What are the consequences of losing weight too quickly? Several methods to help you lose weight healthily!

Losing weight too quickly is like pressing the "emergency brake button" on the body. Behind those popular recipes for losing 20 pounds a month, there may be risks of skin sagging and aunt running away. Don't be misled by the numbers on the scale, true healthy weight loss should be a gradual process of adaptation for the body.

1. Five hidden dangers of rapid weight loss

1. Severe muscle loss

When dieting excessively, the body will prioritize breaking down muscles over fat. For every kilogram of muscle lost, the basal metabolic rate decreases by about 100 calories, which is why many people are more likely to rebound after losing weight.

2. Skin laxity and sagging

Sudden weight loss in a short period of time can lead to the rupture of subcutaneous collagen and the appearance of "sandy dog lines". Especially for facial and abdominal skin, it takes longer to restore elasticity.

3. Endocrine disorders

Women with a body fat percentage below 22% are prone to menstrual irregularities or even amenorrhea. Male testosterone levels will also significantly decrease, affecting energy and mood.

4. Decreased immunity

Rapid weight loss can lead to a decrease in lymphocytes and an increase in the frequency of colds. A study shows that people who lose more than 5% of their weight in a month are three times more likely to get sick than the average person.

5. Gallstones risk

When daily fat intake is less than 10 grams, bile concentration deposition may form stones. Clinical data shows that the incidence of gallstones in the population undergoing rapid weight loss is as high as 25%.

2. The gold standard for scientific weight loss

1. Control a reasonable speed

Losing 0.5-1 kilogram per week is ideal, with no more than 5% of body weight lost in a month. For example, for a person weighing 60 kilograms, losing 3 kilograms per month is both safe and sustainable.

2. Ensure nutritional balance

Consume no less than 1.2 grams of protein per kilogram of body weight per day, and choose low GI brown rice, oats, and other staple foods. Use olive oil instead of animal oil when cooking.

3. Join strength training

Engage in 2-3 resistance exercises per week, such as squats and plank supports, which can effectively preserve muscles. Remember that 1 kilogram of muscle burns three times more calories per day than fat.

4. Pay attention to hydration metabolism

Drinking enough water (in kilograms) x 30 milliliters per day can reduce fat breakdown efficiency by 40% when dehydrated. You can drink some light green tea or corn whisker tea.

3. Three major advantages of slow weight loss

1. Forming a lean physique

The body needs 3-6 months to establish a new weight set point, and slow weight loss can avoid activating the "famine mode" and is not easy to rebound.

2. Natural tightening of the skin

When the weight loss is less than 1% per week, the skin collagen has enough time to reshape. Combined with the intake of vitamins E and C, it can maintain skin elasticity.

3. Develop permanent habits

Healthy eating and exercise habits developed over six months can often last a lifetime. A survey shows that slow weight loss sufferers have a retention rate of up to 70% after 5 years.

4. Special reminder to pay attention to

1. Beware of the plateau period

When the weight does not decrease for two consecutive weeks, it is appropriate to increase the intake of 200 calories or change the exercise mode to give new stimulation to the metabolic system.

2. Pay attention to changes in circumference

Muscle density is higher than fat density, and sometimes weight remains the same but waist circumference shrinks, which is the true success of weight loss.

3. Regular physical examination monitoring

During weight loss, check liver and kidney function every 3 months, paying special attention to uric acid and transaminase indicators. People who can maintain their figure for a long time know how to give their bodies enough time to adapt. Try extending your weight loss plan to 6 months, using steamed pumpkin instead of rice, and walking instead of taking a taxi. These small changes accumulate to create an amazing transformation. Health is the most beautiful body shape, don't let haste harm your precious body!