You want to get rid of the excess fat on your body, right?
Obesity causes lifestyle-related diseases, and you can’t wear the fashionable clothes you care about.
The standard value for obesity is “body fat percentage”.
There are quite a few people who are on a diet with the feeling of clenching their teeth to reduce their body fat percentage.
Even if you do your best to diet, many people will rebound because they haven’t made any fundamental improvements.
Here, after understanding the basic knowledge of body fat and body fat percentage, we will explain how to reduce the body fat percentage that you can feel the effect in one month.
The keys are “a diet that does not accumulate body fat” and “exercise that burns body fat”.
Build a body that does not rebound by improving your constitution based on solid scientific grounds.
Basic knowledge of body fat percentage
The image of “body fat” as an enemy of health is since lifestyle-related diseases have come to the forefront and diets have become popular.
Body fat is essentially an essential ingredient for a healthy body, but the problem is that it grows in excess.
You don’t have the right knowledge to overreact to fat intake and body fat.
Let’s start with the basic knowledge of “what is body fat?”
How fat accumulates in the body
“Body fat” is “fat in the body”.
The nutrients that humans ingest in the diet are the five major components that are indispensable for “protein,” “sugar (carbohydrate),” “lipid (fat),” “vitamin,” and “mineral,” and are called “five major nutrients.”
Usually, fat is fat as a nutrient, and what is accumulated in the body is called “body fat” to distinguish it.
Nutrient fat is decomposed into “fatty acids” and “monoglycerides” by lipase secreted by the pancreas and various digestive enzymes secreted by the small intestine, absorbed from the wall of the small intestine and sent to the liver.
The fat mixes with the bile secreted by the liver and gallbladder to form “emulsified fat,” which is sent from the lymph vessels to the adipose tissue throughout the body via veins.
Four roles of body fat
There are four main roles that body fat plays indispensable for a healthy body.
It is stored and becomes an energy source
The amount of fat stored in the body is 15 to 20 kg, and the amount of energy is said to be 140,000 to 190,000 kcal.
On the other hand, the sugar stored in the body is about 210 g and the amount of energy is about 840 kcal, and the protein is about 6 kg and the amount of energy is about 24,000 kcal.
Sugar is consumed as direct energy rather than stored, and when it is low, the liver collects fat from the adipose tissue of the whole body and uses it as energy.
A large amount of stored body fat is an efficient energy source and is said to be enough to cover 140 days’ basal metabolism.
Protein is a material for body tissues and supports life activities.
Therefore, if protein is used too much as an energy source, it may hinder life support.
Proteins stored in the body also tend to be preserved as energy in an emergency, so body fat serves as an energy source to prevent protein consumption.
Control of body temperature.
Subcutaneous fat prevents the body temperature from escaping when the outside air is cold, and prevents the temperature of the outside air from being transmitted to the body when it is hot. Maintain normal menstruation for women
Fat helps the female hormone estrogen work.
Subcutaneous fat stored first
Body fat is stored in fat cells in tissues throughout the body, such as subcutaneous, internal organs, muscles, bones, blood, and nerves.
It is preferentially stored in the subcutaneous fat of the whole body, and when it cannot be covered under the skin, it is stored in the visceral fat.
The fat that exists in the whole body becomes a component that makes up the body and becomes an energy source, and what remains is stored in fat cells such as subcutaneous fat.
When exercising, sugar with a small amount of storage cannot supply energy, and the fat stored under the skin dissolves in the blood and is carried to muscles, etc., and is used as an energy source.
Be careful of visceral fat
Fat that cannot be stored under the skin penetrates deep into the body and accumulates in the internal organs.
There are two types of obesity, subcutaneous fat-increasing type and visceral fat-increasing type. It is known that the visceral fat-increasing type has poorer metabolism of sugars and lipids and is more likely to develop lifestyle-related diseases such as hyperlipidemia. ..
Reducing visceral fat also reduces triglycerides and total cholesterol in the blood, improving metabolism of sugars and lipids.
Neutral fat and cholesterol, which are fats in the blood
Fats in the blood include “neutral fats”, “free fatty acids” and “cholesterol”.
Neutral fat in the blood is an important energy source during exercise, so it accumulates when you lack exercise.
Free fatty acids are the decomposition of triglycerides in adipocytes and released into the blood, which are also carried to muscles and become an energy source.
Cholesterol is a type of animal fat and is the main component of cell membranes throughout the body.
Cholesterol in the blood includes “LDL (bad cholesterol)” and “HDL (good cholesterol)”. When LDL increases, it causes arteriosclerosis and heart disease, and HDL brings cholesterol in the body back to the liver. It has the function of processing.
Higher HDL ratios are important for maintaining a healthy body.
Body fat percentage, which is the standard for determining obesity
Body fat percentage is the “total amount of body fat divided by body weight” and is expressed in%.
Since it is not possible to measure the weight of body fat, the “sebum thickness method” that measures the thickness by pinching the skin in several places on the body and the “body fat scale” that measures the electrical resistance value by passing a weak electric current through the body. And so on.
