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So-and-so diet, a week to reduce 15 kg, two weeks to reduce 25 kg, three weeks to reduce 40 kg… Only you can’t think of, not can’t do!
All kinds of diet methods that sound super invincible are actually [dieting], so that the energy intake is far less than the consumption. For example, if you eat three cucumbers and two eggs a day, the total amount will be about 400 thousand, while normal adults need about 2,000 kilocalories a day, so it is strange that you will not lose weight after eating for 10 days and a half months.
You will definitely lose weight in the short term, but dieting is by no means a long-term solution.
Most of the weight lost quickly in the past few days is water. Once you eat a little more, these [water fat] will come back with a brush.
Moreover, fast weight loss will seriously reduce the basal metabolic rate, because dieting will consume the body’s muscle protein. As soon as the muscle protein is reduced, you will reduce yourself to a fat-prone constitution. If you return to the same amount of food you ate before losing weight, you will become fatter and fatter, and it will become more and more difficult to lose weight.
The next time you want to lose weight on a diet… hey hey, there is no chance. Therefore, a quick loss of 10kg a week is possible in the early stage of an extreme diet, but don’t try.
How much weight is better to lose in a week?
You may say the sooner the better. Wrong!
There is a safe speed for driving, as well as weight loss. Don’t drag racing.
Generally speaking, the healthy weight loss rate is 0.5 ~ 1kg per week at most.
However, this is not absolute either. It depends on the specific situation of the individual.
The same weight is 150 kg of people, 1.5 meters tall and 1.8 meters tall, overweight degree is different. Or the initial weight is 130 kg and 310 kg of two people, weight loss speed is definitely different.
For people with the same height of 1.7 meters, although 90 kg is expected to be reduced to 85 kg and 57.5 kg to 52.5 kg, both of which are also 5 kg, the initial weight is different from the harm to the body.
On the whole, those who are overweight (not necessarily heavier) will lose weight faster, and it is recommended to lose 1% of their initial weight every week.
Is it better to reduce it to multiple?
You might say the thinner the better. Wrong again.
Reference should be made to BMI (Body Mass Index) to determine a weight loss endpoint:
Overweight or obesity, reduced to the normal range; If the weight is already within the standard, try your best to reduce body fat. If the weight is close to the standard low limit or is already too thin, then… don’t lose weight, muscle gain is the key.
BMI = weight (kg) divided by the square of height (m) in kg/m2, which is very important.
According to Chinese standards, as long as you are not a professional athlete, BMI between 18 and 24 is normal. If you exceed 24, you are overweight. The more you exceed, the fatter you are. If you are less than 18, you are too thin to affect your health.
However, it should be noted that some people have a strong body and a lot of muscles, so their weight and BMI will be relatively high. In this case, BMI cannot be used as a standard to measure their weight.
Therefore, it is most suitable for your own weight. You can use BMI 18.5 ~ 23 as the starting point, multiply it by the square of height (m) and calculate it in the opposite direction.
The lowest cannot be lower than the number obtained by 18.5 and the highest cannot be higher than the number obtained by 23.
How long does it take to lose weight? You wouldn’t say the sooner the better, would you? It is very simple, according to the first two questions, know how much weight you need to lose, divide by the rate of weight gain per week, and you can calculate the time to lose weight.
Take the above-mentioned two people who are both 1.7 meters tall for example:
Xiao Ming is 1.7 meters tall and weighs 90kg. The calculated BMI is 31.1. He is not only overweight, but also obese.
Xiao Hong is 1.7 meters tall and weighs 57.5 kilograms. The calculated BMI is 19.9. Her weight is normal and she is close to being thin.
However, they are of the same height, and the normal weight range suitable for them is 53.5 ~ 66.5 kg.
How should big fat people be reduced?
The pressure is really a bit great to reduce Xiao Ming from 90kg to 66.5 kg at one time.
In this case, it is suggested to divide the weight loss into several steps, first set a small target, and first lose 10% of the initial weight in the first stage.
Xiao Ming’s original plan was to reach a reasonable target from 90kg to 85kg (5kg is equivalent to 5% of the original weight), reduce 1kg per week and reach the target of 85kg within 5 weeks, and must use diet and exercise to achieve this target.
