I've been dieting and losing weight for a few days now, and I've started losing fat

Dieting to lose weight usually starts consuming fat after 3-5 days. The rate of fat breakdown is influenced by factors such as initial body fat percentage, calorie deficit size, metabolic level, exercise participation, and water balance.

1. Initial body fat percentage: People with a body fat percentage higher than 25% may initiate fat supply more quickly. Adipose tissue serves as a backup energy reservoir and is prioritized for use when glycogen reserves are depleted. Due to higher levels of testosterone, the metabolism rate of visceral fat in males is usually faster than that of subcutaneous fat in females.

2. Calorie Gap Setting:

A daily calorie gap of 500-750 calories can promote fat breakdown. Excessive dieting below basal metabolism can lead to muscle loss, which is not conducive to sustained weight loss. It is recommended to accurately control intake and maintain a moderate gap through a dietary record app.

3. Basal metabolic rate:

Individuals with high muscle mass have greater resting energy consumption and faster fat mobilization during fasting. For every 1 kilogram of muscle gain, an additional 13 calories can be burned daily. Strength training combined with protein supplementation can effectively maintain metabolic levels.

4. Exercise synergy effect:

Aerobic exercise accelerates glycogen consumption and promotes early entry into the fat burning stage. Fasting morning running and other exercise modes can increase the proportion of fat supply to 67%. It is recommended to perform 150 minutes of moderate intensity aerobic and resistance training per week.

5. Water and Electrolytes: Dehydration can inhibit lipase activity, and daily water intake should reach kg × 30ml of body weight. Adequate supplementation of electrolytes such as potassium and magnesium can maintain mitochondrial function and promote the smooth process of fatty acid beta oxidation.

When implementing dieting and weight loss, attention should be paid to gradual progress to avoid long-term extreme low calorie diets that may cause basal metabolic damage. It is recommended to adopt a 5:2 light fasting or 16:8 time limited eating method, with a daily protein intake of 1.2-1.6g/kg, supplemented with dark vegetables to supplement vitamin B family. Regularly conduct body composition testing, and adjust the plan when the rate of decrease in body fat percentage exceeds 1% per week. Stop dieting immediately if there are signs of dizziness, amenorrhea, etc. If necessary, seek guidance from a nutritionist to develop a personalized plan.