Why is it difficult to lose a catty a day?
It takes about 7700 kilocalories to lose one kilogram of fat. Reducing one kilogram of fat will bring about 1.5 kilograms of weight loss. If you lose a pound a day, you will lose 10 kg a month.
Healthy weight loss, dietary calorie intake should not be lower than basal metabolic calories. For people with a small weight base, the calorie gap generated by diet control in one day is about 500 to 700 kilocalories. People with a large weight base are about 1000 to 1200 calories. People with a small weight base lose about 2 to 3 kilograms of fat a month. People with a large weight base are about 3 to 4 kilograms.
In addition to diet control, it is to lose weight by increasing exercise. Keep 500 kilocalories of exercise every day, and you can lose about 2 kilograms of fat a month. About two hours' walk, one and a half hours' jogging and 50 minutes' skipping. For people with a small weight base, even if they can insist on a certain intensity of exercise every day. But the diet control base is too small. It is absolutely impossible to lose 10 kg of fat in one month. It is difficult for people with a large weight base to bear such intensity of exercise. It is also difficult to lose 10 kg of fat in a month.
The consequences of losing weight quickly
The most effective way to lose weight quickly is to go on a diet, or go on a diet and do a lot of exercise. But most of the weight loss is water, not fat. It will reduce muscle content, reduce visceral mass and greatly reduce basal metabolic rate. After returning to a normal diet, my weight rebounded quickly. And increase the difficulty of losing weight in the later stage.
How to lose fat quickly
Make sure that the daily calorie intake is not lower than your basal metabolic calorie. Under this premise, the greater the calorie gap directly related to calorie consumption, the faster the fat loss will be.
Reduce the intake of staple food, control the staple food at about 2~4 grams per kilogram of body weight every day, eat more coarse grains and eat less refined carbohydrates.
Eat more low-fat and high-protein foods, such as chicken breast, egg white, shrimp and low-fat milk. It can effectively prevent muscle loss and maintain basal metabolic rate while increasing satiety.
Insist on proper exercise every day. On the basis of losing weight, the exercise mode of reducing fat C should be aerobic exercise, supplemented by strength training. For dieters with a small weight base, you can choose moderate and high-intensity exercise, such as skipping rope, swimming and running. Each application time is not less than 40 minutes and not more than two hours.
For dieters with a large weight base, excessive exercise is easy to hurt joints. Swimming can be chosen as the main way to lose fat. Or focus on diet control and exercise according to your own abilities.
You can lose one catty a day by losing weight quickly. Losing weight reduces excess fat in the body and increases the proportion of muscles. Only in this way can we achieve the effect of healthy weight loss. But if you want to lose a pound a day, you must first meet two conditions. The first is to lose weight on a large base, and the second is to lose weight on a healthy basis to avoid the rebound after losing weight.
The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is a balanced combination of three meals a day. During weight loss, reduce the intake of foods with high calorie, high fat, high sugar and high salt, and increase the intake of foods with low calorie, high fiber and high fat, so as to achieve the purpose of balanced diet and balanced nutrition.
How can I lose a catty a day?
1, breakfast: a bowl of oatmeal+a boiled egg+an apple.
2. Lunch: a cup of warm water 100ml+80g brown rice+10g stir-fried chicken breast+10g boiled lettuce before meals.
3. Meals in the afternoon: Add a low-calorie food at 3~4 pm to replenish energy and avoid starvation. For example, a portion of fruit or skim milk or 3-4 nuts or a cucumber.
4. Dinner: a bowl of miscellaneous grains porridge+steamed bass 100g+ fried lettuce 100g.
5. Drink 2000 ml of water all day. Drinking water can improve metabolism, promote fat burning, nourish skin and maintain skin elasticity.
6. Sports assistance. Want to lose weight quickly, in addition to diet, but also increase exercise. Because the excretion of fat needs to be excreted from the breath, it is suggested to give priority to aerobic exercise, such as jogging, brisk walking, cycling, skipping rope, HIIT, etc., and insist on exercising for more than 1 hour every day, which can not only achieve the effect of losing weight quickly, but also play the role of increasing muscle and shaping.
