Weighing 50 kg, the basal metabolic heat is about 1270 kcal, and the basal metabolic heat accounts for about 65% of the total calorie consumption in one day. The daily heat consumption is about 1950 calories.
In order to maintain the normal operation of your body during weight loss, the calories you eat should not be lower than your basal metabolic calories. In order to ensure a certain weight loss effect, it is necessary to maintain a calorie gap of not less than 500 kilocalories between basal metabolic calories and daily calorie consumption. This can reduce 2 kilograms a month. Therefore, it is more appropriate to control the dietary calorie intake between 1300 ~ 1450 calories during weight loss.
The larger the weight base, the greater the daily calorie consumption, the greater the calorie gap between basal metabolism and daily calorie, and the faster the weight loss. For people with a small weight base, because of the small calorie gap, if there is no other way to increase the calorie gap, only through normal diet control, the weight loss in one month is only about 2 to 2.5 kilograms.
Due to the reduction of dietary calories, it is necessary to avoid foods high in oil, sugar and fat, otherwise it will easily exceed the calorie limit or cause serious hunger. In the process of diet and weight loss, it is necessary to ensure adequate intake of protein. Protein can effectively prevent muscle loss, maintain and stabilize basal metabolic calories, increase dietary fiber intake, increase satiety, reduce excess fat and prevent hunger during weight loss.
Eat three meals a day on time, not breakfast or lunch, which will not only affect your health, but also reduce your metabolism and form a fat body. Adequate water intake and adequate sleep are also good ways to promote metabolism. Drink plenty of water and sleep well, which is beneficial to lose weight.
After reducing to the standard weight, it will take 3 months to consolidate and let your body remember your current body shape. The cycle of body cell renewal is 90- 180 days. Fat is an indispensable part of human tissues. Every year, the body produces new fat cells to replace fat cells that die naturally, which shows that our body strictly controls the number of fat cells.
Therefore, fat is actually a part of body tissue and will not disappear because of external force or passive movement. Sticking to three months can make the body's fat cells look brand-new, and you must stick to losing weight for more than three months.
Honey, how small is the small base?
I am also a small base. I'm losing weight recently.
It took me 30 days from 52.8 to 50.3. In fact, if it is really reduced, it is estimated to be 15 days. Why? Because menstruation is coming. Weight gain in the week before, during and after menstruation. In the past three weeks, the weight has been rising.
I have made videos and taken photos of how I eat and exercise almost every day. Click on my name to watch the video. ) I ate very simply, but I was definitely not hungry. The amount is half of my usual amount. Eat at any time, if you want.
Exercise for about 50 minutes every morning. Let's go
I have lost 2.5 kilograms now. Circumference and body fat are declining. Waist from 73.2 to 67, thigh from 54 to 52, upper arm from 28.3 to 27, I don't remember.
Body fat dropped from 33% to 30.3% today, with a minimum of 29.9%.
Generally speaking, if it lasts for three to four months and then you don't overeat, you can always do this.
But with the growth of age, it still needs to be controlled again.