What is the best way to lose fat?

Although the thick fat in the body can protect against the cold in winter, and it is not easy to be noticed by others when you wear more clothes, but in the summer, you will sweat profusely when you exercise, and wearing thinner clothes will show the fat to the fullest. Of course, liposuction is a way to lose weight without exercise, but the cost is not low, and it is not suitable for most people. Only exercise is the healthiest way. Then, let me help you find some methods.

What are some easy ways to cut calories? Reduce excess dietary fat -- that means no butter, cooking oil, salad dressings (low-fat or fat-free dressings are OK); remove the skin from chicken; eliminate whole-fat dairy products; and trim the fat from lean red meats, for example, choosing only lean cuts of steak like sirloin. Aim to include healthy fats in your diet, like salmon, mixed nuts, peanut butter, and avocados.

Reduce Carbohydrates

While calorie control is a necessity, hormone control is equally important. In addition to calories, hormones also play a role in fat burning. By suppressing the fat-storing hormones, you can expect to lose a significant amount of body fat. The best way to control these hormones is to monitor carbohydrate intake at all times, because carbohydrates stimulate the production of insulin, which has the function of restricting fat breakdown and accelerating fat storage. By reducing carbohydrate intake, insulin levels will be relatively low, which will ultimately lead to fat loss.

Of course, not all carbohydrates are created equal. In short, fast-digesting carbohydrates will cause a larger insulin spike and ultimately lead to more fat gain. These carbohydrates include white bread, most cold-season cereals, sweets of any kind, rice cakes, rice, and potatoes. Conversely, slow-digesting carbohydrates (found in whole-wheat bread, oatmeal, sweet potatoes, and beans) don't cause as much of an insulin surge, so these foods should be the majority of your carbohydrate consumption.

How to do it: The usual approach is to cut your carbohydrate intake in half. If you used to have a large bagel for breakfast, eat half now and the other half the next day, or keep it simple and have a small bagel. If you normally eat two bowls of pasta for dinner, now only have one. Soon, you will see the effects of controlling your insulin.

For carbohydrate choices, the aforementioned bagels should be 100 percent whole wheat, not refined white flour. In fact, choose whole-grain foods instead of refined foods at all meals of the day, the only exception being a post-training meal. At this time, quickly digested carbohydrates should dominate, so as to promote the growth of insulin and replenish muscle glycogen stores (see Rule 8). Every day, for every 0.45 kg of body weight, you should consume less than 2 grams of carbohydrates.

Targetedness means using different exercise methods according to the fat content in different parts of the body to achieve "the right medicine for the right disease".

Training method: Combination of aerobic and anaerobic training. Aerobic training can release fatty acids in adipose tissue to provide energy, and at the same time can create a negative balance of body heat, thereby promoting the consumption of body fat. It is one of the best ways to lose fat. Aerobic training alone can achieve the goal of reducing fat, but it will not make your body shape beautiful. Anaerobic training is a double-edged sword, which can reduce excess subcutaneous fat and increase muscle to beautify the body. If you want to lose belly fat, you need to do both comprehensive and targeted exercise.

Having a healthy and slim body is the desperate pursuit of every beauty-loving woman. In fact, as long as you always maintain an optimistic and positive attitude and take some time every day to exercise, such as skipping rope and playing badminton, it is simple and convenient and can help you lose weight. At the same time, you should develop good living and hygiene habits, arrange your diet reasonably, drink plenty of water, and promote digestion.