To lose 1 kg of fat, the body needs to burn about 7,700 calories. Most health recommendations recommend dieting and regular exercise at the same time. Combining these two will help reduce the body fat percentage quickly, according to the health website Verywellfit (USA).
To quickly reduce body fat percentage, it is necessary to combine both diet and exercise.
One of the most important things to do in your diet is to avoid foods high in sugar, white flour, and unhealthy fats. Replace these foods with fruits, whole grains, vegetables, and protein-rich meats.
Although fat loss requires avoiding fat, but it is harmful fat, such as animal fat or fried foods, we still need to eat foods containing beneficial fats such as avocado, nuts or fatty fish such as salmon, tuna, mackerel...
Following a healthy diet and calorie deficit will help reduce body fat effectively. However, to speed up the process, it is best to combine it with regular exercise.
Jogging is especially effective in reducing fat quickly thanks to its ability to burn calories extremely effectively.
Some forms of exercise are particularly good for fat loss. The first form of exercise that should be mentioned for this purpose is cardio. Common cardio exercises include jogging, walking, brisk walking, cycling, swimming, and dancing. Jogging is particularly effective at reducing fat quickly thanks to its ability to burn calories extremely effectively.
However, people should also note that a calorie deficit diet combined with cardio, although it reduces fat quickly, can cause muscle loss, or a decrease in muscle mass. To prevent this effect, practitioners need to combine it with strength exercises such as weight lifting.
Lifting weights not only helps maintain but also stimulates the muscles to grow larger. Each type of exercise such as chest lifts, squats, pull-ups will affect different muscle groups. Each muscle group should be lifted at least 2 times/week.
Once the body fat percentage has been reduced to the desired level, experts recommend that practitioners continue to maintain their eating and exercise habits. Thanks to that, the weight will not increase again and health will always be maintained in the best state, according to Verywellfit.
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