How much weight do you lose in a month by fasting once a week

Fasting lightly once a week for a month may result in a weight loss of 1-3 kilograms, which is influenced by factors such as basal metabolic rate, degree of dietary control, and exercise intensity. During light fasting, it is necessary to ensure basic nutrient intake and avoid health risks caused by excessive dieting.

Light fasting promotes fat breakdown by temporarily limiting calorie intake, but the speed of weight loss varies from person to person. When healthy individuals adopt the 16:8 light fasting method, if they reduce about 500 calories on the same day and maintain a balanced diet for the other 6 days, combined with moderate exercise, they may experience a significant decrease in body fat within a month. People with higher muscle mass may have better weight loss effects than those with lower muscle mass due to faster basal metabolism. On light fasting days, it is recommended to choose high protein and high dietary fiber foods to prolong satiety, such as eggs and broccoli.

Some populations may experience small fluctuations in weight. Individuals with poor metabolic adaptability will actively reduce their calorie expenditure to cope with energy gaps. premenstrual hormone changes in women may lead to water and sodium retention, temporarily masking the effect of weight loss. Individuals with insulin resistance or thyroid dysfunction should consult a doctor before attempting a light fasting. Those with a larger weight base lose weight faster in the early stages, but as their weight decreases, the weight loss rate under the same dietary control will gradually slow down. During light fasting, it is recommended to drink no less than 2000 milliliters of water per day and avoid sugary drinks. It can be paired with low-intensity exercises such as brisk walking and yoga to enhance the effect, but high-intensity training is not recommended on fasting days. If you experience symptoms of low blood sugar such as dizziness and fatigue, you should immediately supplement with a small amount of nuts or yogurt. Long term weight loss requires establishing sustainable dietary habits, and relying solely on light fasting may lead to a decrease in metabolic rate. Losing more than 5% of body weight per month may lead to malnutrition and requires timely adjustment of the plan.