Remember these few key words for weight loss, they will double your fat burning efficiency!

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 Where should you start with weight loss? Why is it difficult for you to successfully lose weight and keep the weight off? It could be because you are using the wrong method. Remember these key weight loss keywords, which will help you double your fat-burning efficiency!

1.Maintain fat-burning heart rate during exercise During exercise,

the body will consume more fat when the heart rate reaches 65% of the maximum heart rate, and the body will consume both fat and protein when the heart rate reaches 75% or more of the maximum heart rate. Therefore, to achieve fat loss, the exercise heart rate should be maintained between 65% and 75% of the maximum heart rate.


So, if you want to calculate a person's heart rate, you can use the following formula:

For men: Maximum heart rate = 205 - age For women: Maximum heart rate = 220 - age

For example, a 20-year-old woman has a maximum heart rate of 220 - 20 = 200. Therefore, during exercise, the heart rate should be maintained at 130-150 beats per minute, which is 65%-75% of the maximum heart rate, to achieve the best fat-burning effect.

  1. Ensure exercise frequency

Weight loss through exercise cannot be achieved with sporadic efforts or inconsistency. To ensure calorie consumption and gradually slim down, exercise should be maintained at a frequency of at least 4 times a week, each session lasting for at least 30 minutes.

  1. Reasonable calorie range

Losing weight is not about excessive dieting or starving oneself. We should control our daily calorie intake to be greater than the basal metabolic rate but less than the total metabolic rate. Generally, a calorie intake of around 1300-1600 kcal is recommended.

Regular meals should be maintained without skipping any meals. A regular diet helps with gastrointestinal health, reduces the desire to eat at other times, and allows for more efficient digestion and absorption, thus reducing the likelihood of binge eating.



4. Sufficient protein intake

During weight loss, don't just eat vegetables and avoid meat out of fear. A diverse diet is needed to balance nutritional intake and help you achieve healthy weight loss.

Meat is rich in protein, which can supplement the body with amino acids and reduce muscle loss. It is recommended to add about a fist-sized portion of high-protein foods to each meal, such as boiled chicken breast, steamed fish, eggs, and dairy products.



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