The truly healthy weight loss process is to lose 3 to pounds per month, which is more reasonable.
I hope everyone doesn't worry about their weight.
Firstly, the goal of losing weight is to lose fat, and it is normal to lose 4 pounds per month.
True weight loss is not about losing weight, but about losing fat in the body.
To lose true fat, a monthly weight change typically ranges from 3 to 4 pounds.
To burn one kilogram of fat, it requires 7700 calories.
If you can burn more than 500 calories per day, it will be about 15000 calories in a month.
Converted to the loss of pure fat, it is about 4 pounds.
Of course, this is the most ideal scenario.
Many people do not consume up to 500 calories per day, possibly only around 300 calories.
Therefore, the amount of pure fat lost in a month may only be about one pound.
In addition, there will also be some water and muscle loss, so the weight loss in a month is about 3 to 4 pounds, which is a relatively normal situation.
Maintaining protein intake is crucial.
A high protein diet can effectively inhibit muscle breakdown, thereby reducing muscle loss.
Therefore, I have always emphasized the importance of ensuring sufficient protein intake during the weight loss process, which is one of the main reasons.
Secondly, dispelling anxiety about weight is the first step towards successful weight loss.
Many people fail in the weight loss process mainly because they focus too much on the weight indicator.
In fact, weight is influenced by various factors, such as water intake, sleep quality, salt intake, dietary structure and habits, and often fluctuates.
It does not mean that as long as the diet is balanced and regular, weight will definitely decrease.
Sometimes, even if you eat a little more, your weight will still decrease, which is a normal phenomenon.
As long as you adhere to a scientific and healthy dietary structure, have a sumptuous breakfast and lunch, eat less for dinner, maintain a certain level of hunger, and ensure basic metabolism and protein intake, weight will gradually decrease in the long run.
Although methods such as low-carbon water, high protein, and ketogenic weight loss may have short-term effects, these methods are not suitable for long-term use.
Losing weight is a lifelong thing, so don't worry about short-term weight changes.
We should develop good dietary habits and make them a part of our lives, truly mastering the essence of fat reduction.
The ultimate goal is to achieve weight loss through eating, exercising, and sleeping, without the need for deliberate pursuit.
This is the highest level of weight loss.
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