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Normally, there will be a slight difference between men and women when measuring body fat. However, when higher than 35%, both subjects are at risk of obesity and a number of other dangerous diseases. So how to lose fat effectively and how fast is safe?
1. Guide to measuring excess fat
There are many methods for you to choose from to measure body fat, but the most popular and widely known is the skin fold test. This method is based on the assumption that 50% of the fat in the body occurs just under the skin.
Fat clamp can be used for abdomen, thighs and biceps. This is considered the place with the highest risk of fat accumulation in the body. Based on the results of the fat measurement, there will be detailed overall results as well as an assessment of the body's balance. If you want the most accurate results, consult a sports teacher or doctor as they are experienced in measuring body fat.
Subcutaneous fat clamping is the most basic and the least expensive of all. Modern medicine has invented many machines that also have the function of measuring fat to calculate the percentage of body fat. The main disadvantage is that the implementation cost is quite high, so it is often not chosen.
2. Safe method of fat loss for your body
Losing fat is a way to affect the body's indicators. Another problem is that the safe rate of fat loss is often accidentally forgotten because the need to reduce body fat is the goal that each person is aiming for. Quick methods for effective results are easy to choose, but this is not necessarily the best and safest way for the body.
Normally, you should only lose 0.5 to 1 kg per week. According to experts, weight does not completely measure body fat, so you cannot focus too much on weight loss when you want to lose body fat. Moreover, whether you lose weight or lose fat, the change will not only be in a few weeks but be noticeable. The time you need can be up to several months and the change is always very little, even the fat loss but the weight stays the same.
Even the methods of slimming require a long time and perseverance. However, when successful you will find it is not difficult. In addition to removing accumulated fat blocks, losing fat also prevents the risk of diabetes, heart disease, blood pressure .....
Having a balanced body index, repelling disease is the value that You get it, it's worth the effort, and it's not as dangerous as the advertised methods are quick.
3. How to reduce body fat
To increase the effectiveness of reducing body fat, you need to choose exercises that do not affect health, and at the same time help improve resistance. Besides, you need to build a healthy diet that ensures the nutritional groups and balances them according to your needs. Weight loss will be mainly due to the difference in calories coming and going, so a specific plan will bring high efficiency but still ensure that it does not affect the inherent resistance of the body.
Calories are always used whether you are sleeping or resting. However, the more active you are, the faster the fuel will burn and help accelerate the rate of body fat loss. When you exercise regularly, the body will limit the accumulation of excess fat, lowering the percentage of fat to an acceptable level.
With a healthy diet, you will be able to reduce 500 calories a day so that after a week of doing your weight loss 0.5 kg. Fat in the body will be burned for energy instead of thinking how to get rid of them.
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4. Evaluate the progress of fat loss based on measurements
The appropriate time to evaluate the results of body fat loss was selected as 2 months. However, this depends on the slimming method you are choosing, there will be slight variations. Weight for example you can check every day. But you should have your body weight measured every 2 weeks to make it easier to gauge fat loss progress.
Another way to gauge your progress is to apply fat measurements. The cloth tape measure is an item that needs to be added because it is compact and convenient for you when you need it. Measurements of thighs, waist... will be the basis for evaluating the results of the fat loss process.
Although you use one of the 2 methods of battle, it is not possible to know the exact amount of body fat lost. But you will feel the amount of body fat is decreasing and the fat percentage tends to be balanced. We cannot measure fat as accurately as machines or experts do. We just need to care that what we've done has worked and that it's always safe.
5. Some opinions from experts
On average, each month you can set a goal to lose 1 to 3% of your body fat. This is a common number, but it will still vary by subject and by different methods of fat loss. Another major problem is that you can lose 25% of your weight as muscle instead of fat when you lose weight. Therefore, slow weight loss is the best way to reduce excess body fat.
You can apply endurance exercises to help keep muscles during weight loss. At the same time, you should combine fat measurement with a method that is suitable for you to assess the stage of fat loss.
Losing body fat is a long process that takes time to achieve. Therefore, do not expect fast fat loss methods to avoid causing dangers to the body.
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Reference source: medicinenet.com, livestrong.com
