I often see some exposure on the internet and lose weight 30 times a month; The question is, is 30 kilograms of relief all fat? How much fat can you lose in a month without endangering your health? I think this is also the first problem to be established before exercise to lose weight. This is also a very interesting topic, and the answer may exceed some people's expectations: 4 kg.

First, light weight means that you have lost weight? Weight does not really reflect a person's obesity, and the change of weight does not necessarily mean whether a person's fat has been adjusted. The three main factors that damage weight are muscle, fat and water. Weight regulation is the result of the interaction of this factor. For example, fat and muscle will not change, and water may increase weight; Fat, muscle and water may also lose weight. That's why some people lose weight significantly, while others don't. Some people know that the fleshy ground is edema, which looks more like edema. Some people are fat, but they look strong. Losing weight doesn't mean losing weight. If you lose weight, you don't necessarily lose fat.

Second, is the weight you lost really fat? Now many people choose to go on a diet to lose weight. In fact, it may not only relieve fat, but also greatly reduce the intake of protein, thus leading to muscle aging. In other words, if you reduce fat and muscle, muscle aging is the representative of human aging, which is very harmful to the body. Let's look at the relationship between weight and fat, water and muscle, and how to judge the loss of fat.

1. How to judge the regulation of fat?

How to judge the adjustment of fat can be measured according to measuring instruments (soft ruler, body fat rate pliers, body fat scale, etc.). ).), and then multiply the body weight and body fat to get the net fat weight × body fat rate (%), and compare it with the net fat in different periods to distinguish whether to lose fat. Nature can also be considered according to the comparison chart in the mirror. Because of the deviation of accurately measured body fat, this method has certain deviation. If you want accurate information, you must go to the hospital.

2. Weight and muscle.

There is no doubt that in the process of losing weight, we inevitably have to exercise and keep fit, and fitness will inevitably bring about muscle improvement, and muscle growth will inevitably bring about weight increase; Of course, generally speaking, everyone's fitness muscles are much lower than the ignited fat. At the same time, the relative density of muscle is much higher than that of fat and water, so everyone will look slim.

3. Weight and water.

Water is especially harmful to weight. Due to the increase or decrease of moisture, the weight change can reach 5 kg. A very simple situation is that after a lot of sweating and jogging, the body suddenly loses weight, which is not the result of fat ignition, but the result of water flow. Many people like to lose weight and weigh themselves, which is obviously not objective, so people with edema constitution lose weight more obviously, because it is much easier to reduce muscle moisture than fat during weight loss, especially lazy, edema constitution and high water content.

4. Weight and fat.

The main methods to lose weight are reasonable diet and scientific exercise, that is, people often say shut up, keep your legs open, lose weight, maintain muscles and exercise muscles, which have practical effects on losing weight.

3. What is the most scientific way to lose fat in a week? Theoretically, the maximum value of fat ignition is per week 1 kg. Of course, in the process of reducing fat, muscle and water will also change, thus damaging weight. The safe weight loss category strongly recommended by French Nutrition Charity Foundation, British Nutrition Association and American Nutrition Association is 0.5~ 1 kg per week. When the weight loss rate is greater than this category, the incidence of diseases such as nutritional deficiency and gallstones will increase greatly.

If you lose weight scientifically step by step, your weight will show the regularity of fast and slow. At the beginning, because some water flows out, weight loss will be faster. After 1~2 weeks, the water will keep in balance and the weight loss will be slow, which is normal. If you want to prevent excessive muscle outflow during weight loss, you need to ensure that you take enough protein.

Many weight-loss agencies or coaches claim that they can help you lose 10 kilograms a month. This method is particularly harmful to health. The main way to lose weight is water and muscle, not fat. In the whole process of losing weight, we should also clearly realize that we must reduce water, muscle and fat, and then cooperate with fitness exercise with proper diet, and we should not blindly follow suit.