Everyone wants to know how much weight they can lose in a week, and everyone wants it to be a big number. But no one can say exactly how much you will lose, because many different factors will affect the speed of your weight loss, including the weight you plan to lose when you start to lose weight.
According to Staninos Spanoulas, MD, deputy director of the Center for Weight Loss and Metabolic Weight Loss at the State University of New York at Stony Brook, losing 1% of your weight every week is considered as fast weight loss.
It should be noted: Spanolas said that these quick effects are at the expense of muscle loss, which is definitely not what you want. That's why experts suggest spending more time to lose weight, making a plan that is easy to stick to, and taking the time to understand the factors that determine how much weight you can lose in a week:
1, your starting point determines how much weight you can lose in a week.
Dr Kevin Hall, a researcher at the Institute of Diabetes, Digestion and Kidney Diseases, said that the more you lose weight, the greater the proportion of fat. Suppose you start from 300 kg, and the goal of losing 1% fat every week means that you will lose 3 kg in a week. But if you just want to lose 10 kg from a thinner figure, it may be difficult for you to maintain muscle mass.
Your exercise helps to determine how much weight you have lost.
Resistance training is the key to keep muscles burning fat. A study by Columbia University shows the importance of this point. In this study, scientists asked people to reduce their calorie intake and then do strength training or aerobic exercise three times a week. After eight weeks, everyone lost more than 9% weight. But in aerobic exercise group, 20% comes from muscle tissue, and the resistance limits the loss of muscle tissue to 8%, while the overall loss is still decreasing.
3. The intake of protein determines the composition of the body.
Protein provides essential amino acids for human body to make muscles. Eat less, and you will lose more muscle. Dr. Spaney horace suggested that in order to maintain muscles, one should consume 0.8 to 65,438+0 grams of protein per kilogram of body weight. There are many ways to get this protein, including from these rich vegetarian meals that contain more protein than hamburgers.
Your sleeping habits will affect your weight.
Lack of sleep can lead to hunger and metabolic hormone disorders such as leptin and hunger hormone. In a small study published in Annals of Internal Medicine, volunteers slept 5.5 or 8.5 hours every night every week, and they all lost a little more than 5.9 Jin, but those who slept more lost twice as much fat. Sleep is very important to everything, and men's health magazines even provide you with the best sleep strategies and products to help you sleep better.
How much you lose will determine your tone.
"The younger you are, the fewer calories you burn," said Youni Freehof, M.D., author of Why Dieting Fails and How to Make Your Dieting Success. But there are more complex hormonal and metabolic changes at work. The longer you lose weight, the harder it is to burn fat. Scientists are still studying the mechanism, but research shows that people who lose weight consume fewer calories than those who never diet. This doesn't mean that you are doomed to fail, it just means that you will lose weight faster in the beginning.
6. Whether your diet suits you or not will affect how much you can lose.
"Not every plan is suitable for every patient." Dr Span Noras said. If you like to eat high-fat food, then the popular keto diet may be more suitable for you. However, this does not mean that carbohydrate lovers need to give up pasta to see the effect.
7. How many calories you lose will affect the speed of your weight loss.
Dr. Spanolas said that it is complicated to estimate exactly how many calories the body needs, but he suggested using charts or calculators from the National Institutes of Health. After that, you can lose 500 calories a day, but you shouldn't lose weight at the beginning. Even so, he said, if you are already thin and need less calories from the beginning, it may not be easy to maintain this calorie reduction.
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