Say goodbye to ineffective weight loss! These 4 methods can cause a linear decrease in your body fat percentage

Although the number on the weight scale is decreasing, the waist circumference remains unchanged? You may be experiencing the embarrassment of 'fake weight loss'. Fat cunningly hides under the skin, while the loss of muscle and water makes you mistakenly believe that weight loss is successful. The truly effective way to lose weight is not to compete with body weight, but to learn to talk to body fat percentage.

1. Re understanding the calorie deficit

1. Basic metabolism is the main battlefield

Lying down and breathing consumes 60% -70% of the total calories consumed throughout the day, which is much more important than exercise consumption. Using a body fat scale to measure basal metabolic value, daily intake should be controlled at 200-300 calories more than basal metabolism, which can ensure the functioning of the body and gently create a calorie deficit.

2. The thermal effect advantage of proteins

Digesting proteins requires consuming 30% of their own calories, much higher than the 5% of carbohydrates and 2% of fats. Ensure a high-quality protein intake of 20-30 grams per meal. Boiled eggs, chicken breast, and Greek yogurt are all good choices that can help the body burn more calories automatically during digestion.

2. Exercise should pay attention to strategies

1. Prioritize strength training

For every 1 kilogram of muscle gain, consume an additional 13 calories per day. Compound movements such as squats and hard pulls can simultaneously activate large muscle groups, and the sustained fat burning effect can last up to 48 hours after exercise. Strength training three times a week, combined with progressive weight gain, will make muscle lines more and more distinct.

2. Clever arrangement of aerobic exercise

Low intensity aerobic exercise on an empty stomach in the morning can directly use fat for energy supply, but not for more than 30 minutes. The excessive oxygen consumption effect generated after high-intensity interval training (HIIT) can increase the metabolic rate by 9% -15% after 24 hours of exercise. Alternating between the two methods yields the best results Good.

III. Golden Rule for Dietary Adjustment

1. Carbon Water Cycle Method

On training days, consume 3-4 grams of carbon water per kilogram of body weight, and reduce to 1-2 grams on rest days. This fluctuation can avoid the plateau period caused by metabolic adaptation, while ensuring energy supply during training. Choose low glycemic index staple foods such as brown rice and oats for stable blood sugar levels and better resistance to hunger.

2. High quality fats are essential

Consuming 20% -30% of total calories of healthy fats daily, unsaturated fatty acids in nuts, deep-sea fish, and avocados can promote the secretion of lipolytic enzymes. Avoid complete fat loss, otherwise it will affect hormone secretion and instead reduce metabolism.

4. Cracking the Fat Loss Platform Period

1. Scientific Usage of Deception Meal

After strict diet for 7-10 consecutive days, arrange a high carbon water meal (not exceeding 30% of total calories). This periodic stimulation can prevent a decrease in leptin levels and restart stagnant metabolic systems. Pay attention to choosing clean ingredients and avoid high-fat and high salt junk food.

2. Adjust training variables

The body will adapt to a fixed exercise pattern in 6-8 weeks. Changing the sequence of movements, increasing the number of groups, shortening the interval time, or trying new sports can all provide new stimulation to muscles. Occasional explosive power training can also activate fast muscle fibers to participate in energy supply.

Body fat loss is like unlocking a complex code lock, requiring multidimensional coordination of diet, exercise, and daily routine. Recording changes in body circumference is more meaningful than weighing yourself. When the buttons on jeans can be easily fastened, you will be grateful for the changes made now. A healthy body shape should not be the result of short-term sprints, but a natural manifestation of long-term lifestyle.