How much fat can be lost in a month? Is weight loss all about fat? The answer is a little surprising.

I often see some exposure on the Internet about losing weight 30 times a month; the question is, is the 30 kilograms of weight loss all fat? How much fat can you lose in a month without harming your health? I think this is also an issue that should be established first before exercising to lose weight. This is also a very interesting topic, and the answer may be more than some people expect: 4 kilograms. 1. Being light weight means you have lost weight?

Weight does not truly reflect a person's obesity level, and changes in weight do not necessarily mean whether a person's fat has been adjusted. The three main factors that compromise body weight are muscle, fat, and water. Weight regulation is the result of the interaction of these factors. For example, fat and muscle do not change and water may increase weight; fat, muscle, and water may also decrease weight. This is why some people lose weight significantly, and some people have no significant actual effect. Some people know that the texture of meat is edema, which looks more like edema. Some people are obese, but they look strong. Losing weight does not mean losing weight, and losing weight does not necessarily mean losing fat. 2. Is the weight you lose really fat?

Nowadays, many people choose to go on a diet to lose weight. In fact, it is likely that not only fat will be reduced, but a large reduction in protein intake may lead to muscle aging. In other words, when you reduce fat and muscle, you will also reduce muscle aging. Muscle aging is the aging of the human body. representative, which is very harmful to the body. Let's look at the connection between weight and fat, water, and muscle, and how to judge fat loss.

1. How to judge fat regulation.

How to judge fat adjustment can be done by measuring body fat with measuring instruments (soft ruler, body fat rate clip, body fat scale, etc.). ), then multiply the weight and body fat to obtain the net fat weight × body fat rate (%), and compare it with the net fat in different periods to distinguish whether the fat has been reduced. Of course, you can also consider it based on the comparison chart in the mirror. Because there are deviations in accurately measured body fat, this method has a certain deviation. If you want to get accurate information, you have to go to the hospital.

2. Weight and muscle.

There is no doubt that in the process of losing weight, we inevitably have to exercise and keep fit, and fitness will inevitably lead to muscle improvement, and muscle growth will lead to weight gain; of course, generally speaking, Everyone builds far less muscle than they burn fat. At the same time, the relative density of muscle is much higher than fat and water, so everyone will look slim.

3. Weight and water content.

Water is particularly harmful to body weight. Due to the increase or decrease in water content, weight changes can reach 5 kg. A very simple situation is that after a heavy sweating jog, the weight suddenly decreases. This is not the result of fat burning, but the result of water flow. Many people like to lose weight and weigh themselves. This is obviously not objective, so everyone with edema physique loses weight. It is more obvious, because it is much easier to reduce muscle water than to reduce fat during weight loss, especially for delicious lazy, edematous body constitution, and high water content.

4. Weight and fat.

The main method to lose weight is a reasonable diet and scientific exercise, which is what people often say, shut up, open your legs, lose weight, maintain muscles, and exercising muscles can have the actual effect of losing weight. 3. What is the most scientific amount of fat loss in one week?

Theoretically, the maximum fat burning is 1 kilogram per week. Of course, during fat loss, muscle and water changes also occur, compromising weight. The safe weight loss category strongly recommended by the French Nutrition Charity Foundation, the British Nutrition Association and the American Nutrition Association is 0.5 to 1 kg per week. When the weight loss rate is greater than this category, the incidence of nutritional deficiencies, gallstones and other diseases will be greatly increased.

If you lose weight gradually and scientifically, your weight will show a rapid and slow pattern. At the beginning, due to the outflow of some water, the weight loss rate will be faster. After 1 to 2 weeks, the water content will remain balanced and the weight loss will be simple, so the weight loss rate will be slow. This is normal. If you want to prevent excessive muscle loss during weight loss, you need to ensure adequate protein intake.

Many weight loss agencies or coaches claim that they can help you lose more than 10 kilograms of weight in one month. This method is particularly harmful to health. Weight loss is mainly about water and muscle, not fat. Pay attention; in the entire process of weight loss, we should also clearly understand that we must reduce water, muscle, and fat, and then use an appropriate diet. Cooperate with each other for exercise and cannot blindly follow the trend.