What are the standards for healthy weight loss?

What are the standards for healthy weight loss?

Balanced nutrition and calorie control = healthy weight loss

There is no secret to weight loss, it is just the formula above. Don’t be superstitious about any magical and quick-effect monthly weight loss of 30 pounds. That is misleading consumers and is completely harmful to the body. Healthy irresponsibility.

On the basis of good health, it is normal to lose 6-10 pounds per month. (Of course, except for those who weigh more than 200 kilograms, the base is large and they lose more than ordinary people).

People eat three meals a day, with an average of 600-800 calories per meal (we calculate it as an average of 700 calories per meal), which means they consume 2,100 calories a day.

If you want to lose weight and lose 6-10 pounds at this basic rate every month, you must control the calories you eat to 1,100 calories a day. A normal person consumes 2,000-2,400 calories a day ( Calculated based on an average of 2,200 calories), if you eat 1,100 and consume 2,200, is it a deficit of 1,100 calories every day?

The missing 1100 calories must be made up by burning fat (but fat will only be burned on the basis of balanced nutrition, otherwise it will only consume muscle)

One week Seven days is 7X1100=7700 kcal. And 7,700 calories is exactly equal to 1 kilogram of pure fat. So you can lose about 4 kilograms (6-10 kilograms) in one month.

Some friends will say after reading it, wow, it’s so simple. Then I’ll have an apple for breakfast (200 calories), an apple for dinner (200 calories), and one meal for noon (700 calories). Wouldn’t this make me lose weight? Haha, very silly and naive, have you noticed? All of the above only meet the condition of "calorie control", but "balanced nutrition" is not achieved at all.

If you only achieve calorie control and cannot achieve balanced nutrition, let me tell you, what you lose will definitely not be fat, but your muscles, which will harm the function of your organs.

Muscles help us consume calories. If your muscles become less and less, you will rebound immediately and become fatter and fatter! Completely trapped in a vicious cycle! This is why many friends who have used unhealthy weight loss methods to lose weight many times end up losing more and more weight.