Beware! Losing weight too quickly will cause your skin to become loose. What is the most reasonable amount of weight loss per month?

Recently, the topic #What changes will happen after losing 30 pounds# has become a hot search on Sina Weibo. When talking about this topic, most people will say: the body becomes lighter, blood pressure and blood lipids are lowered, the size of clothes becomes smaller, and the belt of pants becomes looser!

However, there are also different voices: What's wrong with the skin becoming loose? A large piece of skin is hanging down from the belly, it's so ugly that I dare not take off my clothes.

Losing weight is both a blessing and a curse. Why do some people's skin become loose? What is the most reasonable weight loss speed? Let's talk about fast weight loss.

Why does the skin become loose?

In fact, this is because the weight loss speed is too fast. Rapid weight loss not only reduces fat, but also reduces muscle mass. This often leads to loose skin, more wrinkles on the face, and looks a little older, especially for those with a larger base.

Muscles can not only make your body more toned, but sufficient muscle mass can also improve metabolism. 1 pound of muscle (about 1 catty) can consume 6,000 calories per day.

Hmmm.... It's not very high, but it's still somewhat useful.

Michael Colgan, an advisor to many American Olympic athletes, believes that the maximum amount of muscle that can be gained each year through hard training is only 8 pounds. The increased energy consumption per day is 48 kcal, which is equivalent to the calories of a small kiwi fruit.

Although you can't count too much on muscle training to increase your basal metabolism, muscle training itself consumes energy and can also make you look tighter, so you still have to train.

At the same time, you should also pay attention to your diet. Don't overeat! Don't skimp on staple food and protein food. In principle, staple food accounts for 1/4, vegetables account for 1/2, and protein food accounts for 1/4 of each meal. At least 1 fist of staple food, 1~2 fists of cooked vegetables, and about 1 fist of protein. Eat until you are 70% to 80% full.

Rapid weight loss can do more harm than good

For obese people, although losing weight is good for health, it is not recommended to lose weight too quickly.

Rapid weight loss is often the result of dieting, and insufficient energy intake and malnutrition are common. It can basically be said to be a very low energy diet (daily calorie intake is less than 800kcal). For safety reasons, adolescents under 18 years old, pregnant women, postpartum women, patients with eating disorders, patients with cholecystitis, etc. cannot adopt a very low energy diet (VLCD) of less than 800 kcal.

Even for ordinary people, long-term VLCD can be harmful to health, especially for female friends. Their periods will go away, and it may take a year or two to get them back.

This is because your calorie intake is too low, and your body senses the crisis. In order to "protect you", it can only reluctantly shut down the reproductive function. When your physical condition allows, it will naturally recover, but this process... will be very long...

What is the speed for healthy weight loss?

Recommended 0.5 kg/week

The "Guidelines for Prevention and Control of Overweight and Obesity in Chinese Adults" recommends losing 0.5 kg per week and slowly reducing your weight to your target level.

The Expert Consensus on Obesity Prevention and Treatment in China also states that a 10-15% weight loss in 6 months is achievable and beneficial to health. For example, for a person weighing 120 catties, it is recommended to lose 12-18 catties in 6 months.

Therefore, I would like to remind all friends who want to lose weight: do not diet or pursue fast weight loss. Set a small goal for yourself, two or three pounds a month, which will be 20 to 30 pounds in a year, and take it slowly.

Not only will you not feel hungry if you lose weight this way, but your body will also be tight and toned, and you won’t gain weight back!

Today's discussion: What problems have you encountered in losing weight? Or do you have any doubts? Leave a message and let's discuss together~

References:

[1] Department of Disease Control, Ministry of Health of the People’s Republic of China. Guidelines for the prevention and control of overweight and obesity in Chinese adults[M]. People’s Medical Publishing House, 2006.

[2] Obesity Group of the Endocrinology Branch of the Chinese Medical Association. Expert consensus on the prevention and treatment of obesity in Chinese adults[J]. Chinese Journal of Endocrinology and Metabolism, 2011, 027(009):711-717.