How much weight can be lost in a month to count as successful weight loss? It's not good to be too fast or too slow, it's tears if you say too much

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 also different. Nowadays, many girls who look very thin are still clamoring to lose weight all day long. On the contrary, some middle-aged uncles with obvious "beer belly" still refuse to walk a few more steps, and drink beer more and more happily in summer...

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

Why is there a backlash?

Let me talk about the conclusion first: the rebound occurs because the weight loss is too fast. Even if you have never lost weight, I believe you must have seen similar titles or content: XX weight loss method, lose 15 catties in a week, lose 25 catties in two weeks, lose 40 catties in three weeks... What else is there to lose weight in 13 days? 20 pounds, in short, only you can't think of it, there is nothing you can't do.

I have to say that these quick weight loss methods look quite attractive, and for people who are only thinking about losing weight, they are like a life-saving straw. However, their essence is still dieting, which means that the daily energy intake is much lower than the energy expenditure. For example, if you eat three cucumbers and two eggs a day, you will consume a total of about 400 kcal of energy. Even if you don’t exercise, a normal adult needs 2,000 kcal of energy per day, so eat for ten and a half days After a month, the weight will of course drop.

At the same time, your basal metabolic rate will also drop along with it. Everyone may have 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, etc., and all the methods that can lose weight quickly, in fact, only lose a little fat and a lot of water, as well as your precious body Muscle and valuable organs make up the substance.

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-prone physique". To give another example, originally you may need to eat 2000 kcal to meet your daily energy consumption. 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 The diet is an excess of energy intake. Although it is true that I did not overeat, but I ate 500 kcal more for no reason, how could I not gain weight?

How much weight can be lost in a month to count as successful weight loss?

For a quick weight loss like losing 5-10 catties 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 quickly. The appropriate weight loss rate is 1-2 catties per week, which is 4-8 catties a month, not 1 catty per day! But this is not absolute, but also depends on the specific circumstances of the individual. For example, for a person weighing 200 jins, losing 2 jins per week is considered a success, and any more will be too fast. Generally speaking, it is best to control the weight loss per week at about 1% of the body weight, and increase the speed after the reduction. Slow down, because as the weight drops, the basal metabolic rate will decrease, and the speed of losing meat will also slow down compared to the initial state.

Many people become impatient once they decide to lose weight. Frustrated by the thought that it will take months to make a significant change in weight, they start strict diets, starve themselves, become weak and even irritable, and hope to lose all their love at once. Quit eating unhealthy food. Friends who have these tendencies are advised to write the word "rebound" where they can often see it, and always remind themselves to slow down a little.