How do men reduce fat

Reducing fat is a word. The calories consumed in a day are less than the calories consumed by exercise. Reducing the intake of low-carbon water is the most important step in reducing fat. What are carbohydrates? The main food sources of carbohydrates are sugar, grains, fruits, nuts, vegetables, etc. Friends who really want to reduce fat suggest replacing the staple rice with high-quality carbohydrates such as oats bbw dildo , sweet potatoes, and potatoes. One-third to half less than your usual diet, and try to keep as little carbohydrate as possible at dinner. In terms of exercise, choose aerobic exercise such as jogging, swimming, and cycling 5 to 6 times a week. Arrange it after strength training and before getting up early, and grasp your heart rate.
With the improvement of living standards, fitness has also become a topic. Analyze specifically how men should reduce fat.
1. Ensure that you consume enough protein. During weight loss, protein intake not only enhances satiety controller vibrator , but also protects muscles. Therefore, it is particularly important to ensure that you consume enough protein. During weight loss, consume at least 1.2g protein per kilogram of weight per day. When training intensity is high, consume 1.5g protein per kilogram of weight per day. Healthy people of different weights can make their own protein recipes based on the protein content of different foods.
2. Choose natural food. What is natural food? Food that has not been deeply processed is natural food, such as fresh ingredients. During the processing of non-natural foods, in order to maintain the flavor of the food, oil, sugar or other food additives are added. These additives are very detrimental to reducing fat. If you cannot determine the calories of the food, try to choose natural food and handle it with the simplest cooking method. Keep in mind that leafy vegetables can be eaten freely without worrying about calories. However, if the recipe contains root vegetables (vegetables with high starch content such as potatoes and sweet potatoes), you must reduce the intake of other staple foods (rice, bread, etc.). In addition, if you can eat whole fruits directly, you'd better not squeeze or puree, which can destroy the antioxidants in the food. In addition, fruits should not be eaten too much, because too much fruit sugar will promote the increase of fat, so two servings of fruit a day are enough, so fruits should not replace food.
3. Make adjustments according to your actual situation. During weight loss, if your weight has not changed for 1 or 2 consecutive weeks, or the change is small, it is necessary to reflect on whether your diet conforms to common sense. Generally speaking, with reasonable diet and training, a weight loss of 1 to 2 kilograms per week is the normal range (losing weight too quickly will affect health, and losing weight too slowly is useless). In this case, many people have extreme problems such as low-fat diet, excessive carbohydrate intake, low-carbon diet, and excessive fat intake. In this case, adjust your diet to appropriately reduce the intake of certain nutrients (but not protein), and proceed gradually.
4. Exercise. High-intensity Interval Training, or HIIT for short. In terms of long-term fat loss efficiency, 10 minutes of HIIT training is more effective than running on a treadmill for an hour.