What to do if body fat percentage is high

Many people think that fat is a bad tissue, but it is not. We must have a certain amount of fat in our body to prevent organs from being damaged during exercise. However, if the fat content in the organs is too high, it can easily cause diseases such as fatty liver and obesity. The body fat percentage is the data used to calculate the fat content of organs in the body. What should we do if our body fat percentage is high?

Use diet therapy and exercise therapy to lose weight, reduce calorie intake, increase calorie expenditure through exercise, and achieve the effect of weight loss. Losing weight by dieting without exercise will only reduce muscle but not fat. It will also lower your basal metabolism and make it easy to gain weight again.

Body fat percentage refers to the proportion of body fat weight in the total body weight, also known as body fat percentage, which reflects the amount of fat in the human body. Obesity increases the risk of various diseases. For example, high blood pressure, diabetes, high blood lipids, etc. Women who are planning to become pregnant should not ignore the risks of pregnancy complications and dystocia caused by obesity.

The normal range of body fat percentage for adults is 20% to 25% for women and 15% to 18% for men. If the body fat percentage is too high and the weight exceeds the normal value by more than 20%, it can be considered obesity. An athlete's body fat percentage may vary depending on the sport. Generally, it is 7% to 15% for male athletes and 12% to 25% for female athletes.

Blindly dieting will not only fail to lose weight but will also harm your body, especially your stomach. Here are some ways to lose weight without dieting, so you can lose weight healthily.

1. Eat the right calories

If a person is compared to a car, then the food we eat every day is the fuel provided to the body, and the function of metabolism is to convert this fuel into gasoline that the car can use. The basal metabolic rate refers to the amount of calories that the body will naturally metabolize without consuming any extra calories. Everyone's basal metabolic rate (BMR) is different. The higher the basal metabolic rate, the easier it is for the body to consume calories. Therefore, when losing weight, you cannot eat less than the basal metabolic rate, so as not to reduce your body's metabolism.

2. Calculate the calories you burn every day

Of course, no one will lie in bed all day or stay still all day, so the calories consumed every day will definitely be more than the basal metabolic rate. So at the beginning, it is best to carefully calculate how many calories you will consume in your daily life and the calories you consume every day, so as to plan how to control your diet.

3. Make fitness a daily to-do list

Let exercise and fitness become a natural thing like eating and going to the toilet! Doing aerobic exercise 5 times a week is very effective in increasing the basal metabolic rate. Developing the habit of exercise will allow the body to continue to burn calories even when you are not exercising.

4. Weight training to increase muscle

Don't think that the weight training equipment in the gym is only for boys. Girls can also use weight training equipment to sculpt their body lines. What's more, weight training can make up for what aerobic training cannot provide: increase body muscle tissue! Some people look thin, but they hide the danger of too much body fat. Weight training helps to increase body muscle, while aerobic exercise can help burn fat, complementing each other. Muscles are important tissues that help the body's metabolism, so regular weight training can also improve metabolism.