Key Points of Weight Loss Diet:
First of all, the amount of food should be reduced on the original basis.
Eat more vegetables, which are low in calories and high in fiber, and can increase satiety.
Reduce (or simply quit) fried food and eat less greasy food.
Eat less and eat more, don’t let yourself eat too much, but don’t starve yourself.
Don’t exterminate a certain group of foods. Cereals, vegetables, fruits, meat, milk and beans are all important.
The amount of heat consumed by exercise is related to the type and intensity of exercise.
The World Organization recommends that people aged 18-64 exercise at least 150 minutes a week (moderate intensity aerobic exercise) and strengthen muscle resistance twice a week.
If you can’t reach this amount of exercise, it doesn’t matter, even a little more than before is a good start. And there is no need to run for 30 minutes at a time. Dividing 150 minutes into 15 10 minutes has the same effect!
Although muscle exercise consumes very little calories on that day, it will help increase muscle and basal metabolic rate. So don’t ignore the importance of such exercises!
Basically, after losing weight for 5 weeks, Xiao Ming can successfully reach 85kg, which is closer to his healthy weight.
After passing the first stage, calculate whether you can lose the target weight in 3 months.
If Xiao Ming plans to reduce from 85 kg to 66.5 kg, it will take at least 18.5 weeks (nearly 5 months). It is suggested that Xiao Ming divide these 5 months into 2 or more weight loss stages, with the new stage being 3 months.
If you have achieved phased success, then make plans for the next stage. In this way, a large goal will be divided into small goals, and the success rate will be higher.
However, even if Xiao Ming hopes to maintain his current weight (e.g. 85kg) for the time being, it is not impossible. The important thing is to maintain his existing living habits and maintain his weight for at least 6 months before he can lose weight successfully.
Want to get thinner and thinner? You need …
Well, let’s talk about Xiao Hong now. Judging from BMI, her weight is just right or even a little thin. Weight is definitely not her main problem.
However, it does not rule out that some people are not high in weight, but fat is piled on the waist and belly. For example, women’s waist circumference should be greater than 80cm and men’s waist circumference should be greater than 90cm, which is still harmful to health and should also focus on reducing belly.
Many people are not high in weight, but they feel bloated because their body fat rate is relatively high. If you have time to go to the vegetable market to observe meat, a kilo of fat is much higher than a kilo of lean meat. The same is true in people’s bodies.
At this time, we will suggest: change our living habits and focus on body shaping instead of weight loss.
If you want to get fit, your eating habits are the key, but you must also match it with exercise. The number of exercises per week is still based on the World Health Organization’s recommendation, with 150 minutes of aerobic exercise plus 2 muscle group exercises per week.
Even if the weight does not change much or even increases, it can effectively reduce the fat rate, increase muscle, tighten the body, reduce the circumference and have beautiful lines!
Why is it that when you start exercising, you are getting heavier?
At the beginning of exercise or increase the amount of exercise, the body will more or less not adapt and start the self-repair function.
During the repair, there will be some liquid accumulation in the body, so I will gain 5% of my weight.
Of course, this does not rule out that some people can eat more because they feel exercised, and then gain weight due to excessive calorie intake.
How to lose weight when encountering [wall-hitting period]?
A few months ago, I was very happy to lose weight all the time, but suddenly, weighing scale did not move at a certain number.
No matter who it is, it is possible to encounter the period of losing weight and hitting the wall (also called plateau period), but the time is different.
Simply put, when we start to make changes, such as adding 20 minutes of running twice a week, it is a big energy expenditure for the body, so we will lose weight. However, the body gradually gets used to it, and as we lose weight, the minimum energy consumption of the body also decreases.
At this time, we have to review our weight loss plan again. Have we reached a satisfactory weight? Do you need to increase the amount of exercise? Do you need to reduce calorie intake?
However, in any case, the period of hitting the wall is by no means the reason why you give up your healthy living habits.
Last but not least, whether you are losing weight or getting fit, remember that what needs to be changed most is your lifestyle, not just the number on the scale. If you eat healthier, eat more properly, exercise daily, and don’t be discouraged before your weight reaches your goal.
Persistence is strength!