Non experts lose weight vs. experts lose body fat? This is the truth about weight loss

The most heart wrenching truth on the road to weight loss is: losing 10 pounds, but not losing an inch of waist circumference. Those who struggle with their weight scales every day may not even realize that they are losing water and muscle. People who truly understand the industry no longer care about weight numbers. The reason why they always have one less piece of clothing in their wardrobe is simple - after their body fat percentage decreases, every old piece of clothing feels like a newly purchased high-end customization.

1. Light weight ≠ good figure

1. Muscle is three times heavier than fat: putting the same volume of muscle and fat on a scale, muscle will always make the numbers look worse. That's why fitness trainers may weigh more than you imagine, but their abs can be used as washboards.

2. Water fluctuation trap: Weighing on an empty stomach in the morning and after meals in the evening, a difference of three or four pounds is normal. The weight lost through dieting and dehydration can be revealed by eating hotpot.

3. Hidden obesity risk Machine: People with normal BMI but excessive body fat may have visceral fat quietly damaging their health. Those seemingly; Thin "; The risk of stroke is three times higher for an apple shaped body than for a pear shaped body.

2. Body fat percentage is the golden indicator

1. Visual leather Fate: When the body fat percentage drops below 20% for females and 15% for males, the vest line will automatically appear. For every 1% decrease in this number, a noticeable change can be seen in the mirror.

2. Metabolic engine: 1 kilogram of muscle consumes 13 calories per day, while fat only consumes 4 calories. A decrease in body fat percentage means that you burn more calories while lying down than others.

3. Health vane: women whose body fat rate is lower than 17% may have menopause, and those whose body fat rate is higher than 30% increase the risk of diabetes. The ideal range is like a tailor-made health warning device.

3. Non expert methods destroy metabolism, while expert methods create a lean physique

1. The vicious cycle of dieting groups: eating only boiled vegetables for three consecutive days, the body will actively break down muscles and retain fat. That's why many people get fatter and fatter as they lose weight - their basal metabolic rate is destroyed by themselves.

2. The Magic of Protein: People who consume 1.6-2.2 grams of protein per kilogram of body weight per day can retain 25% more muscle during the weight loss period. The egg in the morning is ten times more important than the number on the scale.

3. The secret of strength training: Complex movements such as squats and hard pulls continue to burn fat for 48 hours after training. The effect of taking one hour to rub iron is equivalent to humming on a treadmill for three hours.

4. The truth about weight loss that only experts understand

1. Eat enough to lose weight: When the daily intake is below the basal metabolism of 300 calories, the body will activate a hunger mode. Remember to check the box when calculating with the Mint app; Sports consumption ";.

2. Fat burning window: Aerobic exercise on an empty stomach in the morning can indeed burn more fat, but it may also consume muscle. Drinking a glass of protein powder before exercising is the wise choice.

3. The Science of Deception Meal: After controlling diet for 6 consecutive days, moderate indulgence on the 7th day can increase leptin levels by 23%. The key is to control the total heat rather than completely releasing it.

Now let's do an experiment: put the weight scale in the storage room and take a side full body photo once a week. After a month, you will be pleasantly surprised to find that although your weight hasn't changed much, the buttons on your jeans are no longer leaving marks. Remember, what we want is a body that can fit into size S, not a number of 50 kilograms on a scale - after all, no one will engrave their weight on a tombstone, but a good figure will stay in every photo.