How many pounds do you lose in a month to lose weight? Too fast or too slow is not good, say more than tears

Losing weight, as long as the number on the scale becomes smaller, does it mean success? Obviously not. Everyone has different requirements for themselves, because everyone's definition of fat and thin is different. Now many girls who seem to be very thin are still clamoring for weight loss all day long. On the contrary, some middle-aged uncles with obvious "beer belly" still refuse to take a few more steps. In summer, they drink more and more beer...

However, for some people who lose weight, it is true that they can successfully lose their ideal weight, but it is not a success here, it is just a staged victory. Because I finally lost the fat, I will start to fight against the "rebound". Once the fight fails, it is very likely that I will return to the pre-liberation overnight. After gaining weight, it is not as easy to lose weight as before.

Why bounce back?

Let’s talk about the conclusion first: The rebound occurs because of losing weight too fast. Even if you have never lost weight, I believe you must have read similar titles or content: so-and-so weight loss method, lose 15 pounds in a week, lose 25 pounds in two weeks, lose 40 pounds in three weeks... What else is there to lose in 13 days? 20 pounds, in a word, only you can't think of it, but you can't do it.

It has to be said that these fast weight loss methods look quite tempting, and are like a lifesaver for people who are obsessed with losing weight. However, their essence is still dieting, which means that the daily energy intake is far less than the energy expenditure. For example, if you eat three cucumbers and two eggs every day, you will take in a total of about 400 kcal of energy. Even if you don’t exercise, a normal adult needs 2,000 kcal of energy every day, so you can eat for ten and a half days. Months, of course, the weight will rub off.

At the same time, your basal metabolic rate will also go down. You may have long forgotten that the key to losing weight is to lose fat, not just weight, but in most people's minds, weight and fat have been equated by default. Our body weight is not only composed of fat, but also 70% of water and muscle, and all the ways to lose weight quickly are actually just losing a little fat and a lot of water, as well as the precious in your body. Muscles and valuable organs are made up of substances.

The loss of these substances, especially the loss of muscle, often means a decline in basal metabolism, which is equivalent to reducing yourself to a "fat physique". To give another example, it turned out that you might need to eat 2000 kcal to meet the energy consumption for a day. Now that your metabolism is low, eating 1500 kcal is enough, but you don’t know that once you stop losing weight, you will return to the original 2000 kcal. A diet that means excess energy intake, although it is true that there is no overeating, but eating an extra 500 kcal for no reason, how can you not gain weight?

How many pounds do you lose in a month to lose weight?

For quick weight loss like losing 5-10 pounds a week, the first thing you lose is the water in your body. Once you eat a little more, these "water fat" will come back. The appropriate weight loss rate is preferably 1-2 pounds per week, which is 4-8 pounds in a month, not 1 kilogram per day! However, this is not absolute and depends on individual circumstances. For example, for a person who weighs 200 pounds, losing 2 pounds a week is considered a success. Anything more is too fast. Generally speaking, the weight loss per week is best controlled at about 1% of the body weight. Slower, because as the weight decreases, the basal metabolic rate will decrease, and the rate of meat loss will be slower than the initial state.

Many people become impatient once they decide to lose weight, get frustrated at the thought that it will take a few months to see a significant change in their weight, and start a strict diet, go hungry, become weak and even irritable, and hope to give all their love away at once. It is recommended that friends who have these tendencies write the word rebound in a place where they can often see it, and remind themselves to slow down a little bit.