The fastest way to remove grease

The rapid elimination of excess oil from the body can be achieved by adjusting dietary structure, increasing aerobic exercise, supplementing dietary fiber, controlling refined sugar intake, and using auxiliary products reasonably.

1. Adjust diet:

Reduce intake of animal fat and fried foods, and choose healthy sources of fat such as olive oil and avocados. The daily amount of cooking oil should be controlled at 25-30 grams, and low-temperature cooking methods such as steaming and stewing should be prioritized. Increasing the intake of deep-sea fish, which are rich in omega-3 fatty acids, can promote lipid metabolism. For breakfast, chia seeds can be soaked in water, and their water-soluble fibers can wrap around intestinal oils for excretion.

2. Aerobic exercise:

Engage in moderate to high-intensity aerobic exercise for at least 40 minutes five times a week, such as jogging, swimming, skipping rope, etc. During exercise, the heart rate is maintained within the range of 60% -70% of the maximum heart rate, at which point the proportion of fat energy supply is highest. HIIT interval training can produce sustained fat burning effects after exercise, and it is recommended to train 2-3 times a week for 20 minutes. Moderate supplementation of L-carnitine before and after exercise can promote fatty acid transport.

3. Dietary fiber:

Take more than 30g of dietary fiber every day. Soluble fibers such as konjac flour and carambola seed shell can form gel to absorb oil. Each meal is accompanied by 200 grams of green leafy vegetables, of which fiber can block some fat absorption. The pectin contained in fruits with skin such as apples and pears can combine with bile acids to promote cholesterol excretion. Drinking 300ml of inulin infused water before dinner can increase the number of gut microbiota.

4. Sugar control strategy:

Refined sugar stimulates a large amount of insulin secretion and promotes fat synthesis. Give up sugary drinks and replace them with natural sugar substitutes such as Arhat fructose. Choose low GI ingredients such as brown rice and oats as staple foods to avoid drastic fluctuations in blood sugar levels. If there is hunger between meals, consume 10 grams of original nuts to supplement healthy fat. Do not consume any carbohydrates after 8 pm at night.

5. Auxiliary products:

The EGCG component in green tea extract can inhibit the activity of fat synthase. Taking white kidney bean extract before meals can block starch breakdown. The hydroxycitric acid in Tenghuang fruit can reduce fat accumulation. The use of these products should be accompanied by diet and exercise, and long-term dependence is not recommended. Patients with chronic diseases should consult a physician before use. Establishing regular sleep habits can help maintain normal secretion of leptin levels and avoid metabolic disorders caused by staying up late. Drinking over 2000 milliliters of water daily can accelerate the breakdown of triglycerides, and lemon or cucumber slices can be added to the water to enhance its flavor. For people who sit for a long time, it is recommended to get up and move for 3 minutes every hour. Simple wall squats or heel exercises can activate lower limb muscle groups. It is recommended to control the weight loss rate at 0.5-1 kg per week, as losing weight too quickly may lead to a decrease in basal metabolic rate. Regular body composition testing and monitoring changes in visceral fat area are more meaningful than simply weighing oneself.