First of all, we should have a correct concept of losing weight.

You may also brush some methods often to lose weight, 10 lose 20 pounds a day. They all seem to tell you that losing weight is a very simple thing and can be achieved quickly.

But when you really try these methods, you will find that things are not what you think and often end in failure. What is the reason?

Before losing weight, it is very important to have a correct understanding of losing weight. We should understand that dieting is not a necessary condition to lose weight, and losing weight does not mean losing weight. We should have a correct expectation of the change of our weight, so as to make a reasonable goal of reducing fat.

Do you want to lose weight or reduce fat?

If you don't eat and go on a diet every day, you can lose weight, but dieting will cause a series of problems, such as rebound, overeating, hair loss and menstruation.

Maintaining good eating habits and good exercise habits will make our body and mind look better, but those who starve for a week and lose a few pounds can't actually see great changes in their bodies, because they haven't lost much fat, just dehydrated and lost muscle. So do you want to lose weight only or fat?

3. How long does it take to lose 1kg fat?

If you want to lose 1kg of fat, you need to create a calorie gap of about 7700 calories. If you want to lose fat without affecting your health and endocrine level, it is best to consume about 500 calories a day. To lose 1kg of pure fat, 7700/500 is approximately equal to 15.4 days, that is, 16 days.

Therefore, in this 16 day, you have to maintain a daily heat deficit of 500 calories. You can reduce 500 calories a day by dieting, increase 500 calories by exercise, or combine dieting with exercise.

7700 calories = 35 bowls of rice = 93 bananas, 7700 calories = 15 hour jogging = 12 hour swimming.

Many ways to lose weight quickly seem to take less than 16 days, but those methods are just to lose weight, and most of them are to lose water and muscle, not fat, which is why many people have obviously lost 5 pounds, but their posture has not changed much, and they may gain 3 pounds by eating a meal casually. Understand that reducing fat is our ultimate goal.

Four, lose 1kg fat weight change

At the initial stage of weight loss, when you lose 1kg of fat, your weight will drop by about 2-3 kg, and then you will enter a stable period. At this time, every time you lose 1kg of pure fat, your weight will drop by about 1.5-2 kg, your waist and leg circumference will become smaller, and your abdominal fat will become less visible to the naked eye. So losing 1kg of fat doesn't seem like much, but it takes a long time and will eventually bring essential changes to your body.

If your weight has not changed or even increased slightly during the period of fat loss, but your body shape has improved obviously, congratulations, your muscle mass has increased and your basal metabolism has also increased. You must stick to it, and your figure will get better at a very fast speed.