How much fat can you lose in a month? Is losing weight fat? The answer is a bit unexpected.

I often see some exposure on the Internet and lose weight 3 times a month; The question is, is 3 kilograms of relief all fat? How much fat can you lose in a month without endangering your health? I think this is also a problem that exercise should first establish before losing weight. This is also a very interesting topic, and the answer may exceed some people's expectations: 4 kg. First, light weight means that you have lost weight?

Weight does not really reflect a person's obesity level, and the change of weight does not necessarily mean whether a person's fat has been adjusted. The three main factors that damage weight are muscle, fat and water. Weight regulation is the result of the interaction of this factor. For example, fat and muscle will not change, and water may increase weight; Fat, muscle and water may also lose weight. That's why some people lose weight significantly, and some of the actual results are not significant. Some people know that the fleshy land is edema, which looks more like edema. Some people are obese, but they look strong. Losing weight does not mean losing weight, losing weight, and fat may not necessarily decrease. Second, is the weight you lost really fat?

Nowadays, many people choose to go on a diet to lose weight. In fact, it may not only relieve fat, but also greatly reduce protein intake, which may lead to muscle aging. In other words, if you reduce fat and muscle, muscle aging is the representative of human aging, which is very harmful to the body. Let's look at the relationship between weight and fat, water and muscle, and how to judge the loss of fat.

1. How to judge the regulation of fat.

how to judge the adjustment of fat can be measured according to measuring instruments (soft ruler, body fat rate clamp, body fat scale, etc.). ), and then multiply the body weight and body fat to obtain the net fat weight × body fat rate (%), and compare with the net fat in different periods, distinguish whether the fat is reduced. Naturally, it can also be considered according to the comparison chart in the mirror. Because of the deviation of accurately measured body fat, this method has certain deviation. If you want to get accurate information, you must go to the hospital.

2. Weight and muscle.

there is no doubt that in the process of losing weight, we will inevitably 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's fitness muscles are much lower than the ignited fat. At the same time, the relative density of muscle is much higher than that of fat and water, so everyone will look slim.

3. Body weight and water content.

water is particularly harmful to body weight. Due to the increase or decrease of moisture, the weight change can reach 5 kg. A very simple situation is that after a lot of sweaty jogging, the body suddenly loses weight, which is not the result of fat ignition, but the result of water flow. Many people like to lose weight and weigh themselves, which is obviously not objective, so it is more obvious for everyone with edema constitution to lose weight, because it is much easier to reduce muscle water than fat during weight loss, especially delicious laziness, edema constitution and high moisture content.

4. Body weight and fat.

The main methods to lose weight are reasonable diet and scientific exercise, that is, people often say that keeping your mouth shut, opening your legs, losing weight, keeping your muscles and exercising your muscles can have practical effects on losing weight. 3. What is the most scientific way to lose fat in a week?

theoretically, the maximum value of fat ignition is 1 kg per week. Of course, in the process of fat loss, muscles and water will also change, thus damaging weight. The safe weight loss category strongly recommended by French Nutrition Charity Foundation, British Nutrition Association and American Nutrition Association is .5 ~ 1kg per week. When the weight loss rate is greater than this category, the incidence of diseases such as lack of nutrition and gallstones will greatly increase.

If you gradually lose weight scientifically, your weight will show the regularity of fast and slow. At first, because some water flows out, the weight loss rate will be faster. After 1~2 weeks, the water keeps balance and the weight loss is simple, so the weight loss rate is slow, which is normal. If you want to prevent excessive muscle outflow during weight loss, you need to ensure adequate intake of protein.

Many weight-loss agencies or coaches claim that a month can help you lose more than 1 kilograms. This method is particularly harmful to health. The main way to lose weight is water and muscle, not fat. In the whole process of losing weight, we should also clearly understand that we must reduce water, muscle and fat, and then use appropriate diet to cooperate with fitness exercises, and we should not blindly follow the trend.