The Key to Weight Loss: Reduce Body Fat Percentage! 4 Methods to Maintain for 8 Weeks, Body Fat Percentage Decreases by 5%

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Dieters are still concerned about 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 weight of 120 pounds girl have to be overweight? Let's see what shape the girl with years of fitness training has?

This girl weighs 120 pounds, is 167cm tall, her figure is just right, with no excess flesh. Her body fat percentage is below 20%, has no barrel waist, no love belly, but a bee waist and hip, a perfect curve figure, which is the result of constant ironing.

If you are a normal girl, without exercise habits, your body fat rate exceeds the standard, then your weight of 120 pounds may be such a figure:

Seeing this, will you still stubbornly focus on weight?

Weight loss, body fat percentage is the only standard. If you reduce body fat percentage while strengthening strength training, you will become slimmer while getting a better figure. Women's body fat rate should be below 24%, and men's body fat rate should be 20%, and your figure will be standard.

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

1. Reduce daily calorie intake by 20%

Obese people must reduce calorie intake. For example, reducing daily calorie intake to 80% of the usual amount, which is to reduce 20% of the calories, so you can exercise 300-400 calories per day to meet the basic nutritional needs while maintaining the basic metabolic rate, so you can slowly lose weight.

We can download a calorie APP to calculate your daily calorie intake and supervise your dietary situation.

2. Match and, diversify your diet

During weight loss, your diet should not be too monotonous, you need to match meat and vegetables, supplement protein, carbohydrates and fat, vitamins and other nutrients. You need to avoid junk food and over-processed refined foods, such as various snacks, cakes and other foods.

Cook your own meals, you can increase the intake of high-fiber vegetables (broccoli, cucumbers, tomatoes, winter squash, celery, lettuce, white cabbage, kale, cabbage, etc.), and choose at least 2-3 types of vegetables every day to rotate, and supplement low-fat meat foods (chicken breast, eggs, tofu, milk, shrimp, lean beef), and composite coarse grains (brown rice, corn, sweet potatoes, potatoes, mountain yam, bean foods, etc.), which can improve your satiety and reduce the impact of hunger, and cultivate a healthy slim physique.

3. Run 4-5 times a week

Running training is a fitness project for everyone, which can strengthen the body, improve cardiopulmonary function, strengthen joints and bones, and increase cardiovascular endurance. Most importantly, it can increase the body's heat consumption, helping you gradually lose weight.

We can start with jogging, each time 40-60 minutes. When your overall fitness level improves, increase the intensity, and you can switch to interval running, which can achieve the same effect as 40 minutes of jogging in 20 minutes, to avoid muscle breakdown and help develop a slim physique.

4. Strength training 2-3 times a week

Resistance training can increase your muscle mass, prevent muscle loss, improve your metabolic rate, inhibit fat generation, and shape a beautiful curve figure and a slim physique.

You can do squats, lunges, crunches, planks and push-ups at home, and in the gym, you can start with the three composite types of movements: squats, deadlifts and bench presses, each 30 minutes to help you lose weight and get a better figure.

These 4 methods are easy to understand, but it’s difficult to persevere. If you can persevere for more than 8 weeks, your body fat rate can decrease by 5%, and you will become a slim person.