Lose weight, increase fat percentage

People who want to lose weight or are in the process of losing weight will pay special attention to their weight and body fat percentage. If they do not use reasonable and correct methods, it is likely that some serious abnormal conditions will occur, such as a decrease in body fat percentage but an increase in weight, or a decrease in body fat but the weight remains unchanged. These are all due to the lack of balanced exercise. This article analyzes the reasons by taking weight loss but increased fat percentage as an example. If you don’t understand, you can take a look.

1. Too much aerobic exercise, too little muscle growth

During the weight loss process, if your weight is too high, the general response is to do aerobic exercises such as running, brisk walking, and skipping rope. This type of exercise can help you lose weight quickly because it burns fat. However, if you burn too much fat, you will consume muscle. Although the weight has decreased, the muscles have also been consumed, and the fat ratio in the whole body has increased.

What needs to be improved?

Increase muscle training and reduce aerobic training. Just increase/decrease, not just do the same.

In the early stages of muscle-building training, you can do bodyweight training. Once you are familiar with it, you can add weight training for greater effectiveness.

Whether men or women, they generally need to train their abdominal muscles, back, shoulders, hips, and legs.

Muscle-building training requires accurate movements and coordinated breathing, so if you don’t have any basic skills, it is recommended that you hire a coach.

In some fitness apps, there are also fitness methods for abdominal muscles, buttocks, legs, etc., which are also good. You can find a few to download and find a training method that suits you. For example, Keep, Mint Fitness, Xiaomi Sports, etc.

2. Insufficient energy intake

During the process of losing weight, people’s common reaction is to eat as little as possible, and they would rather skip dinner and starve. The body is very smart. If the energy intake is insufficient, it will think it is facing a famine and will desperately store energy. Although it eats less, it still stores a lot.

During the process of losing weight and gaining muscle, you can adopt the three main meals + two snacks model.

The three main meals are breakfast, lunch and dinner, mainly low-calorie food + light preparation

Two snacks are fruit at 10-11 am and nuts at 3-4 pm

For low-calorie foods, please refer to the following

Staple foods: whole-grain rice, whole-grain steamed buns, whole-wheat bread, oatmeal, fresh corn, sweet potatoes, etc.

Protein: shrimp, skinless fish, skinless chicken, chicken breast, beef shank, tofu, etc.

Vegetables are not potatoes, dark green vegetables can be eaten more

Fruits: apples, strawberries, dragon fruit, grapefruit, etc.

Fats: walnuts, almonds, cashews, pumpkin seeds, olive oil, etc.

When it comes to weight loss and body shaping, each stage has its own approach. If you know it and do it, you win.