The ideal diet is a weight loss of -3kg
per month!?
How fast is it ideal to lose weight?
If you can lose weight at your own pace, you can continue dieting
without putting a heavy load on your body, and you won't have to rebound after
you reach the right weight.
It's no exaggeration to say that the success of the diet depends
on knowing how fast you should lose weight. So be sure to know your ideal
pace.
Ideal for weight loss within 5% of body weight
per month
To avoid rebounding, it is ideal to lose less than 5% of your
current weight per month.
For example, if you are a 50 kg person, you can drop it to 2.5 kg
and a 60 kg person to 3 kg in one month. If you can lose weight at this
pace, you can lose 10 kg within half a year, so it's not bad.
If you do not try to reduce it anymore in a month, you have to
have extreme dietary restrictions and high-intensity exercise. This makes
it difficult to continue and makes it easier to rebound.
For example, if you want to drop 10kg in a month, you have to
consume 70,000 kcal. It is from 2,330kcal per day.
The average daily calorie intake for a woman's daily diet is 1,800
kcal, so even if you fast for one month, you cannot drop 10 kg of body fat.
So it is impossible to drop 10 “body fat” in a month. If you
want to lose body fat, it's realistic to lose weight reasonably at a pace of
2-3 kg per month.
Is it impossible to lose weight in a short
time?
Some of the diet laws say that you can lose 10 in a month. If
you look at such things, you might think, “Is it impossible to lose weight at
once?”
The conclusion is “impossible”. Of course, you may be able to
drop 10 drops temporarily, but it will return soon.
Because when you lose 10kg in a month, it is not body fat but
water. Since water accounts for 60-70% of the weight of a person's body,
weight can be reduced if the water can be reduced. However, since it is
moisture that has been lost, the weight returns immediately.
It is not good for the body to lose weight rapidly in a short
period of time. There is a risk that the skin will be sick and cold, and
it will be easier to rebound.
So, losing weight at an ideal pace that suits you is the best way
to lose weight and it's hard to rebound.
What NG habits should not
be on a diet?
By losing weight within 5% of the weight per month, it will be
easier to succeed in dieting without rebounding.
So what are some of the habits that diets tend to fail? I
will introduce you to NG habits, so please check if you are okay.
NG habits in the diet
・ Extremely reduce meals
If you take the extreme method of skipping a meal or removing
carbohydrates from a meal, you can lose weight rapidly. However, since
extreme methods do not last long, they can rebound and gain more than their
original weight.
・ Eating fast and eating
It takes 15-20 minutes from the start of the meal until the
satiety center starts working and the appetite is reduced. So, if you eat
quickly, you will end up eating before you feel full.
Doka eating that tries to supplement 2-3 calories with 1 meal per
day is also NG. Since you are hungry for a long time and stress builds up,
you are more likely to eat more than you have decided.
・ Nutritional balance is biased
If your diet is not well balanced and you don't get enough of the
nutrients you need, you will lose muscle mass. When muscle mass falls,
metabolism may worsen, and it may become a constitution which is hard to lose
weight.
Try to prepare as many staple foods, main dishes, and side dishes
as possible, so that sugar, protein, and dietary fiber are contained in a
well-balanced manner.
NG habits of exercise
・ Excessive aerobic exercise
If you do more than 20 minutes of aerobic exercise such as jogging
or running, fat will burn, but at the same time your muscles will be broken
down.
So, if you do too much aerobic exercise, your muscle mass will
drop, and as a result, your basal metabolism will drop, making your body harder
to lose weight.
In order to maintain muscle mass, you should do aerobic exercise
every other day or use muscle training together.
・ Aerobic exercise on an empty stomach
The main sources of aerobic energy are carbohydrates and
lipids. Exercising on an empty stomach means exercising with less sugar in
the body, so if you exercise for a long time, your body will be out of gas.
If this happens, symptoms such as hypoglycemia and dehydration are
likely to occur and can be dangerous. Before exercising, make sure that you
take something that is good for water and digestion.
・ Exercise only and do not eat
After aerobic exercise, the muscles are damaged and the necessary
nutrients are in short supply. If you don't replenish the nutrients you
need in your diet, your muscles will easily become convulsed and you may end up
being tired for a long time.
After exercising, it is important to take protein, carbohydrates,
amino acids, and minerals consciously.
What should I do to lose
weight?
If you can lose weight with your own weight loss without overdoing
it, it will be easier for you to succeed in the diet.
The first thing you need to do to make sure you can make a plan is
to make a plan and make sure you eat and exercise properly.
make a plan
If you just want to lose weight, it is easier to achieve the goal
if you start dieting with a target weight set rather than starting a diet
vaguely.
The target weight should be set to your own appropriate
weight. Your proper weight can be calculated by height (m) x height (m) x
22 (BMI).
Taking an average height of 158cm for women in their 20s and 30s
as an example, the appropriate weight is calculated as 1.58 x 1.58 x 22 and
55cm.
If you are overrun after calculating your proper weight, make a
plan to reduce that amount. If you want to drop 10kg, you should make a
plan that you can reduce the pace by less than 2kg a month and lose 10 months
in half a year.
If you plan to lose weight at a rate of 2 kg per month, you will
need to limit 500 kcal of energy per day.
Determine how much calories you can consume with exercise and how
much you can limit your calorie intake with a meal.
Also, measure your body weight every day and keep track of how
many calories you've consumed in your diet and how many calories you've
consumed in exercise.
Then you can see how fast you can lose weight, though roughly.
Try to eat and exercise properly
It is difficult to lose weight if you do not exercise with dietary
restrictions alone, or exercise but not dietary restrictions.
A proper diet with a good nutritional balance and proper exercise
can help you lose weight in a healthy way.
The approximate daily calorie intake for women is 1,800 kcal, so
check to see if you are overdose at this stage.
If it is over, think about where the cause is and how to keep it
within 1,800kcal and run it.
Carbohydrates are easy to become fat, so try to devise a meal to
gradually reduce the calorie intake by making it a vegetable-centered menu.
If you have a proper diet, the next step is to exercise
moderately. The calorie intake from a meal is 1,800kcal per day, but
1,200kcal is consumed in the basal metabolism, so if you can consume 600kcal by
exercise, the weight will not increase.
If you can increase your basal metabolism by increasing your calorie
consumption over your calorie intake, your weight will inevitably decrease.
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