Recently, some friends have been discussing such a topic, that is, is it difficult to lose weight? Some friends said that it is very easy to lose weight, and it is very simple and easy to lose weight.
Some friends said that it was difficult to lose weight, and they lost it many times, and it kept repeating and rebounding. In fact, as long as you understand the underlying logic of weight loss, weight loss success is really as simple as drinking water. Today we will talk about this topic:
1. In fact, in the process of weight loss, the change in weight is not important
A lot of people just don't understand this, so they keep making mistakes. I have been paying attention to the details, but I have not fundamentally grasped the general direction of weight loss.
It doesn't matter if you lose 8 pounds or more than 10 pounds a month, it doesn't matter. Why do you say that? Because of the matter of losing weight, we must establish the concept of long-term persistence.
Losing weight is a lifelong thing, not a one-time thing. So short-term weight changes don't matter at all.
The important thing is whether you really lose fat in the process of losing weight, and whether you really create your own diet structure and habits. These eating habits and structures can help you achieve easy and healthy self-weight loss.
I've told you before that it's most appropriate for most people to lose 4 pounds a month. The reason is also very simple, because we make a maximum of about 500 kcal per day.
30 days is 15,00 kcal, which is calculated according to the energy consumption of 7700 kcal to burn a kilogram of fat. 15,000÷7700≈1.9kg, which means that the maximum amount of fat we lose every month is about 4 catties.
Therefore, if the weight of the weight lost is about 4 pounds, it proves that most of the weight we have lost is mainly fat, so that we will not lose too much muscle and water, and it is not easy to repeat in the future.
Of course, losing 4 pounds is something that happens naturally. There is no need to force it, it is okay to lose about 2-3 pounds a month, as long as the loss is mainly fat, it doesn't matter much. So how can you tell if we're losing fat?
2. Use these methods to determine whether the weight lost is fat
In fact, it is very simple, first of all, I said that we have two key points for weight loss on a pure diet, the first is to eat enough basal metabolism, and the second is to eat enough protein.
Suppose your basal metabolism is 1400 kcal, plus the food heat effect produced when ingesting food is about 200 kcal, and some life activities of the human body are also about 200 kcal.
The total energy consumption per day is 1800 kcal, of course, this is a preliminary estimate, and everyone's situation may be different, some people will have more, and some people will have less.
1800-1400 = 400 kcal, these 400 kcal is the calorie difference we make every day. On the premise of eating enough basal metabolism, creating a calorie difference of several hundred kcal every day can ensure that the weight we lose is mainly fat.
Of course, there is also the fact that we need to eat enough protein. According to the standard of one gram per kilogram per person per day, a person with 60 kilograms will consume 60 grams of high-quality protein per day. It is equivalent to about 300 grams of chicken breast or lean beef, or about 400 grams of aquatic products.
Because high protein can increase the caloric effect of food and inhibit the breakdown of muscles. Muscle breakdown is less, and the loss is naturally fat-based.
As long as you eat enough basal metabolism and enough protein, you can ensure that the weight lost is mainly fat. So some friends will ask, is there any other easier way?
In fact, there are also were, we can go and buy a ketogenic test strip. Every morning when you go to the toilet on an empty stomach, pour urine on the white end of the ketogenic test strip. Let it sit for 30 seconds to see its color, the darker the color, the more fat is burned.
Because the main fat burning products are water, carbon dioxide and ketone bodies, about 84% of ketone bodies are excreted through breathing, and more than 10% are excreted through urine and other ways. Therefore, testing urine can determine the absorption of ketone bodies, and then infer fat burning.
When fat is burned, the volume of fat cells will definitely be reduced, so that our goal of losing weight is achieved.
To sum up: we just need to understand the underlying logic of pure diet to lose weight, create a calorie difference, and eat enough protein and basal metabolism.
Then use ketogenic test strips to test fat burning, so that you can ensure that the weight lost is mainly fat, and the more fat you lose, the weight loss will become easier. It is not easy to repeat, and it is easier to stick to it for a long time.