The weight change should be within 10 kg. But I remember a very good sentence, that is, after you start exercising, even if you stop exercising, your metabolism will reach and remain at a new level!
Last summer, after two and a half hours of aerobic training, I only lost about 3kg. I don't diet. But the next year, there was basically no rebound. After that, there was no exercise for various reasons.
Then in the first half of this year, I could only eat leftovers for some reasons, so my appetite dropped. Coupled with the lack of water, I lost 5kg, and people obviously felt thinner, but there was no extra exercise except going to the bus stop every few days 1-2km. Because the urine ketone index continued to be abnormal, I began to deliberately maintain a state of eating and drinking more, so as not to let myself be hungry and lack of water, and my weight quickly rebounded to the level after exercise last summer.
So comparing the above two kinds of exercise and dieting to lose weight, I think exercise is more conducive to health. Now, in order to prevent type 2 diabetes, when the weather is fine, I still try to go out and get oxygen for about 30 minutes. People will feel much more relaxed. The muscles are slightly tight and the weight changes little. I saw a skipping rope that didn't jump for several months in the middle of two years, and the recorded weight change was only 5kg.
The weight base is about 70kg.
But I saw a colleague who insisted on doing yoga for two years. She used to be a strong-looking person. It's only been two years, about 1-2 times a week, and the appearance is obviously thin. When the face is thin, there is no swollen and slack skin, and the weight is not asked. I don't know the secret of diet. I don't overeat and eat snacks occasionally.