Can't you lose fat? 5 key steps to scientifically reduce body fat percentage

In winter, wrapped in a thick coat, at the waist; Swimming Circle "; But you can't hide it? Despite not eating much, the body fat percentage remains high, to the point where even fitness coaches shake their heads and say; Losing weight is ten times more difficult than losing weight;. Don't worry, this is not just your problem - the human body instinctively accumulates fat in low temperature environments, and the wrong way to lose weight can actually activate the body; Self protection mode;. Today, let's use science to unravel the myth of weight loss, with 5 key steps to help you break free from fat; Winter defense system;.

1. Re evaluate your body fat percentage

1. The numbers on the body fat scale can be misleading: there may be a difference of 3% between measurements taken on an empty stomach in the morning and before bedtime at night, with more significant fluctuations before and after the female menstrual cycle. It is recommended to measure the average value at the same time every week [SEP]. 2. Hidden obesity is more dangerous: having a normal BMI but excessive body fat (males>20%, females>30%) means that visceral fat may be excessive, and this group of people needs to pay more attention to waist to hip ratio [SEP]. Suggest reducing 100-150 calories per week [SEP]. 2. Adequate protein intake: Consuming 1.6-2.2g of protein per kilogram of body weight can maintain muscle mass and avoid a decrease in basal metabolism. Eggs, tofu, and chicken breast are all preferred [SEP]. 3. Golden time for choosing carbohydrates: supplementing with fast carbohydrates (such as bananas) within 30 minutes after exercise can promote glycogen recovery, but it is recommended to use slow carbohydrates such as sweet potatoes and oats instead of refined rice and flour [SEP]. 3. Exercise is not more effective the more tired [SEP]. 1. HIIT may have the opposite effect: Canadian research has found that HIIT more than 4 times a week can increase cortisol by 37% and hinder fat breakdown. Suggestion to alternate with yoga and walking

2. Priority principle for strength training: For every 1 kilogram of muscle gain, consume an additional 13 calories per day. Compound movements such as squats and hard pulls have a fat burning efficiency three times higher than isolated training

3. Clever use; Afterburning effect; Taking a warm bath (38-40 ℃) after exercise can continuously increase metabolic rate for 12 hours, which is more beneficial for fat metabolism than taking a cold bath [SEP]. 4. Sleep is an invisible fat burning agent [SEP]. Staying up late is equivalent to drinking oil: If you sleep less than 6 hours for 6 consecutive days, your fat breakdown efficiency will decrease by 55%. Suggestion: Put down your phone before 22:30

2. Room temperature affects fat types: Sleeping at 19 ℃ increases the activity of brown fat by 42%, which is specifically used for heat production and energy consumption [SEP]; Stubborn "; Under sustained high pressure, the sensitivity of adipocytes to catecholamines decreases by 60%, which means they are more difficult to mobilize and decompose [SEP]. 2. Breathing method yields immediate results: 3 times a day; 4-7-8 Breathing Method; (Inhale for 4 seconds - hold your breath for 7 seconds - exhale for 8 seconds) can reduce stress hormones by 19% [SEP]. 3. Low temperature environment has wonderful effects: moderate exposure to cold stimuli (such as washing your face with 20 ℃ water) can activate fat breakdown, but be careful to avoid catching a cold gradually [SEP]. Remember, fat is a smart energy bank, not an enemy. When the temperature sensor detects that you are diligently following these 5 steps, your body will naturally switch to; Don't worry about burning fat; pattern. Remember to add an extra egg for breakfast tomorrow. Your weight loss plan starts with high-quality nutrition.