks, like to eat desserts and other foods. In addition, often staying up late, etc., lead to weight gain and excessive body fat. This is one of the reasons why many people do not look very fat but have too much body fat. Second, how to lose fat quickly?

1. Reduce the caloric gap by 500 calories per day.

Reducing 500 calories a day can reduce 15,000 calories in a month. That is to say, reduce the intake of sugary foods, that is, reduce the intake of staple foods and fruits. Reduce the intake of staple foods by a quarter at each meal, and keep 200 grams of fruits per day. It takes 7,000 calories to burn one kilogram of fat, so by reducing calories by 500 calories a day, you can lose about 4 pounds of pure fat in a month.

2. Supplement iron-containing foods.

Iron is one of the indispensable elements in human metabolism. In the human body, oxygen is transported by hemoglobin in the blood, and iron is the main raw material for making hemoglobin. Insufficient supplementation will lead to The body's cells don't get enough oxygen, slowing metabolism.

Foods rich in iron, such as kelp, fungus, corn, spinach and other foods.

3. Increase dietary fiber intake.

Dietary fiber can promote intestinal peristalsis and help defecation. It also has the characteristic of absorbing water and swelling, which can easily make people feel full.

In addition, dietary fiber can slow down the absorption rate of glucose, prevent blood sugar from rising rapidly due to eating, and prevent large secretion of insulin from causing fat accumulation. Rich in dietary fiber-rich foods such as brown rice, millet, oats, sweet potatoes and other foods.

4. Eat three meals regularly. Eat a balanced diet.

A regular diet helps metabolize warm water and provide adequate nutrition. Only in this way can the body have enough nutrients to burn and metabolize fat, just like it allows you to eat well so that you can do things well.

5. Insist on moderate exercise every day.

If you want to lose fat quickly, you must focus on aerobic exercise and supplement it with strength training. For aerobic exercise, you can choose jogging, brisk walking, skipping, cycling, swimming and other exercises. Each exercise time should be more than 1 hour, and the exercise frequency should be maintained 5 to 6 times a week.

Strength training can help muscle formation. As long as the muscle content in the body increases, the body's basal metabolic rate will increase and more calories can be consumed every day.

Strength training is recommended, such as push-ups, sit-ups, squats, abdominal crunches and other exercises. Each exercise time should be 40 to 60 minutes, and the exercise frequency should be maintained 3 to 4 times a week.

6. Drink some green tea appropriately.

In addition to maintaining 1500~1700 ml of warm water every day during rapid fat loss, you can also drink some green tea appropriately. Green tea can inhibit the activity of glucose and sucrase in the body, slow down the absorption of sugar, and prevent sugar Class is converted into fat.