Dieting to lose weight for a few days shows results

Dieting for weight loss usually shows initial results within 3-7 days, and the specific time of effectiveness is related to basal metabolic rate, dietary control intensity, initial weight, exercise coordination, and individual differences.

1. Metabolic rate impact: People with high basal metabolic rates consume energy faster and experience more significant weight loss after dieting. Individuals with higher muscle mass typically have higher metabolic rates and may observe weight changes within 3 days. People with lower metabolic rates may take 5-7 days to see results.

2. Dietary control intensity:

When the daily calorie deficit is between 500-800 calories, weight loss can be observed in about 5 days. Adopting a very low calorie diet with less than 800 calories per day may take effect within 3 days, but it may pose risks such as hypoglycemia and fatigue, and long-term use is not recommended.

3. Initial weight base: People with a body mass index (BMI) exceeding 28 tend to experience rapid weight loss during the initial stages of dieting due to their high water and glycogen reserves, which can be observed in approximately 3-5 days. The BMI24-28 of slightly overweight individuals may take about a week to observe significant changes.

4. Degree of exercise coordination:

Combined with 30 minutes of aerobic exercise per day, it can take effect 1-2 days in advance. Exercise can accelerate fat breakdown and reduce muscle loss. It is recommended to choose low-intensity exercises such as brisk walking and swimming to avoid excessive consumption.

5. Individual difference factors:

Women may delay the effect due to water and sodium retention before menstruation. Patients with metabolic diseases such as thyroid dysfunction and insulin resistance may experience delayed effects for more than 10 days. It is recommended to adjust the plan under the guidance of a doctor.

In the early stages of dieting and weight loss, weight loss mainly comes from water and glycogen consumption. It is recommended to adopt a balanced low calorie diet pattern, with a daily intake of no less than 1200 calories and a protein intake of 1-1.2 grams per kilogram of body weight. You can eat more high fiber vegetables such as broccoli and spinach, and pair them with moderate coarse grains such as oats and quinoa. Avoid completely fasting carbohydrates to prevent a decrease in basal metabolic rate. Weight loss should not exceed 1 kilogram per week, as rapid weight loss can lead to skin sagging, menstrual disorders, and other issues. If discomfort symptoms such as dizziness and palpitations occur, immediately stop dieting and seek medical evaluation. Long term weight loss requires a combination of strength training to maintain muscle mass and establish sustainable eating habits.