How to lose 20 pounds in a month? Why not recommend you to lose weight like this?

Losing 20 pounds in a month may sound tempting, but you may not know that this rapid weight loss is destroying your health. The weight loss methods that claim to "lose 20 pounds per month" often come at a terrible cost.

1. 5 health risks of rapid weight loss

1. Severe muscle loss

Extreme dieting can cause the body to break down muscles for energy. Research shows that muscle accounts for up to 25% of the weight lost by fast weight loss individuals. This means that the basal metabolic rate will continue to decline.

2. Endocrine system disorders

Severe fluctuations in body weight in a short period of time can interfere with the normal secretion of leptin and ghrelin. That's why many people are more prone to overeating after losing weight.

3. Increased burden on the heart

Electrolyte imbalance may lead to arrhythmia. Clinical observations have found that rapid weight loss patients are three times more likely to experience palpitations and dizziness than ordinary people.

4. Skin laxity and aging

Collagen and elastin fibers cannot adapt to sudden weight loss, resulting in a "sanddog like" laxity phenomenon. This type of skin injury often requires medical beauty techniques to improve.

5. High rebound probability

95% of rapid weight loss sufferers will regain weight within 3 years, and 70% of them will exceed their pre weight loss levels. This' yo yo effect 'causes greater harm to the body.

2. Three Golden Standards for Scientific Weight Loss

1. Weight loss of 0.5-1 kg per week

This is the recommended safe weight loss rate by the World Health Organization. Although it may seem slow, the main weight loss is fat rather than water or muscle.

2. Daily calorie deficit of 500 calories

Reducing 300 calories through dietary control and consuming 200 calories through exercise is the healthiest way. Equivalent to eating one less bowl of rice and walking fast for 40 minutes every day.

3. Balanced distribution of three major nutrients

Protein should be ensured to be 1.2-1.5 grams per kilogram of body weight, carbohydrates should account for no less than 40%, and high-quality fats should account for 20-30%.

3. Sustainable weight loss plan

1. Eat enough protein for breakfast

High protein breakfast such as eggs and Greek yogurt can maintain blood sugar stability. The experiment showed that the high protein breakfast group consumed 135 fewer calories throughout the day.

2. Strength training is essential

Resistance training 2-3 times a week can maintain muscle mass. For every 1 kilogram increase in muscle mass, basal metabolism increases by approximately 50 calories per day.

3. Sleep quality should be ensured.

Lack of sleep can lead to an increase in cortisol and promote abdominal fat accumulation. Ensuring 7-8 hours of high-quality sleep is crucial for weight loss. The methods that promise to lose weight quickly are not helping you, but harming you. True weight loss should be a reshaping of lifestyle habits, rather than short-term self harm. Remember, the weight gained through health will ultimately come at a greater cost. Instead of pursuing unrealistic goals, it's better to start now and use scientific methods to meet a better version of oneself.