Body fat percentage is used as a criterion for determining obesity. Men are determined to be mildly obese at 20% or higher, moderately obese at 25% or higher, and severely obese at 30% or higher.
Women over the age of 15 are considered mildly obese in 30% or more, moderately obese in 35% or more, and obese in 40% or more.
The measurement of body fat percentage with a body fat scale varies depending on the amount of water in the body, so it is necessary to measure it at least 2 hours after eating.
Life that reduces the body fat percentage that you can feel in a month
From here, I will explain how to reduce your body fat percentage.
The points are a diet that does not accumulate too much body fat and an exercise habit that efficiently burns the accumulated body fat as an energy source.
A life that reduces body fat percentage does not mean that it is enough to practice for a month.
Continuity is important to maintain good health.
In general, among men and women, women have more body fat, and 10 to 19% for men and 20 to 29% for women are indicators of a healthy body fat percentage.
A diet that reduces body fat percentage
It’s important not to eat too much fat and sugar
Avoiding excessive intake of sugars and lipids, which are the ingredients of body fat, is the most important point of a diet that reduces body fat percentage.
The excess sugar (glucose) that is not used as energy is stored as body fat.
Protein is also a source of body fat, but it is stored in very small amounts and is an essential nutrient for building muscle and blood, so intake should not be reduced.
Eating foods rich in protein, vitamins, and minerals every day, refraining from sugars, and eating the right amount of good fats will prevent obesity.
How to eat and timing without accumulating body fat
The important thing in eating without increasing body fat is to “stop eating fast and sick, chew well and eat slowly”.
By eating slowly, sugar is absorbed even while eating, so the blood sugar level rises, the satiety center is stimulated, and overeating can be prevented.
Eating fast causes your blood sugar to spike and your insulin production to increase.
Insulin has a function of promoting fat synthesis, so it is better to make the blood sugar level rise slowly.
Also, even if you take the same amount of energy per day, if you eat once and eat in three times, body fat will not accumulate if you eat in three times.
At night, parasympathetic nerves dominate and digestive and absorptive functions increase, resulting in an increase in insulin in the blood.
If you eat with elevated insulin, sugar is efficiently stored as body fat, so eating within 2 hours before going to bed is NG.
Focusing on breakfast and lunch, and lightening dinner is the key to a diet that does not accumulate body fat.
Daily energy intake
The amount of energy intake required per day is divided into three stages according to the amount of activity such as daily life and exercise.
A person with a “high” level of physical activity is a special case such as an extremely physically demanding job or an athlete, and a person who does light exercise every day is “normal” and seems to be sitting most of the day. People fall under “low”.
- 1400-2000kcal for adult women with low activity
- 2200 kcal ± 200 kcal for adult women with more than normal activity
- 2200 kcal ± 200 kcal for adult males with low activity
- 2400-3000kcal for adult males with more than normal activity
This number is just a guide, so you need to carefully consider your body shape, obesity, and physical activity level.
In general, the intake of about 1800 kcal for obese men and about 1500 kcal for women is a guideline for reducing body fat percentage, but this should be considered in combination with moderate exercise.
Foods that reduce body fat percentage
There are three points in choosing ingredients.
- Take “dietary fiber” that suppresses the absorption of cholesterol and promotes its excretion.
- Take “vitamin B group” that promotes lipid metabolism and decomposes lipid peroxide.
- Take “DHA (docosahexaenoic acid)” which has the function of increasing HDL and reducing LDL.
The problem is that overdose of sugars and lipids stimulates the synthesis of cholesterol and triglycerides.
You should not eat too much rice, bread, noodles, etc., which are staple foods, and avoid cooking methods that use a lot of oil such as frying and fried noodles.
It is better to avoid foods with high cholesterol content, but squid and turban shells contain “taurine” and “omega-3 fatty acids” that lower blood cholesterol, so it is best to eat an appropriate amount. It works positively.
We’ve already explained the importance of getting enough protein, vitamins, and minerals, but if possible, try to get vitamins and minerals from natural ingredients rather than supplements.
This is because many vitamins and minerals work by mutual effects, not by themselves.
Exercise to reduce body fat percentage
When exercising, body fat is consumed as energy.
Body fat is rarely reduced only in specific areas, so even if you can reduce your body fat percentage, you cannot expect to reduce body fat by thinning only your abdomen or thinning your thighs.
Studies have shown that when the same whole body exercise was performed, men had a greater decrease in body fat mass and abdominal loss was more noticeable, whereas women had an even decrease in whole body fat. Let’s think that the amount of body fat decreases evenly throughout the body.
Three points to enhance the effect of exercise
In order to effectively remove body fat, there are three basic points.
- Apply a load that is slightly stronger than your current physical strength, and gradually increase the load as your muscle strength and physical strength improve. Be aware that if you suddenly apply a heavy load, there is a possibility of failure.
- If you stop exercising every day, you will return to your daily physical activity level, so you need to continue.
- It is important to exercise according to your physical strength and purpose.
It’s a little hard to reduce body fat percentage. If your goal is to reduce your body fat percentage, then “whole body exercise with almost constant intensity and continuous for a certain period of time” is more suitable than intense muscle training.