02/02/2021
【 7 Ways to Burn Fat 】
Most people are concerned about the state of fat burning during weight loss. The following 7 best methods can help you burn fat quickly.
1⃣ Intermittent Fasting
Any weight-loss method requires perseverance to see results. 20/4 fasting, 16/8 fasting, and 5:2 light fasting are the most common intermittent fasting. You can find suitable fasting for yourself according to your daily lifestyle.
2⃣ Reduce Refined Carbohydrates
Refined carbohydrates are low in fiber and nutrients. It is easy to increase hunger and cause the blood sugar to increase then increase the body fat. The most common refined carbohydrates are rice, pasta, pastries, bread, and so on. It is recommended to avoid refined carbohydrates food during the weight loss program. Reducing starch is the key to fat burning.
3⃣ Supplement Dietary Fiber
Increasing high-fiber food intake can help gastrointestinal peristalsis and avoid fat accumulation. Common dietary fibers are fruits, vegetables, legumes.
4⃣ Having Good Oil
When the human body takes in healthy oils, it actually helps increase satiety. Common good oils are olive, coconut, avocado, and nuts oil.
5⃣ Strength Training
Strength training has many health benefits, especially doing muscle training first and then aerobic exercise is better for burning fat! Common strength training includes fitness, weightlifting, sit-ups, push-ups, and squats.
6⃣ Increase Aerobic Exercise
Doing 150-300 minutes of moderate to vigorous-intensity exercise every week, or about 20-40 minutes of aerobic exercise every day. This can help to improve metabolism and reduce fat accumulation.
7⃣ Good Sleeping Quality
Adequate sleep is associated with lower appetite and hunger and reduces the risk of weight gain. At least seven hours of sleep can promote fat burning. Minimize the use of electronic devices before going to bed, it can help to maintain a healthy sleep cycle.
There are many ways to lose fat but not all can be done. It is recommended that you gradually adjust to a sustainable way according to your own lifestyle and habits to achieve the ideal weight loss goal. When you doing a weight loss program, you can use our Breath Ketone Detector to understand the fat-burning state in a short time and then adjust your weight loss plan.
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【 帮助脂肪燃烧的 7 种方法 】
很多人在执行瘦身减重时，最关心的是脂肪燃烧的状态，以下 7 种最佳方法可以帮助你快速燃烧脂肪并促进减肥效果。
1⃣ 间歇性断食法
任何的减重方式都需要持之以恒才会看到效果。间歇性断食常见的有：「 20/4 断食」「 16/8 断食」和「 5：2 轻断食法」，你可以依照你的日常生活方式找到适合你的断食方法持续进行。
2⃣ 减少精致碳水化合物
精制碳水化合物的纤维和营养成分较低，容易增加饥饿感，并导致血糖上升，进而增加腹部脂肪。常见的精致碳水化合物有：白饭、面食、糕点、面包等。建议减重期间一定要忌口，减少淀粉是让脂肪燃烧的关键。
3⃣ 补充膳食纤维
增加高纤维食物的摄入量可以帮助肠胃蠕动，避免脂肪囤积。常见的膳食纤维有：水果，蔬菜，豆类。
4⃣ 吃好油
当人体摄入健康油脂，反而有助于增加饱足感。常见的好油：橄榄油、椰子油、酪梨、坚果。
5⃣ 肌力训练
肌力训练具有多种健康益处，尤其是先做肌力训练再做有氧运动对于燃脂效果更好！常见的肌力训练有：健身器材、举重、仰卧起坐、伏地起身、深蹲。
6⃣ 增加有氧运动
每周进行 150-300 分钟的中度到剧烈运动，或每天大约 20-40 分钟的有氧运动，有助于提高代谢及减少脂肪囤积。
7⃣ 良好的睡眠品质
足够的睡眠与降低食欲和饥饿感有关，而降低体重增加的风险。每晚睡至少七个小时可帮助促进脂肪燃烧。在睡觉前尽量减少使用电子设备，以帮助维持健康的睡眠周期。
减脂的方式有很多种，不一定每一种都做的到，建议依照自己的生活和饮食习惯及喜好，渐进式的调整至可以持续下去的方式，才能达到理想的减重目标。减重时搭配酮气气酮机，能够短时间了解身体燃脂状态，进而用较短的时间来调整自己的减重方案。
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