If you lose weight too quickly, be careful not to lose muscle and become a puffball

If you want to be thin, healthy and beautiful, it is very important to follow the steps! Nutritionists say that "more haste, less speed". Losing weight too quickly in a short period of time will not only easily lead to stretch marks, but since the weight loss is due to the loss of water and muscle weight, you may become a "puff girl", which greatly increases the risk of endocrine disorders, hair loss, and weight gain in the future. Be careful!

Losing weight too fast? Nutritionist: If you only lose water and muscle, you may end up like a "puff person"

Nutritionist Song Minghua said that a significant weight loss in a short period of time is often not due to the loss of critical body fat, but rather a large amount of dehydration and muscle loss. In particular, women have less muscle mass than men. If they do not lose weight properly and their muscle tissue becomes less, it will affect their metabolic function and significantly reduce their body's metabolic rate. Severe cases may cause weakness, fatigue, chills, cold hands and feet and other discomfort symptoms.

If you lose weight too quickly, you often lose water and muscle instead of successfully "gaining muscle and reducing fat." In the long run, it is easy to become a "puff-type obese" person with a thin body and body fat content far greater than muscle content; not only does it affect health, it may also bring about the three high crises of "high blood lipids, high blood sugar, and high blood pressure".

Be careful if you have excess body fat! May cause endocrine disorders and interfere with hormone secretion

The amount of fat will also affect hormone secretion! According to the national body fat percentage standard set by the National Health Administration, men under 30 years old are considered obese if their body fat percentage is ≥ 20% and men over 30 years old are considered obese if their body fat percentage is ≥ 25%. As for women under 30 years old, ≥ 25% and women over 30 years old, ≥ 30% have obesity problems. Having too much or too little body fat is not good for your health.

Taking an adult weighing between 70 and 80 kg as an example, the rate of weight loss should be controlled at an average of 2 to 4 kg per month, so as not to cause the body's physiological functions to fail to respond and cause the above-mentioned discomfort reactions.

Moreover, losing a large amount of weight in a short period of time will often lead to excessive secretion of adrenal cortex hormone and insufficient female hormones, which can lead to endocrine disorders, abnormal menstrual cycles, and cause uncomfortable symptoms such as amenorrhea, hair loss, and rough skin. Without proper exercise, muscle building and fat loss, people often become the "puff tribe" with a suitable weight but too much body fat.

Most importantly, according to a study published in the journal Clinical Endocrinology in 2013, people with normal BMI but higher body fat have a higher risk of metabolic syndrome, diabetes, hypertension, and hyperlipidemia than those with normal BMI and normal body fat percentage. This risk should not be underestimated!

Don’t rush weight loss! Losing 2 to 4 kg per month is just right

Nutritionist Song Minghua reminds that, taking adults weighing between 70 and 80 kg as an example, the rate of weight loss should be controlled at an average of 2 to 4 kg per month, so as not to cause the body's physiological functions to fail to respond and cause the above-mentioned discomfort reactions.

Losing weight is more than just losing weight! "Gaining muscle and reducing fat" is the key

Nutritionist Song Minghua pointed out that if you want to be thin, healthy and beautiful, you should aim to "gain muscle and reduce fat"! The key is not only to adjust improper eating and living habits, but also to develop a regular exercise habit of exercising three times a week for at least 30 minutes each time, and to strengthen muscle strength training.

It is not recommended that people use the single food weight loss method that is widely rumored. It is recommended that those who want to lose weight should still pay attention to a balanced diet. Especially the three major nutrients, namely protein, starch and fat, are indispensable. Don’t be afraid to eat meat or starch for fear of getting fat!

As for daily life, we should pay attention to the importance of sleep quality. Staying up late and having a reversed day and night schedule will not only lead to problems such as poor memory and difficulty concentrating, but also lack of sleep, which will affect the body's secretion of metabolic hormones, reduce the metabolic rate and energy consumption rate, and increase the chance of obesity. Therefore, it is recommended that people who want to lose weight should go to bed around 11 o'clock and sleep for a full 7 hours.