Tips: Fast weight loss can't be done by dieting or eating less, but must be done on the basis of a balanced diet. Before you lose weight quickly, check whether your body is in a healthy state to avoid unexpected situations during the weight loss process.
I lost 8 pounds in three days ~ I lay motionless in bed ~ It was a waste ~ ~ I didn't eat ~ I was starving, and I lost 8 pounds after three days ~ Actually, I didn't want to lose weight ~ I couldn't send takeout to the community during the epidemic ~ I was lazy in cooking, so I had to do it.
Look at your background. It is possible to lose weight in a scientific way. The base is small, and it may not drop much. In short, make up your mind and be thinner and thinner. Come on!
[Struggle] [Struggle], regardless of fat or thin, first ensure health!
1 day thin 1 kg, which can only be achieved through strict dieting.
1 kg weight loss is mostly due to water loss, and of course there are some muscles and a little fat.
If you lose 1 kg in 1 day, you can only lose most of the water and a little fat.
It takes 3850 kilocalories to decompose one kilogram of fat.
In other words, even if you don't eat or drink for a day, you can't create a calorie gap of 3850 kilocalories.
The water content of the body is as high as 70%.
Dieting to lose weight can achieve the goal of 1 day reduction 1 kg by consuming a lot of water in the body.
To subtract 1 kg from 1 kg, you can do this:
Although as long as you go on an unlimited diet, you can easily achieve the goal of 1 day 1 kg.
Other supplements:
1 day thin 1 kg can only be completed in a short time. As time goes on, the rate of weight loss will become slower and slower or even stop.
If there is no reason to "have to", I still suggest that you don't do this, eat well and gradually lose weight with the goal of 500 kilocalories a day.
I'm not sure if I can lose a pound a day, but one of my colleagues lost 50 pounds in two months. I saw it with my own eyes, and it was very inspirational on the way to lose weight. Let's share my colleague's weight loss methods.
Northeastern, the height is less than 1.7 meters, and the original weight is 160 kg. I joined a new company as an executive driver. The company is a clothing manufacturer. Unable to get into the company's handsome clothes, I decided to lose weight. His weight loss process is not complicated, just exercise and diet control.
I got a card at the gym and didn't practice anything else. I just swam for two hours after work every day, and I was exhausted when I got home. In terms of diet, I have three meals a day, all of which are low-calorie and high-protein foods. I ate breakfast and dinner at home, brought my own food at noon, and never went out to eat once in two months. The daily food is vegetables, fruits and eggs. Two months later, I lost 50 Jin. A year has passed and there is no rebound. This is a true story that happened around me.
It depends on your weight base. If it exceeds the standard weight, it can be 1 day and 1 kg in the early stage. Once you lose more than 10 kg, it is difficult to achieve 1 day, 1 kg. The method is simple and reasonable, with diet control and moderate exercise. The reason for losing weight in the early stage is that food residues in the body will be reduced by controlling diet. It is equivalent to losing fat and food residue in the early stage. When the food residue in your body drops to a certain extent, that is, you want to balance intake and metabolism, then your weight loss rate will slow down, unless you exercise a lot and want to lose 1kg of fat, you need to consume about 7500 calories. You can calculate the amount of exercise yourself. Of course, it is very important to control your diet reasonably. Only by eating reasonably can we lose weight and stop getting fat after losing weight. I'll give you a basic diet to lose weight. 2-3 boiled egg whites dipped in soy sauce for breakfast, chicken, beef or fish and shrimp mixed with leafy vegetables for lunch, fruits, apples, pitaya, kiwi, cucumbers and tomatoes for dinner. Be sure to drink more warm water during the day. The amount of water you drink is X33, and you will definitely lose weight. Mainly insist.
To tell the truth, you can lose weight quickly only by dieting, and don't keep losing water. I don't believe that 130 kg is reduced to 100 kg. What you want is to look thin and rebound visually. If you don't lose weight, what do you want to regain? If you think too much, exercise to lose weight will not rebound. ! I can't help myself. I'll get fat anyway.
Control your diet and do some fat burning exercise for about 30 minutes.
Hope to help the landlord?
Hello! Here are my views on how to reduce the scale quickly!