Dieting to lose weight can help you lose weight in a few days

Dieting to lose weight usually results in weight loss within 3-7 days, and the specific effect is influenced by factors such as basal metabolic rate, initial weight, strict dietary control, water loss, and individual differences.

1. Basal metabolic rate: People with high basal metabolic rate consume energy faster and experience more significant weight loss after dieting. Muscle mass, age, and gender all affect metabolic levels, with males typically having a 5% -10% higher metabolic rate than females. Maintaining muscle mass through moderate exercise can prevent a decrease in metabolic rate caused by dieting.

2. Initial weight:

Overweight individuals lose weight faster in the early stages because their bodies need to consume more energy to maintain basic activities. Individuals with a larger weight base may lose 2-4 kilograms in the first week, but the rate of weight loss will gradually slow down. At this time, it is necessary to adjust the diet structure rather than further reducing calories.

3. Dietary control intensity:

A daily intake of less than 1200 calories is considered an extremely low calorie diet, which can lead to significant weight loss in the short term but can easily cause fatigue and hypoglycemia. It is recommended to adopt a mild diet that reduces 300-500 calories per day, combined with high protein and high fiber foods to prolong satiety.

4. Water loss: In the early stages of dieting, weight loss mainly comes from the consumption of water and glycogen, with 3 grams of water loss per gram of glycogen. Within 3 days of strict carbohydrate restriction, weight loss may be 1-3 kilograms, but it is temporary and prone to rebound after resuming diet.

5. Individual differences:

physiological factors such as hormone levels and gut microbiota composition can lead to differences in weight loss effects. Edema before menstruation may mask the weight loss effect in women, and those with thyroid dysfunction should first regulate their underlying diseases before attempting to lose weight through dieting.

Dieting and weight loss should be accompanied by a balanced intake of nutrients, with a daily guarantee of 1.5 liters of water and 30 minutes of low-intensity exercise such as brisk walking. Long term use of extremely low calorie diets may lead to a 15% -30% decrease in basal metabolic rate. It is recommended to adopt intermittent dieting and control calories 2-3 days a week instead of continuous dieting. If adverse reactions such as dizziness and amenorrhea occur, stop immediately and consult a nutritionist to adjust the plan. Regular monitoring of body fat percentage during weight loss is more meaningful than simply focusing on weight, and the healthy weight loss rate should be controlled within the range of 0.5-1 kilograms per week.