How fast can you lose weight and how much? What is the average weight loss drops rate? What to expect from a diet? These questions are of interest to those who lose weight in the first place. But people’s notion of the speed with which fat burns is not exactly realistic – especially against the background of diets in the style of “-10 per week.” We promise that this is real if you have a little time and starve. And we do not agree with anything that is lower than this figure.
This article is for those who are upset by losing “whole” by 500 grams per week; for those who believe that he is doing something wrong, and his metabolism is too low to lose weight quickly.
Weight loss drops – learn how
Before talking about the speed of weight loss drops, it is essential to learn how to distinguish between weight loss and fat loss.
Body weight is not only fat, even the thickest person with clinical obesity. These are organs, bones, muscles, water, glycogen and even the contents of the intestine. Weight loss does not specify what exactly goes.
Maybe the muscles. There may be glycogen and water that it holds. Maybe swelling. Anyone who has met with food poisoning knows how quickly to lose weight by 3-5 kg. But the weight returns, as soon as a person returns to normal life. Thus, all of the above falls under the “loss of excess weight.” But when people think about weight loss drops, they want to get rid of fat. When it comes to the figure, the primary goal is to lose as much fat as possible and keep as many muscles as possible. The rest of the ballast – water, glycogen, and food inside the digestive tract – are things that come and go.
So, by the end of the cycle, a woman suffers from swelling, adding up to 3 kilograms. The amount of glycogen and water it retains depends on the number of carbohydrates in the food. Especially noticeable are weight changes, when a person changes from a non-carbohydrate diet to a normal diet. Or vice versa – removes carbohydrates and the first week of enjoying a large “plumb.”
How do you know if muscle or fat goes away?
Weighing is only one way to control weight loss drops, and it does not show the whole picture. The ratio of fat and muscle in the body is called the body composition. It is this that determines how we look.
A lot of fat and a little muscle is an ordinary fat man. A little fat and a little muscle is a figure of skinny-fat. A lot of fat and a lot of muscles is a massive stocky figure. A little fat and a lot of muscles are what everyone dreams of, a beautiful sports body. Therefore, it is important to monitor not only the arrow on the scales but also the ratio of fat and muscle.This will make it clear what you are losing.
You can find out the composition of the body in many ways – paid and free, accurate and approximate. Among them – biomepedansometry, measurement of skin folds by a caliper.
The best way to save muscle during weight loss is to have enough protein, exercise strength and maintain (or even increase) the working weight. If the working weights gradually decrease, it can be a signal that the muscles become smaller. That’s why it’s important to keep a training diary – it allows you to see progress, increase in weights or drop from a week to a week.
What is the rate of fat loss – normal?
The norm is a loss of 0.5-1.0% of body weight per week. This is a good indicator, which ensures that fat goes away (1). If your weight is 70 kg, then you should expect a loss of 350-700 grams per week. More slender people lose less – on the lower border and even less. People with sizeable excess weight, obesity lose more – up to 2 kg. It looks just pathetic in comparison with the “-10 per week” diet, but this is a reality.
Even if we sit on a hungry carbohydrate diet – cucumber, kefir, celery – fat will still go about the same amount. All other “plumbs” – water, glycogen, edema and intestinal contents. As soon as the body gets rid of “non-fat” ballast, weight loss slows down to the same 0.5-1 kg per week.