What is the cost of losing 10 pounds per month? Reasonable weight loss speed can make you lose more weight for a longer period of time

Looking at the unmoving numbers on the scale, many people wish they could lose ten pounds of weight tomorrow. But those quick acting weight loss methods that claim to "lose 10 pounds per month" often hide traps that make you bounce back faster. The body is not a balloon, releasing air too quickly will only cause skin relaxation and metabolic disorders.

1. Why losing 10 pounds per month is not scientific

1. Healthy weight loss speed standard

The World Health Organization recommends losing 0.5-1 kilogram per week, which means 2-4 kilograms per month is the safe range. Beyond this speed, more water and muscle are lost, rather than fat.

2. Side effects of rapid weight loss

Extreme dieting can lead to a decrease in basal metabolic rate, causing the body to enter a "famine mode" and desperately hoard fat. More likely to experience problems such as hair loss, menstrual disorders, gallbladder diseases, and skin sagging like deflated balls.

3. The inevitability of rebound

Research shows that 95% of rapid weight loss sufferers will rebound within 3 years, with 66% of them weighing heavier than before. Just like when a spring is pressed harder, the rebound becomes stronger.

2. Three key points for scientific weight loss

1. Creating a reasonable calorie gap

It is ideal to reduce 300-500 calories per day, which is equivalent to eating half a bowl of rice and a packet of potato chips less. It can sustain weight loss without triggering the body's defense mechanisms.

2. Adequate protein intake

Consuming 1.2-1.6 grams of protein per kilogram of body weight, eggs, lean meat, and soy products are all good choices. Adequate protein can protect muscles and mainly reduce fat.

3. Exercise coordination is important

Strength training three times a week combined with aerobic exercise yields the best results Good. Compound exercises such as squats and push ups can improve metabolism more than running alone, and lying down can also burn more calories.

3. Easily overlooked weight loss details

1. Sleep affects weight loss efficiency

People who sleep less than 7 hours a day have a 23% decrease in leptin secretion and a 15% increase in ghrelin. It's like eating an extra bowl of rice every day without feeling full. 2. Stress is an invisible killer. Elevated cortisol levels can promote fat accumulation in the waist and abdomen. Doing 10 minutes of deep breathing can reduce stress hormones by 17%, which is much healthier than eating snacks to relieve stress.

3. Drinking water also has a golden time

Drinking 500 milliliters of water half an hour before meals can result in an average weight loss of 2 kilograms over the course of 3 months. The body often mistake thirst for hunger, and maintaining adequate hydration can reduce unnecessary eating.

Weight loss is not a sprint, but a marathon that reshapes lifestyle. Those seemingly slow changes can often make you smile more confidently in front of the mirror six months later, wearing size two jeans. Starting today, shift your focus from weight numbers to physical sensations, and you will find that healthy weight loss is a natural process.