Has your weight not changed but you have lost weight? 3 scientific methods specializing in body fat, bidding farewell to stubborn excess fat

Have you ever encountered a situation where the number on the scale remains unchanged, but your reflection in the mirror quietly becomes thinner? This kind of god The peculiar phenomenon of "visual weight loss" is actually more meaningful than simply losing weight. When muscle lines begin to appear faintly and waist circumference silently shrinks by two sizes, it indicates that your body fat percentage is decreasing - this is the truly healthy way to lose weight.

1. Why does weight not change but instead appear thinner?

1. The difference in volume between muscle and fat.

Muscles of the same weight are 30% smaller in volume than fat, which is why fitness enthusiasts look slimmer than ordinary people of the same weight. When fat is broken down and muscles are exercised, the body undergoes a 'density upgrade'.

2. Changes in Water Content

During the early stages of weight loss, the body releases glycogen stored in the muscles, with each gram of glycogen carrying 3 grams of water away. Although there is not much change in weight, the whole person will appear tighter.

3. Reduction of visceral fat

Although the visceral fat that is first consumed may not be noticeable, it can make the abdomen flatter. This change may not immediately be reflected in weight, but can be detected through waist circumference measurement.

2. 3 Scientific Methods for Reducing Body Fat

1. Protein Priority Principle

Eat sufficient high-quality protein before each meal, which not only prolongs satiety but also avoids muscle loss. Protein has the highest thermal effect on food and consumes more calories during digestion.

2. Composite exercise combination

combines strength training with intermittent aerobic exercise, such as a 30 second opening and closing jump after a deep squat. This combination can continuously burn fat after exercise, forming a 'afterburning effect'.

3. Sleep fat burning method

Growth hormone secreted by the human body during deep sleep can promote fat breakdown. Ensuring 7-9 hours of high-quality sleep is equivalent to consuming an additional 200 calories per night.

3. Avoid the invisible body fat trap

1. Be wary of "healthy" snacks

Some energy bars and dried fruits and vegetables that claim to be healthy may actually contain sugar levels beyond imagination. Learn to check the nutrition chart and focus on the fat and carbohydrate content of each serving.

2. Stress management is important

Long term stress can lead to an increase in cortisol, which promotes fat accumulation in the abdomen. 10 minutes of meditation or deep breathing every day can effectively control stress eating.

3. Beware of seasoning tricks

Salad dressing, peanut butter, and other seasonings have extremely high calorie density, and two spoons may offset the calorie gap of the entire plate of vegetables. Using natural seasonings such as spices and lemon juice is safer.

True body management is not about competing with a weight scale, but about pursuing a tighter physique. When clothes start to loosen and exercise more vigorously, these positive changes are far more meaningful than numbers. You can shift your focus from weight to body fat percentage and use scientific methods to carve your own healthy line.