How long does it take to reduce 1kg of fat?15 days, or will it be slower?

In the process of fat loss, what should we care about most? On the surface, as long as the weight decreases, it is not so simple to reduce fat, because the decrease in weight does not necessarily mean that you are thinner, which causes a lot of factors that cause weight loss or not. The changes in water in the body, food digestion, and so on, of course, also include real thinness, that is, decreased fat.

In other words, when you want to lose weight, the most concerned is not the decline in weight, but the decrease in fat. In this process, if you have certain requirements for your body, you must also consider changes in the muscle mass. That is to avoid muscle loss as much as possible.

So, aside the problem of weight, just say fat, how long does it take to reduce 1kg of fat? When you set this goal according to the data, can you achieve this goal within the expected time? Next, talk about related issues.

First: How long does it take to reduce 1kg of fat?

To answer this question, we must first understand the core elements of fat loss, and then find relevant information based on this.

1. Core elements of fat loss: calories gap

We know that if you want to lose fat success, you must consider to make yourself lose weight. You also need to consider health problems and maintain the problem after fat reduction, so when you work hard for the goal, you need to do it. point:

For the choice of methods, do not take the premise of sacrificing health, so whether it is appropriate in diet or exercise, what you need to do in diet is to ensure a balanced diet and moderate amount in exercise. On the premise of not affecting health, it is also necessary to allow daily calorie intake to the state of

When you are on the premise of health, you can let the heat gaps exist and keep it, and we can slowly lose weight. Of course, from a health and sustainable perspective, the recommended calorie gap is generally 300-500 calories. On the left and right, if you are more Buddhist, you can set the calorie gap to about 300 calories. Of course, the speed of fat loss will be slower. If you want to lose weight faster, you can set the calorie gap to 500 calories to 500 calories. In this case, the behavior is relatively strict, and of course the fat loss will be faster.

2. How long does it take to reduce 1kg of fat?

From the perspective of calorie consumption, you need to consume 7,700 calories to reduce 1kg of fat. At this time, if the average daily calorie gap you set is 500 calories, you can consume in about 15 days or so It takes about 15 days to reduce 1kg of fat to 7500 calories. Of course, 2kg of fat can be lost in one month. The weight loss is about 4 pounds. Of course, this refers to the decline of simply weight in the number, but to lose 4 pounds of pure fat.

So, what should I do when you want to keep the calories of 500 calories per day? If you give an example, it is relatively simple. For example, if you want to control the staple food without eating rice, the calories of 100 grams of rice are about 116 kcal, so you need to reduce the rice of about 430 grams to achieve the goal; if you want to exercise through exercise If you increase the consumption of 500 calories, then at least it takes more than an hour to achieve the goal.

Of course, calculating the poor calories cannot be explained in such a simple example. The reason why this is only to let everyone have a relatively intuitive understanding, because there are many factors affecting the heat gap. What is considered is not the calories of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food, but the heat of a single food. The consumption of the consumption of heat throughout the day is not only the consumption of exercise, but also the basic metabolic consumption, non -exercise consumption, and food thermal effects. If we just consider a certain factor, it is easy to rely too much on the role of this factor. And ignore other factors.

Second: After the target is set, can it be completed on time?

As mentioned above, we know that it takes about 15 days to reduce 1kg of fat, which means that a month can reduce about 4 pounds of fat. When you work hard with this, you need to achieve average daily average The calorie gap of 500 calories, so can it achieve the goal well at this time?

The answer is not necessarily, or it is difficult. Why do you say that? You can consider from the following points.

1. Implementation of the heat gap

If we understand the relevant content, we will know that the recommended heat gap is about 300-500 calories. Assuming the calorie gap we set at 500 calories, how to achieve it?

Under normal circumstances, considering the factors of health, fat reduction, and sustainability, the recommended way to implement is diet+exercise, such as the amount of daily calorie intake on diet to control the amount required for daily metabolism (the lady is in 2000 major major in 2000 major metabolism (the lady is in 2000 major major majority in the 2000 major metabolism (the lady is in 2000 major major majority. Around the card, men are about 2700 kcal) less than 250 calories; then increase the consumption of about 250 calories by exercise. Of course, in the specific implementation process Control a little, add more in exercise, wait. Will the heat gap in 2.500 calories be reduced by 4 pounds of fat?

From the data point of view, this is the case, but in the implementation process, what we need to know is that the actual heat gap is lower than expected, because in this process, many factors will affect the size of the calorie gap. In this way The most important point is that when you work hard, your body will fight against your efforts, as follows:

When you reduce the calorie intake, your body will fight against your efforts and reduce consumption, so even if the calorie intake remains unchanged, the overall consumption will decrease; when your weight decreases, the basic metabolism will be reduced. Therefore, this part of consumption will also be reduced, which will lead to less overall consumption; when you insist on the same way of exercise, the body will also adapt, which will cause the same exercise consumption to consume less; and as the weight decreases The consumption of the same way of exercise will also be reduced, because you no longer need more calories to move lighter weight; when your exercise is guaranteed, due The compensation psychology will lead to a reduction in non -exercise consumption, that is, the daily activity will be reduced, because it will also cause the daily overall consumption to become less; when you control your diet, the longer the last time, the more desire and hunger will be It becomes more intense, so you will eat more foods in the invisibly, which will lead to too much calorie intake; when the daily energy intake is insufficient, in order to ensure survival, the body will reduce consumption, and it will also let you make you also allow you When eating, store calories more positive to prepare from time to time; when you control your diet and cooperate with exercise, the level of pressure you can bear will also increase, which makes the cortisol level higher, which makes it difficult to decompose fat. And tend to accumulate in the abdomen.

3. Summary

From the above information, we can see that when you work hard for the calorie gap of 500 calories, the actual heat gap is less than 500 calories, because the factors affecting the heat gap are not just diet and exercise, so fat loss In terms of speed, you cannot achieve the goal of loss of 4 pounds of fat within one month.

Summarize:

The goal itself is an incentive factor. When we achieve the goal, we will have a sense of accomplishment and strength. These good psychological experiences will make us look forward to the next goal and actively work for this; on the contrary,, on the contrary, When the goal cannot be achieved, it will cause frustration, which will affect the next behavior.

However, for fat loss, there is a certain rationality even if our goal (lost 4 pounds of fat a month) has a certain reason, but when your goal is not achieved, don't feel frustrated because this is very correct. The phenomenon, because in the process of your efforts, the body will work hard to fight your efforts. The reason why you understand this information is to let us have a correct mentality to treat fat reduction. As long as our weight decreases, our weight decreases The speed is close to our goals. As long as we can see the effect, it means that our method is effective. Of course, we can continue to work hard.

Author: October Zhixing

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