4 Methods to Boost Basal Metabolism, Stick to It for 2 Months to Reduce Body Fat Rate to Below 24%
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Weight loss is not just about dieting, it's also not about replacing meals or taking weight loss pills. These wrong methods will trap you in a rebound weight cycle. The correct weight loss method is more scientific and efficient than blind dieting.The standard body fat percentage range should be 18%-24% for women, with women's body fat percentage being 3%-4% higher than men's.
During weight loss, learn 4 methods to 'boost your basal metabolism', and stick with it for 2 months to bring your body fat rate down to 24% or less!
11:1 coarse-grain to fine-grain
Main foods contain carbohydrates, and carbohydrates break down into simple sugars, which can raise blood sugar levels and lead to obesity. However, not eating main foods is not allowed because the body lacks carbohydrates and will not have the power to operate, leading to metabolic abnormalities, weakness, hair loss, and poor blood circulation.You should consume at least 100g of grains per day to prevent ketoosis.
To supplement carbohydrates is not feasible, as most people consume 55%-65% carbohydrates per day.During weight loss, you can appropriately reduce it to 40%-55%.
Carbohydrates are divided into simple carbohydrates and complex carbohydrates. Common foods like noodles and rice are simple carbohydrates, which easily raise blood sugar levels. We should reduce the intake of simple carbohydrates and increase the intake of complex carbohydrates. Complex carbohydrates have a low glycemic index, digest for a long time, promote intestinal peristalsis, and are not easily converted into fat, which helps the body's metabolism and reduces fat rate.
During weight loss, we can choose a 1:1 ratio of coarse grains to fine grains to ensure the body's carbohydrate needs while accelerating weight loss.Complex carbohydrate choices: corn, sweet potatoes, peas, green beans, red beans, brown rice, millet, etc.
2Replacing all beverages with plain water
A 400-600 calorie caramel latte is equivalent to 3-4 bowls of rice, equivalent to 1 hour of running calorie expenditure. You painstakingly reduce your food intake and exercise, but a sugary drink cancels it out. How wasteful is that?
Plain water has no calories and can supplement the body's water intake.When the body is hydrated, the metabolic speed will increase.
Compared to various carbohydrate drinks, beer, and milk tea, plain water won't make you fat and can also relieve constipation, flush out waste, and stretch the body, diluting blood concentration to aid in fat loss.
Drink eight glasses of water a day, drink water before meals, drink water on an empty stomach, and drink water before going home to effectively accelerate weight loss and reduce body fat rate.
330-minute strength training every dayWhy do people who are losing weight need to do strength training? Mainly to increase muscle mass, which is a lean body mass, not bulky,
Muscle volume is only 1/3 of the same fat volume.
If two people with the same weight and height, one person's fat percentage is high, and the other person's muscle percentage is high, the latter will look slimmer and have more lines.Therefore,When losing weight, focus on muscle mass and body fat rate, not just weight.
People with more muscle not only have good figure lines but also a more vigorous metabolism, making it easy to lose weight.Therefore, stick to 30 minutes of strength training every day, such assquats, push-ups, rows, bench presses, pull-ups, etc.
Even if you don't go to the gym, you can do weighted training at home with a dumbbell.
430-40 minutes of aerobic exercise every day
Appropriate aerobic exercise can stimulate the breakdown of body fat, but excessive aerobic exercise can easily wash away muscle, leading to a decrease in metabolic level. Therefore, grasping the correct time for aerobic exercise is important.Suggestion: Each aerobic exercise time should be controlled within 40 minutes.
