Recipes to reduce body fat percentage

The main cause of obesity is too much fat in the human body, so for many people who want to lose weight and build muscle, the first thing they need to do is to reduce their body fat. In the process of reducing body fat, it is not only necessary to rely on fitness, but it is also closely related to daily diet. Therefore, recipes for reducing body fat percentage are particularly important at this time. So what are the recipes for reducing body fat percentage?

1. Breakfast: Whole grain porridge + eggs + cheese + milk + fruits (vegetables, whole grain porridge is the staple food, and bread can also be used instead. Anyway, my breakfast must have carbohydrates, protein, and fruits.

2. Lunch: Replace rice with brown rice or other whole grains.

Vegetables + meat (try to eat beef + fish + chicken), pork fat is more than 20%,

I was also shocked after seeing it, and try to eat less of it; but I still eat it occasionally during dinner parties.

3. Snack: seasonal fruits.

4. Pre-exercise diet: 1 fist of carbohydrates, 2 fists of vegetables, or a small portion of high-calorie food, the amount must be small, protein;

5. Post-exercise diet: Post-exercise is a very good time to replenish muscles and energy.

Within 30-60 minutes after exercise. If the fat content is more than 28%,

I suggest you replace this meal with a bottle of milk or yogurt; if you want to lose weight with a small base, or want to train your body lines, like me now, I will eat a handful of carbohydrates from the staple food.

A fistful of vegetables, and eggs, yogurt, and bananas.

Regarding diet, as the saying goes, 30% exercise and 70% diet, diet control is still very important. During this year, I have not drunk a single carbonated beverage or sugary food from outside. I have even given up milk tea and only drink water when I am thirsty while shopping. It is also difficult to control if you are eating out.

But it’s not a big problem to have it for a meal or two occasionally.

In addition, I don't eat barbecue, junk food, or ice cream! As for whether to eat cold drinks when the weather is hot,

I also found it difficult at first, but slowly it became a lifestyle habit, and now I almost never eat ice. The reason why I don’t drink cold drinks is that people with fat in the lower body usually have poor circulation in the lower body. Eating cold drinks will affect circulation, so I also drink warm water when it is hot.

1. How to reduce body fat percentage: aerobic exercise

Aerobic exercise has always been considered the most effective way to lose weight. Aerobic exercise can mobilize muscles throughout the body to participate in activities and consume a large amount of body fat during the oxidation process. It follows scientific weight loss principles. For example, an average person burns about 15 kilocalories per minute of jogging. If you jog for 30 minutes a day, you can lose one kilogram a week without changing your diet. Among various aerobic exercises, swimming, running, cycling and rope skipping are simple and effective in burning fat. To reduce body fat percentage, you need to perform aerobic exercise reasonably according to your physical condition.

2. How to reduce body fat percentage and fat burning tips

2.1. Oolong tea helps reduce waist and abdominal fat: Oolong tea contains caffeine and theanine, which can burn fat, making it one of the best drinks for weight loss. It is recommended that you drink 500 ml of oolong tea after exercising or taking a bath. It can detoxify, reduce fat and burn calories. It can effectively reduce belly fat and quickly get a charming belly.

2.2. Drink more water to lose weight: Drinking plenty of water every day should become your routine. This will not only help you speed up your metabolism, but also eliminate constipation. It is a very effective method for fast weight loss or reducing belly fat. In addition, drinking more water can help you increase your sense of fullness, help reduce calorie intake, and is very beneficial for weight loss.

323. Keep your abdomen in at all times: Keeping your abdomen in at all times can help you burn abdominal fat faster and is very effective for slimming the waist and abdomen. It is also a waist slimming method highly recommended by many female celebrities with good figures! When you are walking, waiting for a bus, or sitting normally, it is best to keep your abdomen in at all times. This posture can help you quickly tighten your abdomen.