The reason why the body fat percentage cannot be reduced How to quickly reduce the body fat percentage

Many people have encountered this problem when losing weight, that is, they lose weight but their body fat percentage does not decrease, and it lasts for a long time. What is the reason for this? How can we quickly reduce body fat percentage?

1. The exercise program remains unchanged for a long time. When you first start exercising, your body will enter a fat burning bonus period, but after a period of time, the fat burning efficiency will become lower and lower. At this time, we need to adjust the exercise program in time and choose exercises with higher fat burning efficiency, such as skipping rope, swimming, and ball games to improve fat burning efficiency and promote a decrease in body fat percentage.

2. Excessive dieting leads to malnutrition. During weight loss, you need to control your diet reasonably, but you cannot excessively diet. We need to supplement nutrition reasonably to keep the body running at its normal level and improve fat burning efficiency.

3. Not giving up the habit of snacking. Controlling your diet means managing your three meals a day. You also need to stay away from all kinds of junk food and high-sugar drinks after meals, and avoid excess calorie intake, so that you can slowly lose weight.

4. Ignoring strength training Strength training is an anaerobic exercise that can train muscles and prevent muscle loss. Although strength training cannot directly consume fat, it can improve the body's basal metabolism.

The calorie consumption of body muscles will be higher than that of fat of the same weight, and muscles need external stimulation to grow. Incorporating resistance training into your daily routine, starting with compound movements to exercise the body's back muscles, hip and leg muscles, chest muscles, etc., can increase your basal metabolism, thereby increasing your weight loss speed and reducing the chance of rebound.

First of all, patients with high body fat percentage can reduce their body fat percentage through diet and exercise. In terms of diet, they should eat more coarse grains, fresh vegetables and fruits, and foods with relatively low calories, because coarse grains can increase the body's sense of fullness, thereby reducing calorie intake. Secondly, the diet must be healthy and reasonable. The dietary fiber and vitamins in fresh vegetables and fruits can inhibit the proliferation of body fat, speed up the body's metabolism, and help to reduce the body's physical fitness. You can also increase physical exercise appropriately, and exercise is helpful for lowering fat. You can consider doing more aerobic exercise, such as cycling, swimming, yoga, jogging, etc., which can achieve a certain effect of lowering fat.

High body fat is mostly caused by too high fat content in the body's organs and blood. If you want to improve the fat deposits in the organs and blood, you should first make reasonable improvements in your diet. Improving your diet does not mean not eating or eating less, but eating foods that help excrete fat from the organs and blood. Usually green leafy vegetables and sour fruits have the effect of clearing body fat and promoting body fat metabolism, so you must eat more of these foods during weight loss.

If you want to burn body fat, you should also strengthen your daily exercise, because exercise can promote blood circulation, especially some exercises like swimming and skipping rope, which belong to the whole body's blood circulation. As long as you insist on doing this kind of exercise every day, the fat in the organs and the fat in the blood will gradually be metabolized, and even the subcutaneous fat will be metabolized to a large extent, so it will have a good effect whether you lose weight or reduce body fat.

You can also reduce body fat by taking health-preserving and lipid-lowering tea. Generally, teas such as winter melon lotus leaf tea, honey lemon tea and chrysanthemum tea are very helpful in reducing fat in the intestines. If there is not too much fat accumulation in the intestines, it will also be of great help in reducing fat in other organs. Drinking some fat-reducing tea every day is also good for your health.

1. Aerobic exercise

Aerobic exercise generally relies on the aerobic metabolism of sugar in the body to obtain energy, so that our body's motor function can be smoothly realized. Common aerobic exercises include jogging, fitness, yoga, etc. The range of motion of these exercises is generally not too large, and the decomposition of sugar can be supplied to the body in time. Therefore, we don't feel very tired when we do aerobic exercise, and we can persist in exercise for a long time. Generally, we can reduce body fat through aerobic exercise.

2. Anaerobic exercise

Anaerobic exercise is generally a more intense exercise. Because the body needs to burst out a lot of energy in a short period of time, and when sugar is not available in time, it can only provide energy through anaerobic metabolism, which consumes a lot of calories and fat in our body. There are many common anaerobic exercise methods, such as running, basketball, high jump, long jump, etc. These are all sports that consume a lot of body fat, and we can also try them.