Why is it so difficult to lose a kilo a day?
It takes about 77 kilocalories to lose a kilo of fat. Reducing one kilogram of fat brings about about 1.5 kilograms of weight loss. Losing a pound a day means losing 1 kilograms of fat a month.
To lose weight healthily, the dietary calorie intake should not be lower than the basal metabolic calorie. For people with a small weight base, the calorie gap generated by diet control in one day is about 5 to 7 kilocalories. People with a large weight base are about 1 to 12 kilocalories. 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 5 kilocalories of exercise every day, and you can lose about 2 kilograms of fat a month. About two hours' walking, one and a half hours' jogging and 5 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 1 kilograms of fat a month. It is difficult for people with a large weight base to bear such intensity of exercise. It is also difficult to lose 1 kilograms of fat healthily in a month.
consequences of rapid weight loss
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 reduction is water, not fat. Will reduce muscle content, reduce the quality of internal organs, and greatly reduce the basal metabolic rate. After returning to a normal diet, there was a rapid rebound in weight. 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 2-4g per kilogram of body weight per day, eat more coarse grains and less refined carbohydrates.
Eat more low-fat and high-protein foods, such as chicken breast, egg white, shrimp and low-fat milk. While increasing satiety, it can effectively prevent muscle loss and maintain basal metabolic rate.
keep moderate exercise every day. The exercise mode of reducing fat C based on weight loss 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, swimming, running and so on. Each application time is not less than 4 minutes and not more than two hours.
For dieters with a large weight base, excessive exercise will easily hurt the joints. Swimming can be chosen as the main way to reduce fat. Or focus on diet control and exercise according to your 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. However, if you want to lose a pound a day, you must first meet two conditions, the first is to lose weight with a large base weight, and the second is to lose weight on the basis of health, so as 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, the intake of high-calorie, high-fat, high-sugar and high-salt foods is reduced, and the intake of low-calorie, high-fiber and full-bodied foods is increased, so as to achieve the purpose of balanced diet and balanced nutrition.
how can I lose one catty a day?
1. Breakfast: a bowl of oatmeal+a boiled egg+an apple.
2. Lunch: a cup of warm water 1ml+brown rice 8g+stir-fried chicken breast 1g+boiled lettuce 1g before meals.
3. Add 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+1g steamed bass+1g stir-fried lettuce.
5. Drink 2ml of water all day. Drinking water can promote metabolism and fat burning, nourish skin and maintain skin elasticity.
6, exercise assistance. If you want to lose weight quickly, you should increase your exercise besides diet. Because the excretion of fat needs to be excreted from the breath, it is suggested to take aerobic exercise as the main exercise, such as jogging, brisk walking, cycling, skipping rope, HIIT and other sports, and keep exercising for more than one hour every day, which can not only achieve the effect of losing weight quickly, but also increase muscle and shape.
Tips: You can't lose weight quickly by dieting or eating less, but you must do it 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 weight loss.
I lost 8 kg in three days ~ I stayed in bed motionless ~ so I wasted ~ ~ I didn't eat ~ I was really hungry, and I lost 8 kg after three days ~ Actually, I didn't want to lose weight ~ I didn't send takeout food to the community during the epidemic ~ I was lazy in cooking, so I had to do this
Look at your base, it's big, and it's possible according to the scientific weight loss method. The base is small, and it may not drop much. In short, make up your mind, you must get thinner and thinner, come on!
[Struggle] [Struggle], regardless of fat or thin, first ensure health!
losing 1 kg a day can only be achieved through strict dieting.
The loss of 1 kg of body weight is mostly caused by the loss of water, of course, there are some muscles and a little fat.
If you lose 1 kg a day, you can only lose most of the water and little fat.
It takes 385 kilocalories to decompose one kilo of fat.
in other words, even if you don't eat or drink for a day, you can't create a calorie gap of 385 kilocalories.
the water content of the body is as high as 7%.
Dieting to lose weight can achieve the goal of losing 1 kg a day by consuming a lot of water in the body.
If you want to lose 1 catty, you can do this:
Although you can easily lose 1 catty a day as long as you go on an unlimited diet.
Other supplements:
Losing 1 kg a day can only be done in a short period of time. As time goes on, the weight loss rate will become slower and slower and even the weight will stop losing.
If there is no reason to "have to", I still suggest that you don't do it, eat well, and gradually lose weight with the goal of 5 kilocalories per day.
I'm not sure if I can lose a pound a day, but I saw a colleague lose 5 pounds in two months, which is very inspirational on the road to losing weight. Let's share my colleague's weight loss methods.
Northeastern, not about 1.7 meters tall, originally weighed 16 Jin. I joined a new company as an executive driver. The company is a clothing manufacturer. I couldn't get into the handsome clothes of the company and decided to lose weight. His weight loss process is not complicated, just exercise and diet control.
I got a card in the gym, and I didn't do anything else. I just swam for two hours after work every day, exhausted and went home. In terms of diet, I eat three meals a day, all of which are low-calorie and high-protein foods. I eat breakfast and dinner at home, bring my own food at noon, and I haven't eaten out once in two months. The food every day is vegetables, fruits and eggs. After two months, I lost 5 pounds. One year has passed and there is no rebound. This is a true story that happened around me.
It depends on your weight base. If you exceed the standard weight, you can achieve 1 kg a day in the early stage. Once you lose more than 1 kg, it is difficult to achieve 1 kg a day. The method is simple and reasonable to control your diet and exercise moderately. The reason why you lose weight quickly in the early stage is that the food residue in your body will decrease when you control your diet, which is equivalent to losing fat and food residue in the early stage. When the food residue in your body drops to a certain level, that is, you want to balance your intake and metabolism, then your weight loss speed will slow down, unless the amount of exercise is very large, and you need to consume about 7,5 calories to lose 1 kg of fat. You can calculate how much exercise you do yourself. Of course, it is crucial to control your diet reasonably. Only by eating reasonably can you lose weight and stop getting fat after losing weight. I will give you a basic weight loss recipe. For breakfast, 2-3 eggs are boiled in millet porridge with soy sauce. Chicken, beef, fish and shrimp with leafy vegetables for lunch, fruit, apples, pitaya, kiwi fruit, cucumber and tomatoes for dinner, you must drink warm water during the day, and the amount of water you drink is your weight and kilograms X33, so you will definitely lose weight, mainly because you insist on telling the truth. Only dieting can make you lose weight quickly, and if you don't lose water all day long, I don't believe that 13 kilograms is reduced to 1 kilograms. What you want is to look thin visually. ! I can't control myself. How can I get fat?
Control my diet and do some fat burning exercises for about 3 minutes.
I hope it will help the landlord.
hello! Here are some of my views on how to quickly drop the scale!