How to Reduce Body Fat Percentage? Learn 4 Methods and Stick to Them to Become Slim

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If you are losing weight, are you still focusing on weight? People with fitness experience will know that body fat percentage determines your plumpness, while weight is only a reference index and cannot weigh your plumpness.

For example: a muscular fitness man, his weight is often higher than the standard weight range, but his figure is not obese, because his body fat percentage is low and his muscle mass is high.

And does a 120-pound girl necessarily have to be overweight? Let's see what shape the girl who has been training for many years has?

This girl weighs 120 pounds, is 167cm tall, and has a perfect figure with no excess flesh. Her body fat percentage is lower than 20%, has no bucket waist, no love belly, and has a bee waist and upturned hip, a perfect curved figure, which is the result of long-term iron-pulling.

If you are an ordinary girl and have no exercise habits, your body fat percentage exceeds the standard, then your figure may be like this:

Seeing here, are you still stubbornly focusing on weight?

For weight loss, body fat percentage is the only standard. If you can lower your body fat percentage while strengthening strength training, you will become thinner and your figure will become more beautiful.

Women's body fat percentage is below 24%, and men's body fat percentage is 20%, and your figure will be more standard.

And to lower body fat percentage, you need to start with these 4 methods, and if you can persevere, you will become a slim guy.

1. Reduce daily calorie intake by 20%

Overweight people must reduce their calorie intake. For example, reducing daily calorie intake to 80% of the usual amount, which is to reduce 20% of the daily calorie intake. This can satisfy the basic nutritional needs of the body while allowing you to lose weight gradually.

We can download a calorie calculator to scientifically prepare your daily calorie intake and supervise your dietary situation.

2. Meat and vegetables are combined, diversified diet

During weight loss, your diet should not be too monotonous, you need to combine meat and vegetables to supplement protein, carbohydrates and fats, vitamins and other nutrients.

Stay away from junk food and excessively processed refined foods, such as various snacks, cakes, etc. Cook your own meals, you can increase the intake of high-fiber vegetables (broccoli, cucumber, tomato, winter melon, celery, lettuce, white cabbage, kale, cabbage), and choose at least 2-3 types of vegetables every day, and supplement low-fat meat foods (chicken breast, eggs, tofu, milk, shrimp meat, lean beef), and composite carbohydrates (brown rice, corn, sweet potatoes, potatoes, huai shan, bean foods), this dietary combination can improve your satiety, reduce the attack of hunger, and cultivate a healthy slim physique.

3. Run 4-5 times a week

Running training is a fitness project that everyone can do, which can strengthen the body, improve cardiovascular function, strengthen joints and bones, and improve body fat consumption. One hour of steady-paced running can burn 550-600 calories, which can help you increase fat consumption and make you gradually lose weight.

We can start with slow running, each exercise for 40-60 minutes. After your comprehensive fitness improves, increase the intensity, you can switch to variable running, each 20 minutes can achieve the effect of 40 minutes of slow running, to avoid muscle breakdown, which helps to cultivate a slim physique.

4. Strength training 2-3 times a week

Resistance training can increase your muscle mass, prevent muscle loss, improve your metabolism, suppress fat generation, and shape a beautiful curved figure, and have a slim physique that is easy to lose weight.

You can do deep squats, split squats, crunches, planks, push-ups at home, and you can start with the three composite action exercises in the gym: squats, deadlifts, and bench presses, each 30 minutes, to make you lose weight and have a figure that is better than others.