** has always been a hot topic of concern, but many people tend to focus only on weight loss and ignore the importance of fat loss. In fact, the key is fat loss, not weight loss.
There is an essential difference between fat loss and weight loss. Excess fat is the key to obesity, the volume of fat is relatively large, excess fat will make you look fat, and it will also increase the body's oxygen consumption, and at the same time induce health diseases.
Whereas, weight loss mainly refers to the reduction of body weight components such as water, muscle, and fat. Fat loss refers to reducing the amount of body fat, which is the real goal. In the process, only through fat loss can we really achieve the effect of reducing weight and shaping the body.
In order to achieve the goal of fat loss, we need to take a scientific approach. Keep these few tips in mind to keep you from losing fat without losing muscle:
First and foremost, controlling your diet is key. During this period, we should avoid excessive dieting, daily caloric intake should be greater than the basal metabolic value, and supplement high-quality protein, so as to reduce muscle loss.
In order to lose more fatWe must learn to eat three meals regularly, try to avoid high-calorie, high-fat, high-sugar foods, eat three light meals, stay away from takeout, maintain a combination of three points of meat and seven points of vegetables, and eat eight points full, which can effectively reduce calorie intake.
Second, proper exercise is also essential。When exercising, it is recommended to combine strength training with aerobic exercise, which can not only prevent muscle loss, but also effectively burn fat.
Aerobic exercise can choose running, swimming, skipping rope, etc. can speed up metabolism and promote fat burning, and strength training can choose squats, push-ups, bench presses, rowing and other actions to gradually increase the weight level, help you increase your basal metabolic rate, and further accelerate fat consumption.
Third, good lifestyle Xi is also an important factor in fat loss。Adequate sleep can reduce stress and anxiety and benefit the body's metabolism. A regular diet and proper water intake can ensure the body's normal metabolism and nutrient needs, and avoid fat accumulation caused by hunger or overeating.
In short, the key is fat loss, not weight loss. Only by reducing the amount of body fat and increasing the amount of muscle through scientific methods can the real fat burning and shaping effect be achieved.