Is it difficult to reduce the body fat rate? Xiaobian has dropped from 32% to 22%, and the counterattack in life is not how much money was spent or how many weight loss products were bought, but starting from the small habits of daily life, persevering, burning calories unconsciously, and thus harvesting a good figure!
Here are 15 small habits to reduce body fat and see if you can do it?
1. An empty glass of warm water in the morning dilutes the blood, moisturizes the intestines, and helps to discharge waste. Remember not to drink stimulant drinks or ice water.
2. Eat a high-quality breakfast after waking up early, don't skip breakfast, breakfast can open the body's metabolism. Breakfast should be made in sugar-free soy milk, boiled eggs, and whole grains to ensure balanced nutrition and controllable calories. If you wake up late, you can choose to eat brunch together.
3. Cultivate 1-2 sports hobbies, such as badminton, swimming, climbing, jogging, and dancing, as long as you move, you can burn calories, and at the same time strengthen your physical fitness, so that you can have a good figure faster.
4. Take one poop a day to get rid of excess garbage in the body and avoid the repetition of waste, so that the body can operate more efficiently.
5. Adjust the order of eating, drink a glass of water or a bowl of clear soup before eating, eat low-calorie, high-fiber vegetables first, meat and eggs in the back, and eat the staple food at the end, so that you can control your calorie intake unconsciously.
6. Eat dinner, eat lightly, avoid big fish and meat, eat less staple food and eat more vegetables, and record calorie intake not more than 500 kcal.
7. Eat dinner earlier, don't eat 4 hours before bedtime, falling asleep with hunger pangs can make you burn more fat.
8. Water is the nemesis of fat, and the burning of fat requires the participation of water. Water has no calories, and drinking 2000ml of warm water every day can increase the body's metabolism level and accelerate fat decomposition.
9. Increase the intake of vegetables, the daily intake of dark green leafy vegetables is more than 500g, which can stabilize blood sugar and promote fat decomposition. However, be careful to cook the vegetables in water or low in oil and salt, otherwise the calories will rise.
10. Treat pseudo-vegetables such as lotus root, pumpkin, yam, and potatoes differently, these foods have high starch content and do not belong to vegetables, but can replace carbohydrates of staple foods.
11. Fruit meal replacement is not advisable, and the intake of high-sugar foods is also easy to convert into fat accumulation. We can choose low-sugar fruits such as apples, strawberries, grapefruits, kiwifruits, etc., and at the same time pay attention to the time, eat fruits during the day, and try not to eat them for dinner.
12. Try to drink a cup of pure black coffee (low calorie) before exercising, which can increase your heart rate, make you burn fat more efficiently during exercise, and drink a cup in the afternoon to refresh your mind and improve work efficiency.
13. Regular strength training, strength training can increase your basal metabolic value, allowing you to consume more calories than others. Novices can do push-ups, lunges, squats, and once every other day.
14. Quit afternoon tea and supper, eat three meals regularly, chew slowly for three meals, eat eight minutes full, and only eat cucumbers or boiled eggs when you are hungry at other times, and the decline in body fat rate will be very obvious!
In short, it is not very difficult to reduce body fat rate by 10%, you only need to develop these self-disciplined living habits, and you can successfully counterattack and lose weight.