How Can I Lose 10 Pounds of Fat? In fact, weight loss does not mean that weight loss is ineffective. We must adjust our mentality and scientifically distinguish the focus of weight loss. The key to losing weight is not to lose weight, but to lose fat. You can only really lose weight when your body fat percentage drops.
Our body weight includes the body’s muscle, fat, water, bones and other substances, and cannot scientifically reflect the fatness or thinness of the body. And fat is relatively large in volume and belongs to the energy storage material. Excessive fat will make you look fat.
Muscles are the energy-consuming tissues of the body. People with well-developed muscles will gain weight, but you are not fat, your body lines will look more compact and outstanding, your basal metabolic value will also increase, and your body will not easily gain weight.
Therefore, we should not be affected by weight, but we must adjust our mentality, choose the correct weight loss method and stick to it, and then we can reap the final victory.
In the process of losing weight, we need to pay attention to the body fat rate. The body fat rate of boys needs to be controlled below 20%, and the body fat rate of girls needs to be controlled below 24%. The body is the standard.
Losing weight can’t be rushed
We need to maintain enough patience and perseverance to maintain a caloric deficit in our body, and persevere in order to reap the transformation of our body.
The metabolic cycle of fat is 3-6 months. If you lose weight for too short a time, the original fat cells will still remember the original body, and the body will easily regain weight after losing weight.
Therefore, the weight loss cycle must last at least 3 months, and after successful weight loss, it will take 1-2 months to consolidate the body, so as to reduce the probability of gaining weight.
Losing weight requires action, not just talk.
Fitness exercise is the main way to increase calorie output, so it is necessary to keep exercising. We can start with low-intensity exercise and gradually improve our exercise ability, which will make it easier to persevere.
Reducing body fat rate is not a quick thing.
If you run for 1 hour a day, you can burn about 500 calories. To lose a pound of fat, you need to run for at least 15.4 hours. If you want to burn 10 pounds of fat, you need to run for at least 154 hours. , that is, you need to keep running for 5 months.
You can do this on a fat-reducing diet: During weight loss, reduce your daily caloric intake by 500 calories than usual, you can replace high-calorie foods with low-calorie foods, eat more natural, low-fat foods for three meals, and quit All kinds of snacks, fried foods, and desserts, so that you can control calorie intake unconsciously and promote the decrease of body fat rate without going hungry.
How can I lose 10 pounds of fat?
In other words, if you insist on fitness and exercise combined with diet management, it only takes two and a half months to lose 10 pounds of fat, your body will be thinner, and you will have a slender body.