Must see for weight loss: Body fat percentage is the key! You can still lose weight without losing weight

Standing on the scale and seeing the numbers unchanged, don't rush to emo yet. You may be experiencing the best stage of weight loss - a gradual decrease in body fat percentage and a gradual increase in muscle mass. Just like pulling out a hidden item when opening a blind box, the surprise of 'no weight change but loose pants' is the correct way to open it for healthy weight loss.

1. Why is body fat percentage more important than body weight?

1. The truth about body shape changes.

For the same weight of fat and muscle, the volume of the former is three times that of the latter. That's why two people of the same weight, the one with lower body fat percentage looks tighter. As muscles gradually replace fat, weight may remain unchanged or even increase, but visible dimensions such as waist circumference and leg circumference will give you the answer.

2. Warning device for health risks

Excess visceral fat is like putting down a down jacket on an organ, it can interfere with metabolism and increase chronicity Disease risk. And body fat percentage can more accurately reflect this hidden threat, especially for people with apple shaped bodies, even if their BMI is normal, they should pay attention to this indicator.

3. Metabolic Engine Switch

The daily calorie consumption per kilogram of muscle is three times that of fat. By reducing body fat percentage and increasing muscle mass, it is equivalent to installing a 24-hour fat burning generator in the body, which is the key to breaking the curse of 'getting fat even when drinking water'.

Two and Three Methods for Accurately Measuring Body Fat Rate

1. The Clever Use of Body Fat Pliers

Clamp the skin folds of specific parts of the body to measure thickness, and convert body fat rate through a formula. Although it requires practice skills, the cost is low and not affected by moisture. Suggest measuring at a fixed time, such as on an empty stomach in the morning after defecation.

2. Bioelectrical impedance analysis

This principle is commonly used in body fat scales and handheld instruments in gyms. Pay attention to avoiding intense exercise and drinking a lot of water for the first 3 hours of measurement, as there may be deviations in female physiological data, so it is best to avoid this period.

3. Visual Comparison Method

Various body fat percentage comparison charts can be found online, which estimate the degree of fat accumulation in areas such as the abdomen and arms. Although not precise enough, it is helpful for observing long-term trends. Remember to maintain the same lighting angle when taking photos.

3. The secret to reducing body fat without dieting

1. The golden ratio of protein

Consuming 1.2-1.6 grams of protein per kilogram of body weight can effectively protect muscles from being broken down. Eating enough protein for breakfast can also extend the sense of satiety. For example, two eggs with 200 ml sugar free soybean milk can start a day of high metabolism.

2. Magic of Strength Training

Conduct weight-bearing exercises three times a week, selecting multi joint movements such as squats and hard pulls. Novices can start with hand training, such as the improved version of push ups (knee landing), which focuses on the burning sensation when muscles continue to exert force rather than the number of times.

3. The repairing power of sleep

Growth hormone secretion reaches its peak during deep sleep, and this natural "fat reducer" can promote fat breakdown. Turn off electronic devices one hour before bedtime and keep the bedroom completely dark. An ambient temperature of 18-22 ℃ is most conducive to melatonin secretion. Don't let the numbers on the scale hijack your happiness, as the lines in the mirror become clearer and clearer during exercise The contours of the clothes are becoming more and more three-dimensional, and you will understand what a wonderful body leather is hidden behind those motionless numbers Fate. When you wake up tomorrow, try telling the scale: 'We won't make an appointment today.'.