Starting to lose weight after dieting for a few days

Weight loss usually begins 3-5 days after dieting, and the specific time is related to factors such as basal metabolic rate, water balance, and dietary structure.

1. Basal metabolic rate: People with high basal metabolism may experience faster weight loss after dieting due to higher daily energy consumption. Muscle mass, age, and gender all affect metabolic rate, for example, those with high muscle mass usually metabolize faster. However, long-term excessive dieting may lead to a decrease in metabolic rate, which is not conducive to sustained weight loss.

2. Changes in Water Content:

The initial weight loss is mainly due to water loss. Reducing carbohydrate intake will consume muscle glycogen, with 3-4 grams of water excreted per gram of glycogen. The sodium ion regulation after a high salt diet may also cause short-term weight fluctuations, and weight loss does not necessarily mean a decrease in fat.

3. Dietary structure adjustment:

Low carbohydrate diets trigger weight changes faster than simple low calorie diets. Increasing the proportion of protein intake to over 30% can increase the thermogenic effect of food and prolong satiety. Adequate intake of dietary fiber helps stabilize blood sugar and prevent overeating caused by hunger.

4. Individual differences:

Individuals with a larger weight base usually lose their balance faster in the early stages. premenstrual hormone changes in women may lead to retention of water and sodium, masking the actual weight loss effect. Endocrine problems such as thyroid dysfunction can also affect the rhythm of weight changes.

5. Exercise coordination:

combined with aerobic exercise can accelerate the formation of energy gaps, but excessive exercise may trigger stress reactions. Resistance training helps maintain muscle mass and avoid a significant decrease in metabolic rate. It is recommended to engage in 150 minutes of moderate intensity exercise per week, divided into 3-5 sessions.

It is recommended to adopt a step-by-step calorie control method, reducing daily intake by 300-500 calories in the initial stage, and monitoring nutritional balance with a diet diary. Losing no more than 1% of body weight per week can avoid triggering the body's protective mechanisms. Prioritize foods with low glycemic index, such as oats and quinoa, and pair them with high-quality protein, such as fish and chicken breast. The cooking method is mainly steaming and boiling, avoiding deep frying. Maintain a daily intake of 2000 milliliters of water and sleep for no less than 7 hours. If there is no change in weight within two weeks, it is necessary to re evaluate the diet plan or consult a nutritionist.