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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 32,583 times.
Bodybuilders know that weight doesn’t matter – it’s body fat percentage that matters. A fat percentage of 21-24% in women and 14-17% in men is considered balanced, although each of us has our own goals. [1] X Research Source No matter what level you are at, reducing your body fat percentage is certainly not easy. However, with a combination of diet, exercise, and fat-conscious habits, you will have the ideal body fat percentage.
Steps
Lose body fat with diet
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Eat plenty of protein and fiber. You’ve probably heard this before: to get rid of stubborn fat and start building muscle, your body needs protein. Our body can burn protein to survive, but it prefers carbohydrates and fats; So when the food source is mainly protein, the body will burn the stored carbohydrates and fats. This process and protein in the body will build and repair muscles!
- Fish and chicken are good sources of protein – in general, you should choose lean white meat. Low-fat milk is also good; Soybeans, legumes and eggs are also helpful. [2] X Source of Research The average person should get 10-25% of their calories per day from protein.
- Don’t forget fiber! Fiber digests slowly, so it keeps you full for a long time and acts like a sponge to absorb water and fat. So add legumes, whole grains, brown rice, nuts and berries to your list of nutritious foods to eat.
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Note that you still need the healthy fats. Some people assume that a high-fat or low-fat diet is, of course, a good diet. Yes, a low-fat diet is good, but it’s only right when you do it right. You need to choose healthy fats like unsaturated fats, omega-3 and omega-6.
- The fats that should be included in your diet are fatty fish such as salmon, olive oil, avocados and nuts. However, just because they’re good fats doesn’t mean you can overeat. Any food should be used in moderation.
- More information if you didn’t know: the fats we should avoid are often found in prepackaged foods, including frozen ones! Stay away from cookies, pies, chips, fast food and fried foods. The calories in these foods are not worth your intake.
- Fats that solidify at room temperature are saturated fats that you should avoid. These include butter, lard, and coconut oil.
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Plan your carbohydrate intake. This is where the problem starts to get a little tricky. There are very different opinions when it comes to carbohydrates. The Atkins Diet definitively says no to carbohydrates. Yes, it is true that you will burn fat this way, but it is completely unsustainable, and any diet that recommends cutting 60% of your body’s preferred energy supply must be considered. elaborate. Instead, you should consider a few other ideas:
- Carbohydrate cycling . The science behind this method is that you will have a few days of low-carbohydrate eating (about 1g per 0.5 kg of body weight) to put your body into a catabolic fat-burning state. After that, you will have a day of eating lots of carbohydrates to boost metabolism in the body. Without a high carbohydrate day, your metabolism starts to shut down.
- Load up on carbohydrates at the right time. You can eat complex carbohydrates (like brown rice, beans, and oats) before 6 p.m. (generally, eating late at night is not recommended). However, simple carbohydrates (fruit, sweetened yogurt, honey) should only be eaten after physical exercise. When the body is recovering from exercise, simple carbohydrates are stored as glycogen instead of fat. In addition to this, you should avoid eating simple carbohydrates.
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Consider calorie cycling. We’ve talked about carbohydrate cycling, but there’s also calorie cycling. The scientific basis here is the same: if you don’t eat enough calories, your body will mess up, start to stop working and gradually burn muscle. Therefore, when applying a low-calorie diet, you must intersperse a few days of high-calorie intake to maintain body activity and increase metabolism.
- At 1,200 calories or less, the body will usually begin to enter “survival mode.” If you are interested in calorie cycling, you must know how many calories your body needs before you start experimenting with different calorie levels. You can eat below this amount for days, but keep in mind that these days do not happen continuously. [3] X Research Sources
- To determine how many calories you should eat in a day to meet your needs and goals, consult with your doctor and dietitian.
- This method is suitable for people who have reached a steady state. If you just need to get rid of the last bit of fat, give it a try.
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Eat often. Losing body fat revolves around metabolism, especially if you only have 3-5 kg left to burn. And to maintain metabolism, you need to eat constantly. But wait! You’ve probably heard that the secret here is to eat 5-6 small meals a day. Yes, that’s close, but still not perfect. The problem is this:
- When you always eat small meals, your body will continuously produce insulin and never enter the burning phase. That’s the problem, and you’ll never feel 100% full. So instead of eating 5-6 small meals a day, you should eat 3 moderate meals and 2 snacks. The idea is the same, but this way has been adjusted to increase efficiency. [4] X Research Sources
- Have breakfast! We have to agree with each other: have to eat breakfast! This is very important. Your body needs a signal that it has to start burning calories, and breakfast is the cue.
- There is no magic food that can burn fat on its own. While a healthy diet can help you lose weight, exercise can help convert fat into muscle.
Lose body fat with exercise
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Do both cardio and weightlifting . Although cardio burns calories faster than lifting weights, if you want to burn maximum fat , you need to do both types of exercise. If you want a slimmer body, you should use lighter weights and more repetitions when working out. If you want more muscular muscle, increase the weight and repeat the movement less often. Either way is good!
- Cardio comes in many forms – swimming, boxing, running, and biking are the most popular, but don’t forget about sports like basketball, playing with kids, walking the dog, and so on. dance more! Any activity that makes your heart beat fast counts!
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Do alternating cardio activities. There are two things you need to be prepared for: steady state and boredom. Each one is scary in its own way. So what is the best way to combat these problems (if not the only way)? It’s interval training. Basically, you’ll do a variety of activities that create changes in your mind and body. That way, your brain won’t be bored thinking “Oh my god, it’s it again?!”, the muscles are also not familiar with the exercise and do not have to exercise reluctantly.
