People know that to lose weight, you have to bypass ‘eat less, move more’. Compared with the extreme dieting methods of the past, such as ‘no food, three-day apple meal, seven-day vegetable soup’, exercise weight loss has become a new trend. However, many girls who increase exercise to lose weight are troubled by one thing: I haven’t eaten a lot of things, why did my weight increase after starting to exercise?

What is being lost when losing weight?

What should be lost when losing weight? The human body has bones, muscles (including internal muscles and limb muscles), blood, lymph and cell interfluids, as well as fat. Reducing internal muscles means reducing metabolic function; reducing limb muscles means reducing physical fitness and aging. Body fluids are extremely important to human health, and the water content in the body is closely related to the youthfulness of the human body. Babies have the highest water content in their bodies, while the elderly have the lowest.

Therefore, when losing weight, we should not lose bones, muscles or body water, but reduce fat.Only excessive fat will increase the risk of disease. Reducing the proportion of fat to a reasonable level is true weight loss. Reducing fat and reducing muscle are very different in terms of speed. Reducing 1 kilogram of pure fat requires 9000 kilocalories to consume, and the weight displayed on the scale is only about 1.2 kilograms. Even if a woman doesn’t eat anything during the day, the calorie intake is zero, and she works and lives normally, consuming 1800 kilocalories, she can only reduce about 200 grams of pure fat.

However, reducing 1 kilogram of pure muscle protein can cause a weight loss of about 3 kilograms. Protein is not in the form of powder in the body, it will always combine with a large amount of water. Muscles contain 20% protein and 70% water. Reducing 1 kilogram of pure muscle protein will also cause a loss of 3.5 kilograms of water, resulting in a weight loss of 4.5 kilograms. But 1 kilogram of pure protein only contains 4000 kilocalories, not 9000 kilocalories for 1 kilogram of pure fat. Therefore, from the perspective of energy efficiency, reducing 1 kilogram of fat consumes 2.25 kilograms of protein, while reducing a large amount of protein and water.

Losing pure fat only reduces 1 kilogram of weight, while reducing protein can lead to a weight loss of about 10 kilograms. It is self-evident that weight loss methods that reduce protein will produce very magical and rapid weight changes; while steady and practical fat reduction methods are very slow, slow to the point that restless dieters cannot bear it. Hunger and half-hunger dieting reduce weight mainly by losing protein. And the weight loss displayed on the scale is mainly due to the loss of protein and water.

Why does my weight increase after exercise

For a girl, she asked: Why did I exercise hard for two months and my figure got better, but my weight didn’t decrease? For those who were originally physically weak, exercise not only consumed fat, but also strengthened internal organs and increased the proportion of muscle in the body. However, muscle weighs more than water, if the weight loss is reduced by 1 kilogram of fat, it will increase 1 kilogram of protein, so it will inevitably show a weight increase.

In the early stages of exercise, this situation is most obvious. When the metabolic rate returns to a high level, fat-burning ability of obese people will strengthen, and then weight loss will be visible.One woman told me that after she started exercising for two months, her weight increased by 4 pounds, and she could wear her favorite jeans that she couldn’t wear before. She could also wear it comfortably, and her waist was thinner, her abdomen was flatter, and her hips were higher. This is a good weight loss result, because it means she had almost lost fat.

Only fat reduction is true weight loss, and it is the weight loss that makes the figure better. Hunger, medication, and other unsustainable methods can seriously damage health. Compared to these, exercising three times a week for 30 minutes or more is extremely beneficial to health, vitality and beauty. Happily eating and consuming enough nutrients, happily exercising and fitness, forget about weight, and focus on building and maintaining a beautiful figure — this is high-quality weight loss, and real fat reduction and slimming.

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