Balanced nutrition+calorie control = healthy weight loss
There is no secret to losing weight, just the formula above. Don't be superstitious that losing 30 pounds a month has magical quick results, which is misleading consumers and completely irresponsible for health.
On the basis of health, it is normal to lose 6- 10 kg every month. (Except, of course, those who weigh more than 200 kg, who have a large base and are much thinner than ordinary people).
People eat three meals a day, with an average of 600-800 calories per meal (we calculate by an average of 700 calories per meal), which means that they consume 2 100 calories a day.
If you want to lose weight, according to this basic rate, you should lose 6- 10 kg every month. You must control the calories you eat every day to 1 100 calories. Normal people consume 2000-2400 calories a day (calculated by an average of 2200 calories) and eat 1 100 calories.
1 100 calorie deficiency must be supplemented by burning fat (but only on the basis of balanced nutrition, otherwise it will only consume muscles)
Seven days a week is 7X 1 100=7700 calories. And 7700 calories is exactly equal to 1 kg of pure fat. So you can lose about 4 kg a month (6- 10 kg).
Some friends will say, wow, it's so simple. Then I can eat an apple for breakfast (200 calories), an apple for dinner (200 calories) and a meal at noon (700 calories) to lose weight. Hehe, it's silly and naive, have you noticed? All of the above have only achieved the condition of "calorie control", but "nutritional balance" has not been achieved at all.
If you only achieve calorie control and can't achieve nutritional balance, I tell you, what you lose is definitely not fat, but muscle, which will hurt your organ function.
Muscles help us burn calories. If your muscles are getting less and less, you will immediately rebound and get fatter and fatter! Completely caught in a vicious circle! This is why many friends who have lost weight many times by unhealthy methods are getting fatter and fatter.