The fastest way to reduce oil and fat

The fastest ways to reduce body fat include adjusting dietary structure, increasing aerobic exercise, supplementing dietary fiber, controlling eating time, and ensuring adequate sleep. These methods accelerate fat metabolism through multidimensional intervention, scientifically reducing fat without rebounding.

1. Adjust diet:

Adopt a low glycemic index (GI) diet pattern, replacing refined carbohydrates with whole grains such as brown rice and oats to reduce blood sugar fluctuations. Daily intake of high-quality protein such as chicken breast and fish, accounting for no less than 20% of total calories. Choose olive oil for low-temperature quick frying during cooking to avoid the production of trans fatty acids during high-temperature frying. Research shows that a low-carbon, high protein diet can reduce body fat by 1.5%.

2. Aerobic exercise:

Engage in 5 sessions of moderate to high-intensity aerobic exercise for at least 30 minutes per week, such as swimming, skipping rope, or climbing stairs. During exercise, maintain a heart rate in the range of 220 age x 60% -70%, at which point the fat supply ratio can reach up to 85%. HIIT interval training can continuously burn fat after exercise, and a 20 minute training effect is equivalent to 40 minutes of uniform running.

3. Fiber supplementation:

Daily intake of more than 25 grams of dietary fiber, water-soluble fibers such as konjac and chia seeds can wrap around intestinal oils and excrete them from the body. The non water soluble fibers in apples and celery increase satiety and reduce fat absorption by 30%. Eating 300g of high fiber vegetables before meals can reduce the overall calorie intake by 15% -20%.

4. Control eating:

Implement a 16:8 light fasting and complete all three meals within 8 hours. Dinner should be no later than 19:00 to avoid nighttime insulin fluctuations that promote fat accumulation. Chew slowly and chew each bite more than 20 times. The brain's satiety signal takes 15-20 minutes to transmit, which can reduce overeating by 23%.

5. Ensure sleep:

Maintain 7-9 hours of deep sleep daily, and hunger hormone levels increase by 28% when sleep is insufficient. Falling asleep before 22:00 can ensure a peak in growth hormone secretion, which can promote nighttime fat breakdown. Research has confirmed that sleeping less than 6 hours for 6 consecutive days leads to a 12% increase in visceral fat.

When implementing a weight loss plan, it is important to pay attention to a gradual approach, with a weekly weight loss of no more than 1% of total body weight. Long term sedentary individuals should gradually increase their physical activity from 6000 steps per day to avoid joint injuries. During the initial stage of dietary adjustment, there may be temporary fatigue, which can be alleviated by supplementing with complex B vitamins. It is recommended to measure body fat percentage monthly, and adjust the plan to prevent muscle loss when male body fat is below 15% and female body fat is below 22%. Maintain a daily water intake of at least 2000 milliliters, as water is involved in the process of fat hydrolysis, resulting in a 40% decrease in fat loss efficiency when dehydrated.