Phased weight loss, nutritional balance and calorie calculation practice
Correct phased reduction
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Losing 10 kilograms in a week is magic. However, there must be a timeframe for seeing the expected weight loss. Body type and degree of obesity influence the weight loss method. To lose 5-10 kilograms, it will generally take 3-6 months.
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Some might say three months is too long. However, it's important to remember that your current physique is the result of years of effort. Is it easy to eliminate it in just three months? True weight loss has no shortcuts; it requires consistent effort and time to achieve your goal.
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Furthermore, you may encounter a weight loss plateau, where the weight loss process stops. This typically occurs about a month after starting the diet control program. Many people experience this and give up halfway through their weight loss journey. This is a real shame; if you could persevere, you would definitely achieve your weight loss goals.
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Why does weight plateau occur? This is due to the body's "adaptation phenomenon," which has been described earlier.
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In the initial stage of weight loss diet control, there will be weight loss, which is a significant event for the body. Naturally, the body will reduce the calories it burns and increase its ability to absorb nutrients; it is necessary to maintain the weight at this time by relying on a small amount of calories.
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If you exercise, your body will adjust to burn the calories from the exercise, reducing the body's "adaptation" process. Therefore, if you continue to control your diet, your body will get used to this weight loss and your weight will continue to decrease.
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At the same time, the body will issue "commands" indicating the level of dietary control required to continue losing weight.
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Therefore, weight loss can occur in stages. The important thing is not to give up or resort to more drastic dieting when weight loss stops. Instead, continue with exercise at your own pace.
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The body's adaptation process is a perfectly natural response for maintaining life, and it needs to be understood and addressed. However, if there is no plateau and weight loss occurs rapidly, it is actually a dangerous phenomenon that requires attention.
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Furthermore, if the body can lose weight linearly, it is also likely to gain weight linearly as well. The correct way to lose weight is gradually and in stages. Otherwise, the body is very likely to experience a rebound in weight gain.
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Three tools for scientifically controlling weight loss through diet:
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> ①Heat meter;
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②Step counter;
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Weight loss should not neglect nutritional balance
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Everyone's weight loss diet is different. It's important to understand each person's age, gender, occupation, how long it will take to lose weight, and to what extent, as well as other relevant health factors.
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For example, a working-class woman in a relatively low-intensity job typically burns about 1900 kcal per day. If she engages in about 300 kcal of physical activity daily, her total daily calorie expenditure would be 2200 kcal. If she restricts her daily calorie intake to 1800 kcal, she would be short 400 kcal per day. Maintaining this level of daily intake would result in a calorie deficit of 12,000 kcal per month.
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One kilogram of body fat contains approximately 7,000 kilocalories, so in a month, you would lose about 12,000 ÷ 7,000 = 1.7 kilograms of weight.
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If you restrict your calorie intake to 1600 kcal, and reduce your daily calorie intake by 600 kcal, you can achieve a weight loss of approximately 2.6 kilograms per month (18000 ÷ 7000 = 18000 kcal).
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However, when using such numbers as a weight loss goal, one should not make unreasonable weight loss plans, but should pay attention to nutritional balance in order to make it sustainable in the long term.
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The balanced ratio of the three macronutrients should be 62.51.5.
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How should we maintain the nutrition required for a weight loss diet? Among all nutrients, there are three major categories of essential nutrients: carbohydrates, proteins, and fats.
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Carbohydrates are the body's primary source of energy. You should consume at least 500 calories a day, which can be achieved by eating one bowl of rice per meal, three times a day.
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If the amount of protein in the active tissues of the human body is insufficient, the tissues of muscles and internal organs will atrophy. Therefore, special attention needs to be paid to supplementing protein intake during weight loss diet control. For a standard weight, at least 1 to 1.2 grams of protein should be supplemented per kilogram per day.
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A person with a standard weight of 50 kg needs 50 × (1～1.2) grams = 50～60 grams of food.
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If fat intake is restricted, some fat-soluble vitamins, such as vitamin A and vitamin D, will be insufficient. At the same time, high-fat foods can make people feel full and suppress hunger, so appropriate fat intake is an important part of a sustainable weight loss diet.
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The minimum daily requirement for fat is approximately 20 grams. Therefore, the minimum daily intake of the three macronutrients should be maintained at a ratio of carbohydrates:protein:fat = 6:2.5:1.5.
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In addition, adequate intake of vitamins, minerals, and water is also necessary.
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Familiar with calorie calculations
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Those who want to lose weight and control their diet must learn how to calculate calories and understand its significance. After calculating the actual calorie count, it should be recorded. This is called a diet diary.
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Exercise levels vary from person to person. Under normal circumstances, each kilogram of body weight requires approximately 30 kilocalories to burn per day. Therefore, your daily calorie requirement is calculated as "weight x 30 kilocalories," or you can use "weight x 25 kilocalories" as your daily calorie intake standard based on your weight loss goals to determine if you are overeating.
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Don't think it's troublesome; you'll get used to it after a month of consistent recording. One secret is to always keep a food calorie exchange chart with you, constantly reminding yourself how many calories each food contains. Repeat this before each meal, reminding yourself to calculate calories, and the calorie conversion will become fun, making your weight loss plan more successful.
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When setting a weight loss diet goal, a common approach is to reduce daily calorie intake to 1600 kcal. For an obese person, a more effective way to lose weight is to reduce daily calorie intake by 500 kcal.
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If this continues for two weeks, a reduction of 500 x 14 = 7000 kcal is approximately equivalent to a weight loss of one kilogram.
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For people who are obese due to overeating, the first step is usually to reduce snacking. Then, reduce the amount of rice, bread, and other foods consumed at regular meals. If excessive calories are still present, carefully reduce the intake of foods high in sugar and fat.
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Some people eat more fruits and vegetables to reduce their intake of sugar and fat. However, fruits also contain sugar, and eating too many can lead to excessive calorie intake.
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Those who choose to eat vegetables or salads should pay special attention to salad dressings to see if they contain excessive amounts of fat and oil. This careful approach to eating, along with ensuring a balanced intake of nutrients, is the correct way to lose weight.
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So, for the sake of your health, start paying attention to the calorie content of your meals tomorrow morning!