3 things to lose 5% of your body fat in 2 months

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 Before you lose weight, know this: Losing weight is not about losing weight, it's about losing fat.

Fat content is what determines whether a person is fat or thin. Men with a body fat rate of more than 20% and women with a body fat rate of 24% are obese. When a person's body fat percentage drops by 5 percent, you lose a noticeable amount of weight.


So how to lose 5% of your body fat in 2 months, just do these 3 things!

First, replace high-calorie foods with low-calorie ones

Only by scientifically reducing our calorie intake can we create a heat gap in our body and promote a decrease in body fat percentage. However, excessive dieting method is not desirable, because calorie intake is too low, you will appear strong hunger, induce overeating problems, but also harm gastrointestinal health.

In this process, muscle will also be lost, the basic metabolic value will drop slowly, easy fat physique will patronize you. In order to lose weight healthily, we need to control our calorie intake properly, and don't consume less than our basal metabolism each day.


Replace high-calorie foods with low-calorie ones and diversify your diet so that you can suppress hunger and replenish your body's nutritional needs to keep your metabolism moving.

Many foods are not high in calories on their own, but when cooked wrong, they can skyrocket. Accordingly, three meals should choose the cooking way of low oil salt, avoid all sorts of fried spicy practice, ability controls the quantity of heat of food. In addition, we should stay away from all kinds of overly processed snacks and milk tea, so as to gradually lose weight.


Number two, when you're doing fitness training, combine cardio with strength training

Fitness exercise can improve the body's metabolism and promote the decline of body fat rate. However, a long time of aerobic exercise will also lose part of the muscle, the basic metabolic value of the body will decline after losing weight, and the figure is easy to rebound after stopping exercise.

Therefore, people need to lose weight to join strength training to prevent muscle loss, every time we can arrange first 30 minutes of strength training, from the squat, elevated, rowing, hard to pull, bench press, pull-ups, composite action started from the beginning of the low weight or weight training, as the muscle strength of ascension, to enhance the level of load, so that we can further strengthen the body in shape.


After the strength training, we schedule half an hour of aerobic exercise, such as jogging, cycling, jumping jacks, leg lifts, ball games, swimming and so on.

Keep your cardio routine simple, or your body will get used to the exercise pattern and your calorie expenditure will decrease. Therefore, it is important to vary your exercise routine every once in a while to avoid falling into your comfort zone and keep your body burning fat.


Third, don't stay up late and get enough sleep

This is something many people can't do, but when you sleep through the night, not getting enough sleep disrupts hormones, causing cortisol levels to rise and fat to build up more easily.

Lack of sleep time, stay up late overwork will lead to aging of the body function, the level of body operation decreased, caloric consumption value will be reduced, easy to fat physique will patronize you.

It's important to get 8 hours of sleep a day on a regular basis to improve the quality of sleep and give your body enough time to repair itself in order to resist the effects of aging and increase your fat-burning efficiency.

10 MIN ABS + FAT BURN - Floor Edition / burn fat to see the abs you train


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BEST WAY TO LOSE STUBBORN FAT | Science explained, slow metabolism, best diet and exercise, cardio

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