Why is my weight lighter or heavier? Losing weight is more important than losing weight

Although the number on the scale has decreased, the reflection of oneself in the mirror is still round? This magical reality of 'losing weight but not completely losing weight' may be unfolding on your weight loss journey. Don't rush to suspect that the scale is broken - the truth is: you may have lost water or muscle, while stubborn fat is still clinging to you.

1. Light weight ≠ Less fat

1. Water fluctuation scam: 70% of the weight lost during the early stages of dieting may be water. Extreme low-carbon water diet can make the body drain wildly, but drinking a few sips of water can 'go back to pre liberation overnight'.

2. Muscle Loss Trap: When dieting excessively, the body breaks down muscles to provide energy. Muscle density is higher than fat, and its volume is much smaller under the same weight. That's why people with the same weight and more muscles look tighter.

3. The "camouflage technique" of fat: 1 kilogram of fat is three times the volume of muscle. Even if weight loss occurs, if the fat percentage does not change, the changes in body shape are naturally not significant. Why is weight loss the king?

1. Body Sculptor: Losing weight is the only way to truly reduce the volume of fat cells, causing changes in visible dimensions such as waist and leg circumference. Many people wear one size smaller clothes even though their weight hasn't changed, that's the principle behind it.

2. Metabolic engine: For every 1 kilogram of muscle gain, an additional 12-15 calories are consumed per day. Losing pure fat has almost no effect on metabolic rate, which is the key to the easy rebound of dieting and weight loss.

3. Health vane: the reduction of visceral fat can directly reduce the risk of metabolic diseases such as diabetes and fatty liver. A 'skinny and overweight person' with normal weight may actually be slightly overweight Fat people are more dangerous.

Three tips to solve the dilemma of "fake thin, real fat"

1. Abandoning a single weight indicator: using a body fat scale to measure body fat percentage, the health range for women is 21-24%, and for men it is 14-17%. A simpler way is to measure waist circumference weekly (females<80cm, males<85cm).

2. Strength training cannot be skipped: Compound exercises such as squats and push ups can stimulate muscle growth more effectively than simple aerobic exercises. Beginners start with full body training twice a week, with 8-12 movements per group until exhausted.

3. Protein intake: 1.2-1.6 grams of protein per kilogram of body weight. One egg only has 6 grams of protein. During the weight loss period, it is recommended to have 2 eggs and 200ml of milk for breakfast, and one palm of lean meat for lunch and dinner.

The next time you see weight loss while your body shape remains the same, remember to turn on your phone's front camera and take a side photo - fat tends to accumulate in the "visual blind spots" of your waist, abdomen, and back. The true victory in weight loss is to bid farewell to the false numbers of "skinny and overweight" and achieve a tight and healthy body.