Don't be too happy when the weight scale number drops too early! 3 tips to teach you precise fat loss

Many people's first reaction when they see the numbers on the scale falling down is to cheer. But you may not know that what you lose may not necessarily be fat, it could be water or even muscle. True healthy weight loss requires smarter judgment methods.

1. Why weight loss does not equal fat loss

1. The impact of water fluctuations

More than 60% of the human body is water, and slight dehydration can cause significant weight loss. After high-intensity exercise and in the early stages of a low-carbon diet, the body will lose a large amount of water, but this is not related to fat loss.

2. Risk of muscle loss

Extreme dieting or single aerobic exercise may lead to muscle breakdown. Muscle density is higher than fat, and its volume is smaller under the same weight. Losing weight but increasing body fat percentage actually makes the body looser.

2. Three methods for scientifically judging the effectiveness of weight loss

1. Measure body circumference

Prepare a tape measure to regularly measure waist circumference, hip circumference, and thigh circumference. When fat is reduced, even if weight remains the same, waist circumference may shrink by 2-3 centimeters. It is recommended to measure at a fixed time every week, avoiding before and after the menstrual period.

2. Observe the tightness of the clothing.

Whether the buttons of fitted jeans can be easily fastened and whether the collar of the shirt becomes loose can better reflect real changes than weight numbers. Fat reduction will make the body lines tighter.

3. Use a body fat scale to assist

in selecting an electronic scale with body fat analysis function, and pay attention to measuring on an empty stomach in the morning. Continuous monitoring of trends is more important than single data, and a weekly decrease of around 0.5% in body fat percentage is a safe range.

3 Key Strategies for True Weight Loss

1. Eat enough protein

1.2-1.6 grams of protein per kilogram of body weight, and evenly distribute eggs, lean meat, and soy products into three meals. Adequate protein can protect muscles and allow the body to prioritize the consumption of fat for energy.

2. Strength training is essential

Three weight training sessions per week, starting with basic movements such as squats and push ups. An increase in muscle mass can improve basal metabolism, and even lying down consumes more calories than others.

3. Ensuring sleep quality

Continuous sleep deprivation can disrupt leptin secretion and increase the risk of binge eating. Ensure 7 hours of high-quality sleep, avoid blue light stimulation 2 hours before bedtime, and maintain the ideal bedroom temperature at 18-20 ℃. Losing weight is a long-term battle, don't be kidnapped by the numbers on the scale. As the lines in the mirror become clearer and climbing stairs stops panting, these changes are worth celebrating more than any number. Remember, a healthy body is never defined by a simple number.