Being obese should be a very painful thing for many women, and when they see that they are fat, they dare not eat more food. Obesity not only makes people look ugly in clothing, but also tends to reduce the body's resistance and make it easy to get sick.
Nowadays, people, both men and women, actually pay more attention to health preservation, so they are more attentive to body management. In fact, if a man's body fat percentage exceeds 20%, he can be considered obese. And if a girl's body fat rate exceeds 25%, it also means that the body is out of shape and fat. Therefore, if you want to lose weight successfully, you must find a way to reduce your body fat percentage, how to do it?
It is recommended that you improve your metabolism from your daily eating habits, so as to reduce your body fat percentage and achieve the effect of weight loss, but it is important to insist.
First: Eat fewer bites of rice in three meals a day
Rice is a popular staple food, but it is relatively high in carbohydrates, and if you eat too much rice at each meal, it is easy to raise your blood sugar and cause obesity. However, the lack of carbohydrates in the body is also not good for the body, and it is easy to have low blood sugar, which leads to a decrease in metabolism and is easy to gain weight.
In other words, our body needs carbohydrates, but it must be consumed reasonably, so rice is not not not eaten, but eaten in small amounts, and it is recommended that you can eat a few more bites of high-fiber oats instead.
The nutritional value of oats is relatively high, it contains a lot of dietary fiber, which can enhance satiety, provide energy to the body, and have more energy, and oats have low sugar content, which is suitable for people who want to control their weight and use them as a staple food.
Second: Supplement high-quality protein in moderation
Protein is a macromolecular food, if you want to lose fat, you can't ignore the supplement of high-quality protein in your diet, because protein is not easy to digest, and an appropriate amount of protein supplementation can promote muscle synthesis and help the body metabolize.
According to relevant studies, if you eat high-quality protein food in the morning, you are not prone to hunger, and you can also reduce the amount of food you eat at lunch. It is recommended that you choose low-fat high-quality protein, such as beef, fish, chicken breast, chicken thigh, shrimp, etc., which not only satisfies your desire to eat meat, but also avoids fat accumulation and helps you lose weight.
Third: Increase your intake of high-fiber vegetables
High-fiber foods are not easily consumed by the body, and vegetables contain a lot of water, which can fill the stomach and intestines, prolong digestion time and improve satiety.
Moreover, most vegetables are very low in calories, so you can choose tomatoes, cabbage, cucumbers, broccoli, onions, kale and other foods in three meals a day. Everyone eats about 60% of the total amount of vegetables at each meal, and they should eat vegetables first and then eat staple foods when eating.
Fourth: Cooking methods are mostly steamed and boiled
If you want to reduce your body fat percentage and reduce your weight, you can adjust your cooking method, and use more steaming and boiling to avoid consuming too much fat and causing a spike in calories.
I believe we all know that the same ingredients, using different cooking methods, the calories are different. For example, 100 grams of french fries have four times more calories than 100 grams of boiled potatoes.
Fifth: Don't drink sugary drinks and drink plenty of water
If you drink too many high-sugar drinks, it is easy to cause blood sugar to rise, which is also a major cause of obesity and fat accumulation. Therefore, do not drink drinks with high sugar content every day, but drink plenty of warm water.
Water is the source of life of the human body, our body cannot lack water, the body's digestive system and endocrine need to have sufficient water, and the body's metabolism needs water to promote. Therefore, if you want to reduce your body fat percentage, drinking more warm water is very helpful.
Note: The picture comes from the Internet