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

Every time I stand on the weight scale, the feeling of the numbers not moving is like waiting for a delivery that will never come. Although you eat more vegetarian than rabbits and exercise more frequently than track and field athletes, the "swimming ring" on your waist is always loyal to you. This sense of despair is probably only understood by those who have experienced the weight loss plateau period.

1. Re evaluate your body

1. Body fat percentage is the key indicator

Weight numbers can deceive people, as muscles are much heavier than fat. Two people of the same weight, the one with a lower body fat percentage will look much slimmer. Instead of worrying about the numbers on the scale, it's better to pay attention to the changes in body fat percentage.

2. Basal metabolism is a major hidden consumer.

70% of the energy consumption in the human body comes from basal metabolism, which is the energy needed to sustain life while lying still. The more muscle mass there is, the higher the basal metabolic rate. That's why building muscle is more effective than simply losing weight.

3. Hormones secretly manipulate

Hormones such as insulin, leptin, and cortisol all affect fat storage and breakdown. When under high stress and insufficient sleep, an increase in cortisol levels can directly lead to abdominal fat accumulation.

2. Adjust dietary strategy

1. Adequate protein intake

Ensure a high-quality protein intake of 20-30 grams per meal, which can not only prolong satiety but also reduce muscle loss. Eggs, fish, and soy products are all good choices.

2. There are considerations for choosing carbohydrates.

Use coarse grains such as brown rice and oats instead of refined rice and flour to slow down blood sugar fluctuations. Fast carbon can be supplemented appropriately before and after exercise, while slow carbon is mainly used during other times.

3. Good fats are not scary

The healthy fats in nuts, deep-sea fish, and olive oil actually help with fat metabolism. Completely skipping oil consumption may lead to hormonal imbalances, affecting weight loss outcomes.

3. Upgrading Exercise Modes

1. Strength training is essential

2-3 times a week can significantly increase muscle mass. Start with self weight training and gradually increase the difficulty. Having more muscles can also burn more calories while lying down.

2. Aerobic exercise should be smart

Long term low-intensity aerobic exercise can easily deplete muscles. Try HIIT high-intensity interval training, the effect of 20 minutes may be better than 1 hour of jogging.

3. Daily activity level is important

In addition to dedicated exercise time, non exercise heat consumption such as standing, walking, and climbing stairs is also crucial. A small change is to get up and move for 5 minutes every hour of sitting.

4. Fine tuning of lifestyle habits

1. Sleep is natural leptin

Ensure 7-8 hours of high-quality sleep every day. When sleep is insufficient, leptin, which controls appetite, decreases and ghrelin increases, making it easier to overeat.

2. Timely stress management

Long term stress can lead to sustained high levels of cortisol, especially the accumulation of abdominal fat. Meditation, deep breathing, and walking are all simple and effective ways to relieve stress.

3. Drinking water also has its own rules

Drink enough water per day to reach a weight of (kg) x 30ml. Drinking 300ml of water half an hour before meals can reduce food intake. Cold water can also slightly increase metabolic rate. Change is never achieved overnight, but these methods can bring you one step closer to your ideal body shape. Remember, healthy weight loss is a marathon, not a 100 meter sprint. When you start treating your body in the right way, your body will naturally give you surprising feedback.