Dieting for weight loss takes effect in a few days

Dieting for weight loss usually results in weight loss within 3-7 days, and the actual effect is influenced by basal metabolic rate, dietary structure, exercise coordination, water balance, and individual differences.

1. Basal metabolic rate: People with high basal metabolism lose weight faster in the early stages, and muscle mass and hormone levels directly affect the rate of energy expenditure. Men usually show faster results than women due to their higher muscle mass, but the effects may be delayed in middle-aged and elderly people with reduced metabolism. Reasonably controlling the calorie deficit between 300-500 calories can avoid a decrease in metabolic adaptability.

2. Dietary structure:

Low carbohydrate diet may result in a weight loss of 2-3 kilograms in the first 3 days, mainly due to water loss. A high protein diet can maintain muscle mass and, when combined with dietary fiber, prolong satiety. Although complete fasting has significant short-term effects, it can easily lead to hypoglycemia and a rebound in binge eating. 3. Exercise coordination: 30 minutes of aerobic exercise per day can accelerate initial weight loss, while HIIT training can produce sustained fat burning effects. Sedentary individuals should combine resistance training to prevent muscle loss, and replenish electrolytes promptly after exercise to avoid dehydration affecting weight data.

4. Water balance:

Reduced salt intake can lead to rapid drainage in the first 3 days, and actual weight loss needs to be observed for more than 2 weeks. Drinking 2000ml of water daily can promote the elimination of metabolic waste, but excessive drinking may mask the true progress of weight loss.

3. Individual differences:

Insulin sensitive individuals have a faster response to carbohydrate control, while those with thyroid dysfunction may experience delayed effects. Obese individuals with a BMI greater than 28 often lose weight faster in the early stages than slightly overweight individuals, but caution should be exercised about the risk of skin laxity.

It is recommended to adopt a step-by-step diet method. In the first week, reduce refined carbohydrates and record fasting weight in the morning. In the second week, increase the proportion of high-quality protein and vegetables, and cooperate with strength training three times a week. Avoid anxiety caused by daily weighing and pay attention to health indicators such as waist circumference changes and physical fitness improvement. Postpartum women should ensure a basic daily intake of 1800 calories, and strict dieting is strictly prohibited for children and adolescents. If there are signs of dizziness, amenorrhea, etc., stop immediately and seek medical attention. Long term dieting may lead to permanent damage to basal metabolism.