Recently, a friend asked me why their weight loss has been repeatedly rebounding, and the weight loss effect is quite good at the beginning, and then they can't control it.
I learned about them and told her that they were doing something wrong and that the best thing for the average person is not to lose weight every day, and it's unlikely to do that. What is really suitable is to really lose fat and increase muscle, even if you only lose three or four pounds a month, it is normal.
1. Weight loss is a long-term process, measured in years
When many people talk about losing weight, they always say that losing weight is simple. It's not a problem for me to lose 8 pounds, 10 pounds, or more than 10 pounds a month.
It is true that many people can lose 8 pounds a month, and 10 pounds can be done. But this will not last long, and we will find out if we have lost weight. The effect is often particularly obvious in the first month of weight loss, and the effect will get worse and worse later.
Many people will start to get anxious, start to hesitate, and can't accept the result. I started to blindly use other methods to stimulate the change of weight, and after finding that the effect was not great, I thought that I had failed to lose weight, gave up on losing weight, and started a daily life of eating and drinking.
In fact, it is not necessary, if we really want to lose weight healthily and maintain the effect of weight loss for a long time, we must understand a point. That is the real healthy weight loss to lose pure fat, and the weight lost every month is actually 3~4 pounds, about 4~5 pounds.
Many people will say that that big weight can lose ten pounds or more than ten pounds a month, and it is indeed possible. Compared with the weight of the small base, the weight loss of the large base weight is slower and more attentional.
Why is that? The reason is also very simple. Because if you can lose ten pounds or more than ten pounds a month, and you don't adjust your diet structure and supplement enough protein. Then most of the weight you lose is mainly muscle, and the fat is actually very small.
Fat people have little muscle, and it would be a pity to lose the hard-earned muscles in order to lose weight. Friends with a large base should lose weight, but to control the speed of weight loss, try to control the weight loss of about 4~5 pounds per month.
In this way, it is easier to lose muscle, and you can lose more fat, even if you lose a little bit of muscle, you can slowly replenish it later.
Lose three or four pounds a month, 10 months is thirty or forty pounds, basically overweight is not too many friends, within a year or about a year can lose their ideal weight. Moreover, after developing good eating habits, it is easier to maintain the effect of weight loss and a good figure for a long time.
2. While losing fat, it is necessary to keep muscles or even increase muscles
As I just said, we should pay attention while losing pure fat, keep muscle and even increase muscle, which is what we should do to lose weight.
In fact, the real fat loss in a month is generally about three or four pounds. But if you want to increase muscle, under the guidance of scientific exercise, scientific rest, reasonable diet, and professional guidance, the muscle that can be increased in a month is a little more than a pound.
Then if you lose 10 pounds of weight a month, and then there are 4~5 pounds of muscle in it, it is equivalent to it takes you four or five months to slowly replenish the muscles, which is very unworthy, and there is no need.
Because muscle gain requires continuous exercise, and the requirements for people's perseverance and exercise habits are very high, it is the easiest and most down-to-earth to start with diet and lose real fat to keep muscles.
So what is the way to keep your muscles? In fact, there are mainly two, the first is to eat enough protein, and the second is to eat enough basal metabolism.
Eating enough protein can provide a relatively strong feeling of satiety, and high protein can inhibit muscle breakdown. When muscle increases, the basal metabolic rate also increases, which creates a calorie difference and promotes weight loss.
After eating enough basal metabolism, we will actually eat more full, more satisfied, and more able to persist for a long time.
To sum up: the method that is really suitable for ordinary people must be able to adhere to it for a long time, be relatively simple and down-to-earth. Eating enough protein and eating enough basal metabolism is also very easy for ordinary people to do, so that the effect of weight loss can be better guaranteed and it is not easy to rebound.