Weight loss ≠ Weight loss! 4 scientific methods to help you lose weight accurately without losing muscles

Is losing weight considered successful if the number on the scale is too small? Don't be fooled by this misconception for years! After going on a crazy diet and sweating profusely, many people do lose weight, but when they look in the mirror, they find that their skin is loose, their spirits are listless, and they even look fatter than before. In fact, there is a huge difference in density between fat and muscle, and true healthy weight loss requires scientific methods.

1. Why weight loss does not equal fat loss

1. The impact of water fluctuations

More than 60% of the human body is water, and extreme dieting or excessive sweating can lead to rapid loss of water, making weight loss appear significant. But after replenishing water, the weight immediately rebounds, and this change is not related to fat consumption.

2. Hidden dangers of muscle loss

When dieting excessively, the body will break down muscles for energy supply. For every kilogram of muscle loss, the basal metabolic rate decreases by about 50 calories. In the long run, it is easier to accumulate fat and form a "hidden obesity" constitution.

2. Four core strategies for scientific weight loss

1. Adequate protein intake

Daily intake of 1.6-2.2 grams of protein per kilogram of body weight can effectively protect muscle tissue. Eggs, dairy products, and beans are all high-quality sources, and it is recommended to consume them evenly throughout three meals.

2. Strength training is essential

Conduct resistance training 2-3 times a week using dumbbells, elastic bands, or weight training. Muscles will actively retain their energy when stimulated, while also increasing their resting state calorie expenditure.

3. Techniques for Aerobic Exercise

Choose intermittent high-intensity training instead of long-term uniform aerobic exercise, which can efficiently burn fat and reduce muscle breakdown. For example, brisk walking for 1 minute, sprinting for 30 seconds, and cycling for 20 minutes.

4. Sleep quality should be ensured.

During deep sleep, growth hormone secretion is at its peak, which is a critical period for muscle repair. Ensure 7-8 hours of high-quality sleep every day and avoid blue light stimulation 2 hours before bedtime.

3. Avoid common pitfalls during the weight loss period

1. Extreme low calorie diet

When daily intake is below the basal metabolic rate, the body will activate protective mechanisms to actively reduce consumption. Suggest controlling the calorie deficit between 300-500 calories and accurately recording it through a food scale.

2. Overreliance on aerobic exercise

Running and swimming alone may consume muscles and require resistance training. Timely supplementation of carbohydrates and protein (3:1 ratio) after exercise can minimize muscle loss to the greatest extent possible.

3. Neglecting changes in body circumference

Prepare a tape measure to regularly measure waist circumference, leg circumference, and other data, in conjunction with monitoring with a body fat scale. When the weight remains unchanged but the waist circumference shrinks, it indicates that fat is being replaced by muscle.

4. Develop a lifestyle habit that is easy to lose weight

1. Drink plenty of warm water to improve metabolism

Drink 1.5-2 liters of warm water every day, divided into 6-8 small doses. Lemon or cucumber slices can be added to water to avoid the hidden heat of sugary drinks.

2. Micro exercise during fragmented time

Get up and move for 2 minutes every hour while working, squat against the wall while watching TV, and use toe pads when brushing teeth. These micro movements accumulate considerably.

3. Learn to reconcile with food

Allow moderate consumption of favorite foods 1-2 times a week to avoid long-term suppression leading to overeating. Remember the dietary principle of 80% health+20% relaxation.

True weight loss is a long-term battle, don't be fooled by short-term weight changes. When the muscle lines gradually become clearer, the clothing size noticeably decreases, and you no longer gasp for breath when climbing stairs, you will thank the persistence of science now. Starting today, say goodbye to weight anxiety and carve your ideal body shape with the correct methods!