For people who are trying to lose weight, they should pay attention to their body fat percentage. The standard body fat percentage for males is 15%-20%, and for females, it is 20%-24%. If it exceeds this range, it means you need to lose weight.
To effectively reduce body fat percentage, we need to master scientific methods, avoid misconceptions, and help you slim down efficiently. Here are six carefully selected efficient methods to make your weight loss journey smoother and faster.
1. Reduce caloric intake to about 70% of your usual intake. If your daily calorie intake is 2000 calories, during the weight loss period, aim for around 1400-1500 calories.
Avoid excessive dieting during weight loss as eating too little can put the body into starvation mode, leading to an easy tendency to gain weight. Learn to eat healthily, stay away from junk food to naturally reduce calorie intake.
Avoid high sugar and high-fat foods, opt for natural and healthy ingredients, focus on lightly processed foods to effectively control calorie intake.
Maintain regular eating patterns, have a diversified diet, with vegetables contributing to over half of each meal, with a portion size of a clenched fist for staples. Emphasize whole grains to provide essential nutrients for efficient body function and healthy weight loss.
2. Incorporate high-protein foods. During weight loss, including protein can help prevent muscle loss as the body takes longer to break down protein-rich foods, leading to increased satiety.
Include a palm-sized portion of high-protein foods at every meal, such as fish, shrimp, eggs, dairy products, chicken breast, lean meat, using low-oil and low-salt cooking methods to retain nutrition and control calorie levels.
3. Adjust meal sequence. Drink a large glass of water before meals to hydrate the body, reduce hunger, control food intake. Start with high-fiber vegetables before consuming staples to regulate blood sugar levels.
Eat slowly and chew thoroughly to prevent overeating, stop when 80% full to manage stomach capacity for quicker weight loss.
4. Maintain aerobic exercise frequency. Avoid prolonged sitting and aim to be more active, whether through jogging, swimming, or cycling. By engaging in aerobic exercise 3-5 times a week for 30-60 minutes, you can effectively accelerate fat burning and lower body fat percentage.
5. Regularly engage in strength training. Give importance to strength training during weight loss, incorporating exercises such as push-ups, bodyweight exercises, pull-ups, bench presses, lunges, squats to increase muscle mass.
Training every other day can enhance basal metabolic rate, allowing you to burn more fat even during rest, resulting in a firmer body shape post-weight loss.
6. Replace all beverages with warm water. Say no to all beverages, especially high-sugar content ones like bubble tea, processed fruit juice, which are unhealthy drinks leading to fat accumulation.
Water, being calorie-free, can boost metabolism when consumed at 2L daily, reduce hunger, promote fat breakdown, allowing you to lose weight faster than others. So, have you met your daily water intake requirement?