- For example, you could run on Monday, swim on Tuesday, rest on Wednesday, do the elliptical on Thursday, and ride a bike on Friday. So easy isn’t it? You can combine activities in one day as well.
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Make time to practice. This issue is even more controversial. Some people think that this time doing cardio is effective, the other time doing weightlifting is the best. Some say the best time to exercise is when you feel the best. The problem here is:
- Some people believe that doing cardio on an empty stomach in the morning is best, because our bodies have fasted all night and will immediately use the stored fat. Others oppose the idea, saying that muscle will be consumed. [5] X Research Sources After all? If you feel dizzy and nauseous while exercising, choose the second option.
- Some people think weight training should be done before cardio. Cardio activity will consume glycogen stores, so by the time you lift weights, you will not have enough energy to exercise. And when you can’t exercise, you won’t be able to build muscle. However, this is more important for bodybuilders than those who “just want to burn fat”. [5] X Research Sources
- Some people argue that cardio and weight training should be completely separate. Others say it depends on your goals (if you want to lose weight, do cardio first). Some people say that this is not important, just practise. [6] X Trusted Source Mayo Clinic Go to the source In other words, do what you think is best – each method has its advantages.
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High Intensity Interval Training (HIIT). HIIT method is very popular today. Studies have shown this method to burn more fat in less time and is very popular. It boosts your metabolism immediately and continues even after a workout – hence the concept of “afterburn”. [7] X Research Source So even if you only have 15 minutes to practice, don’t make excuses!
- There are no strict rules for the HIIT method. You just need to alternate between high intensity and low intensity. For example? You can walk for 1 minute on the treadmill, then sprint for 30 seconds. The ratio is up to you!
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Remember to rest. You may feel like a power station that has to go on forever, but your body needs rest. Especially if you do weight training every day, your muscles need time to recover. So take a day off. You don’t have to sit on the sofa all day, but let your body heal itself.
- Lifting weights should only be done continuously if you use different muscle groups (for example, one day with legs, the next day with arms and shoulders). In contrast, cardio can be (and should) be done most days of the week.
Have a healthier lifestyle
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Get enough sleep . Your body needs sleep to function properly. Studies have shown that people who sleep 7-8 hours a night burn more fat than those who don’t get enough sleep. [8] X Research Source Furthermore, people who sleep less often also have higher levels of the appetite-stimulating hormone ghrelin, which makes them feel hungrier and eat more. [9] X Research Source
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Drink lots of water . This is the easiest diet tactic. Water helps your body flush out toxins and makes you not want to overeat. Not to mention the other benefits that water brings to the skin, hair, nails and organs in the body.
- Women should drink about 3 liters of water a day, men should drink 4 liters (including the amount of water in food). [10] X Research Source
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Drink coffee before exercise. Studies have shown that caffeine stimulates the nervous system and increases epinephrine levels. This level of epinephrine is represented by a spike in adrenaline, which signals the body to begin breaking down fat tissue. These fatty acids are then released and consumed in the blood. If you want to know if it works for you, have a pre-workout cup of coffee.
- The effect of caffeine will be less when you are full, so you should only drink coffee without eating or just having a snack. Yes, it’s caffeine, not just coffee – but most other sources of caffeine are bad for you (like soda). However, a 30g bar of dark chocolate is not a terrible thing, and it has caffeine in it!
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Avoid fast weight loss diets. Anything in excess is unhealthy. Whether you’re on a juice diet, starving, or completely eliminating a food group, if it’s not sustainable, it’s not good. You may see visible results at first, but in the long run it messes with your metabolism, eventually leaving you messed up. So avoid these diets and stay healthy.
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Use a variety of methods to measure body fat. There are many ways to measure body fat percentage, and none of them are always completely accurate. You should always measure at the same time (such as every Monday morning) and under the same conditions (before breakfast or after drinking a glass of water). Try different methods for accurate results.
- Common methods include calipers, body fat scales, Bod Pods air displacement measurement, water displacement method, and DEXA scanning. Often the more expensive the methods are, the more accurate they are. If you can’t afford it, try a few different ways to get reliable results. [1] X Research Sources A few percent is also a big number!
- A personal trainer or dietitian can help you measure and calculate body fat using a scale, ruler, or caliper. Some health facilities and gyms also have more expensive test methods, such as Bod Pods, water displacement methods, and DEXA scans.
- A woman considered “fit” has a body fat percentage of 21-24%, but 31% is also acceptable. For men, a ratio of 14-17% is reasonable, and up to 25% is acceptable. Everyone must have an essential amount of fat (for men this is much lower) that you can never get rid of without harming your body. [1] X Research Resources So you need to know what’s best for you and what’s realistic!
Advice
- Establish a routine that you can uphold and love.
- Get enough sleep, but try not to lie in bed all morning. You will just feel lazy all day long!
- Sign up for a gym and hire a personal trainer. They know exactly what you should do to get to the level you want.
- Essential fat intake for men is 2-4% and women is 10-12%. [1] X Research Source
- Don’t forget that walking is also cardio – even commuting around the house doing errands.
- Drinking water can affect the results of body weight calculations.
Warning
- Avoid overtraining. Take breaks every other day and avoid skipping exercise days.
- You cannot burn fat by dieting alone. While dieting can help you lose weight, you need a consistent exercise program to convert fat into muscle.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 32,583 times.
Bodybuilders know that weight doesn’t matter – it’s body fat percentage that matters. A fat percentage of 21-24% in women and 14-17% in men is considered balanced, although each of us has our own goals. [1] X Research Source No matter what level you are at, reducing your body fat percentage is certainly not easy. However, with a combination of diet, exercise, and fat-conscious habits, you will have the ideal body fat percentage.
Thank you for reading this post How to Reduce Body Fat Percentage at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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