How much weight loss a week is normal

The girls may often hear that this week's rapid weight loss method can help to lose 10 pounds a week, that diet can lose 20 pounds, in fact, this is not normal weight loss speed, is detrimental to the health of the body. So how many pounds a week to lose normal?

How many pounds a week to lose normal

A week to lose 2-4 pounds is normal. A week to lose 2-4 pounds is a relatively healthy weight, but also a more appropriate rate of weight loss. More than this weight loss limit, most of the loss will be the body's water and muscle, and not the real sense of fat loss. And this speed of weight loss so that the girls do not have to remember to lose weight, and will not cause health problems, the most important thing is that the basic will not have the trouble of weight rebound.

Why weight loss should not be too fast

Weight loss is not only the need to look at the speed of weight loss, but also the need to look at the success of weight loss, will there be a rebound, the rebound magnitude is not large. Like those who can lose 10 pounds a week or even 20 pounds of weight loss, although the weight loss effect sounds tempting, but may just end the weight loss will appear weight rebound back, and weight loss too fast will hinder muscle growth, but also make the body break down existing muscle to function. Plus, losing weight too fast is going to disrupt the body's metabolic balance, and is very likely to endocrine disruption, menstrual disorders, memory loss, sagging skin, hair loss and other physical problems.

What can be done to maintain a normal weight loss rate

Proper detoxification

Poor metabolism in the body is going to affect the speed and effectiveness of weight loss, and poor body detoxification will likely make weight loss much less effective, or even ineffective. So during the weight loss period, eat more fruits and vegetables, eat some coarse grains in moderation, and ensure that you drink enough water every day to help detoxify your body, which is also very beneficial for weight loss.

Reasonable diet

A healthy way to lose weight three meals a day is not missing a meal, just try to avoid the intake of high-fat, high-calorie food, reduce the intake of carbohydrates, each meal eat about seven or eight minutes full. This allows the body not to take in more calories, but also allows the body metabolism to proceed normally.

Insist on exercise

To carry out weight loss sister, to develop a daily exercise habit of 40-60 minutes of aerobic exercise, and every other day, before the aerobic exercise, add about 10-20 minutes of anaerobic exercise, such as squats, sit-ups, dumbbells, etc..

Warm tips

Perhaps see a week to lose 2-4 pounds this speed, many girls will not be satisfied, but so persist, 2 months later you can see the obvious weight loss effect, 8 pounds of weight loss is no problem. And after two weeks of insisting on this, it is possible to develop a reasonable diet and exercise habits that can be maintained for a long time to get better weight loss results.