How Long Does It Take to Lose 20 Pounds of Fat? 10 Tips for Weight Loss You Need to Know
Many people go down many dead ends to lose weight quickly. Today I'm going to share 10 tips about weight loss, which are not only the wisdom of seniors, but also the detours they have experienced. If you want to lose weight, you must not miss these 10 tips!
1 Can exercise reduce fat only in the area you exercise?
German sports scientists found that a 160-pound person wants to lose 20 pounds of fat, just needs to ride a bicycle for 100 hours; if you don't want to ride a bike, walking 270 hours is okay; if you think 270 hours is too long, you can run for 110 hours or play tennis for 145 hours, whatever you choose, as long as it's a combination. But the premise is that in addition to exercise, you also need to control your diet, and the process of being tired and hungry is the essence of weight loss.
2 How long will it take to lose 20 pounds of pure fat?
German sports scientists found that a 160-pound person wants to lose 20 pounds of fat, just needs to ride a bicycle for 100 hours; if you don't want to ride a bike, walking 270 hours is okay; if you think 270 hours is too long, you can run for 110 hours or play tennis for 145 hours, whatever you choose, as long as it's a combination. But the premise is that in addition to exercise, you also need to control your diet, and the process of being tired and hungry is the essence of weight loss.
3 ‘Weight loss’ doesn’t really mean ‘fat loss’
Often, what you understand as ‘weight loss’ is not actually ‘fat loss’! For example, if you lose 10 pounds, it will contain about 5 pounds of water, 3 pounds of feces, 0.5-1 pound of muscle, and no more than 1.5 pounds of fat. That’s why your weight recovers after eating and drinking. Only true ‘fat’ loss of 10 pounds counts as weight loss. In daily life, losing 10 pounds is common, but the body shape changes are rare.
4 Why do I look fat even though my weight is normal?
Why do I look fat even though my weight is normal?
These two people are both 185 cm tall and 86 kg. Do you think their body types are the same?
It’s just a small part of people who look thin when wearing clothes and fat when taking them off. Even if the weight is the same, the body fat percentage will determine whether you are fat or thin. Generally, men’s body fat percentage should be kept below 18%, 12-15% is good, and women’s body fat percentage should be kept below 25%, 20-22% is good.
Fat is very small in density, just like foam, adding a little bit can make the figure look bulky.
5 People with high muscle mass can lose weight while sleeping
Even if you don’t eat, drink, exercise, or think, our bodies still consume 1000-2000 calories a day. This energy consumption is called basic metabolism. Basic metabolism accounts for 70% of the energy consumption in a resting state (maintaining the body’s posture) and normal metabolism.
Therefore, the higher the muscle mass, the more abundant the muscle, the higher the basic metabolism. So those with a lot of muscle can consume more energy than a thin person running for an hour just by sleeping. Isn't that disappointing?!
6 Is dieting effective for weight loss?
As mentioned before, basic metabolism determines how much energy we consume each day. And dieting will make the body enter an emergency state and start reducing energy consumption to save energy. Over time, basic metabolism will decrease. When dieting, the energy obtained is insufficient, and the body may even break down and consume muscle to produce energy, further reducing basic metabolism. Dieting not only loses muscle, but also loses a lot of water. When the diet returns to normal, the body will accelerate absorption, so the weight will quickly rebound, and only fat will increase, and it is often more than the original weight.
So, simply put, dieting is not effective for weight loss, even if it reduces weight, it is easy to rebound.
7 How to do aerobic exercise to lose fat quickly?
There is a standard for fat loss called ‘Cass formula’. This formula is used by men and women, and many people say it, but few people know it!
8 Exercise to lose weight, the more you sweat, the better the fat loss effect
This is a common mistake that many people make, thinking that the more you sweat when exercising, the better the fat loss effect. As mentioned before, aerobic exercise is to lose fat, and the best way is to keep your heart rate within the fat loss range. It doesn’t matter whether you sweat or not, as long as your heart rate stays within the fat loss range.
9 Will muscles turn into fat if you don’t exercise for a long time?
No! Muscle and fat are two completely different tissues, and they have a significant separation, just like egg white cannot turn into an egg yolk. So, don’t worry. If you don’t exercise for a long time, only fat will increase, and you may also have muscle relaxation, but it will not turn into fat.
10 What is muscle fat obesity?
Many people have worked hard to exercise and control their diet, but they still can't lose weight. They still look like a big fat guy! In fact, weight loss also requires controlling your diet. But controlling your diet doesn’t mean dieting. If you don’t control your diet, while losing fat, if you gain muscle, the result may be that you can’t gain muscle, fat won’t decrease, and it will form a long-standing muscle obesity, and it’s often more than the original weight.
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