How can you lose fat and lose weight without rebounding?
The best way to lose fat is not to over-diet and starve every day. People who starve to lose weight will only get fatter and fatter in the end. Because blindly eating less, it will make your appetite stronger, and you are prone to overeating, and once you resume eating, your body will inevitably rebound.
In the process of blind dieting, there will be more muscle loss, less fat decomposition, and the basal metabolic value will also decrease, and it is easy to become obese. However, in the process of rebounding, most of the fat accumulated in the body is fat, and you tend to become even fatter than before.
So, how should people who are losing weight eat? Basal metabolism generally accounts for about 65%-70% of the body's total metabolic value, which is the minimum energy expenditure of the body at rest.
For example, if your basal metabolic value is 1,500 kcal and the caloric effect and activity metabolism of food is 500 kcal, then your total caloric consumption in a day is 2,000 kcal.
Weight loss requires the breakdown of fat by creating a calorie gap, so your daily calorie intake needs to be lower than the body's total metabolic value, but greater than the basal metabolic value, that is, greater than 1500 kcal and less than 2000 kcal.
If you control your daily calorie intake to between 1,600 kcal, it is equivalent to creating a calorie deficit of 400 kcal per day and 12,000 kcal a month.
One kilogram of fat needs to consume 7,700 kcal to achieve, which is equivalent to 3 catties of fat calories, and this process will be accompanied by the loss of water and muscle, and the weight loss may reach more than 5 catties in a month.
So, what is your basal metabolic value?
The basal metabolic rate is calculated as BMR = 66 + (13.7 × weight (kg)) + (5 × height (cm)) - (6.8 × age (years)).
Weight, height and age are calculated on the basis of the International System of Units. This formula is suitable for adults, and for special populations such as children, pregnant women, and nursing mothers, other calculation methods are required.
Finally, it is reminded that during weight loss, controlling calorie intake will inevitably produce a certain sense of hunger, and people who fall asleep with hunger at night will have a more obvious effect on the next day.
Because when you are starving, you will burn fat better. Therefore, if you eat enough basal metabolic value every day and go to bed with hunger at night, you will lose more pure fat, lose weight quickly, and it is not easy to rebound.
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