What pace is ideal? Introducing how to tighten without strain
All you need to know for a successful diet is how much weight loss is right for you. If you don’t know how fast you’re losing weight, you may lose weight temporarily but rebound quickly.
How fast is it ideal to lose weight?
If you can lose weight at a pace that suits you, you will be able to continue your diet without putting a heavy load on your body, and it will be difficult for you to recover your weight even after you reach the proper weight.
It is no exaggeration to say that a successful diet depends on knowing how fast you should lose weight. So make sure you know your ideal pace.
Ideally, you should lose less than 5% of your body weight per month
Ideally, you should lose less than 5% of your current weight in a month to avoid losing weight.
For example, if you are a 50 kg person, you can drop 2.5 kg, and if you are a 60 kg person, you can drop it to 3 kg in a month. If you can lose weight at this pace, you can lose 10 kg within half a year, so it can be said that it is not a bad pace.
If you try to reduce it further in a month, you will have to do extreme dietary restrictions and high intensity exercise. As a result, it becomes difficult to continue and it becomes easier for your weight to return to normal.
For example, if you aim to lose 10 kg in a month, you have to consume 70,000 kcal. It is 2,330 kcal per day.
The average daily calorie intake of a woman is 1,800 kcal, so even if you fast for a month, you cannot lose 10 kg of body fat.
Therefore, it is impossible to lose 10 kg of “body fat” in one month. If you want to lose body fat, it is realistic to lose weight steadily at a pace of 2 to 3 kg per month.
Is it impossible to lose weight in a short period of time?
Some diet methods claim that you can lose 10 kg in a month. When you see such things, you may wonder, “Is it impossible to lose weight at once in a short period of time?”
The conclusion is “impossible”. Of course, you may be able to drop 10kg temporarily, but it will come back soon.
This is because when you lose 10 kg in a month, you lose water, not body fat. Moisture accounts for 60-70% of a person’s body weight, so if we can reduce that water content, we will lose weight. However, since it is water that has been lost, the weight will return soon.
It is not good for your body to lose weight rapidly in a short period of time. It can make your skin feel sick, feel cold, and risk returning weight.
Therefore, losing weight at the ideal pace that suits you is the best way to lose weight and it is difficult for you to return to your weight.
What are the NG habits that should not be on a diet?
By losing weight within 5% of your body weight in a month, it will be easier for you to succeed in your diet without returning to your original weight.
So what are some of the habits that make dieting more likely to fail? I will introduce NG habits, so please check if you are okay.
Dietary NG habits
・ Extremely reduce diet
You can lose weight rapidly by taking the extreme steps of skipping one meal and removing carbohydrates from your diet. However, the extreme method does not last long, so you may lose weight and gain more than your original weight.
・ Eat fast or sick
It takes 15 to 20 minutes after you start eating until the satiety center begins to work and your appetite is suppressed. Therefore, if you become a habit of eating fast, you will finish eating before you feel “full”, and it will be easier for you to gain weight.
It is also NG to eat a doka that tries to supplement the calories of 2 to 3 meals with 1 meal a day. As you are hungry for a long time and stress builds up, you are more likely to eat more than you have decided.
・ The nutritional balance is unbalanced
If your diet is unbalanced and you don’t get enough of the nutrients you need, you’ll lose muscle mass. If you lose muscle mass, your metabolism will deteriorate and you may not be able to lose weight.
Prepare staple foods, main dishes, and side dishes as much as possible so that they contain sugar, protein, and dietary fiber in a well-balanced manner.
Exercise NG habits
・ Too much aerobic exercise
If you do aerobic exercise such as jogging or running for more than 20 minutes, fat will burn, but at the same time your muscles will be broken down.
Therefore, if you do too much aerobic exercise, you will lose muscle mass, and as a result, your basal metabolism will also decrease, making your body hard to lose weight.
To maintain muscle mass, you should try to do aerobic exercise every other day or use muscle training together.
・ Do aerobic exercise on an empty stomach
The main sources of energy for aerobic exercise are sugars and lipids. Exercising on an empty stomach means exercising with a low amount of sugar in your body, so if you exercise for a long time, your body will run out of gas.
If this happens, symptoms such as hypoglycemia and dehydration are likely to occur, which can lead to dangerous conditions. Before exercising, be sure to drink water and digestive foods.
・ Do not eat just by exercising
After aerobic exercise, your muscles are damaged and you are deficient in the nutrients you need. If you don’t get the nutrients you need in your diet, your muscles will tend to cramp and you may be tired for a long time.
After exercising, it is important to consciously consume protein, carbohydrates, amino acids and minerals.
What should I do to lose weight?
If you can lose weight at a weight loss pace that suits you without overdoing it, it will be easier for you to succeed in your diet.
The first thing you need to do to lose weight is to plan, and to eat and exercise properly.
make a plan
It’s easier to reach your goal by setting a target weight and starting a diet, rather than just vaguely starting a diet to lose weight.
It is a good idea to set your target weight to your own weight. You can find your proper weight by height (m) x height (m) x 22 (BMI).
Taking the average height of a woman in her 20s and 30s, 158 cm, as an example, the appropriate weight is 1.58 x 1.58 x 22, which is 55 kg.
If you try to calculate your proper weight and it is over, make a plan to reduce it. If you want to lose 10kg, it’s a good idea to slow down a little less than 2kg a month and make a plan to lose 10kg in half a year.
If you plan to lose weight at a pace of 2 kg per month, you need to limit your energy to 500 kcal per day.
Decide specifically how much calories you can burn with exercise and how much you can limit your calorie intake with your diet.
Also, weigh yourself daily and keep track of how many calories you have consumed in your diet and how many calories you have consumed in your exercise.
Then you can see how fast you can lose weight, albeit roughly.
Try to eat properly and exercise
It is difficult to lose weight if you do not exercise only with dietary restrictions, or if you exercise but do not restrict your diet.
Only with proper nutritional balance and proper exercise can you lose weight in a healthy manner.
The standard calorie intake for a woman per day is 1,800 kcal, so please check if the calorie intake is exceeded at this stage.
If it is over, think about where the cause is and how to keep it within 1,800 kcal, and then execute it.
Carbohydrates tend to become fat, so try to devise a diet to gradually reduce calorie intake, such as by making a menu centered on vegetables.
Once you have a proper diet, the next step is to exercise moderately. The calorie intake from the diet is 1,800 kcal per day, of which 1,200 kcal is consumed by basal metabolism, so if 600 kcal can be consumed by exercise etc., it means that you will not gain weight.
If you can increase your basal metabolism by consuming more calories than you consume, you will definitely lose weight, so let’s go on a diet with a good combination of diet and exercise.
Ideally, you should lose less than 5% of your body weight per month. First, know your proper weight and plan how fast you want to lose weight in a month.