How much weight can I drop in a month? Steadily lose weight by making a diet plan

How much weight can I drop in a month? Steadily lose weight by making a diet plan

Creating a “diet plan” is the secret to success! Do you have a plan before dieting? “How many kilos can you lose a month!” However, rather than reducing your diet or exercising, set goals and plan your ideal diet.

1 The weight you can drop in a month is up to 5% of your total weight!

Did you know that humans have a weight that they can lose in a month? Actually it is said to be up to 5% of body weight. For example, a person of 60 km can reach up to 3 km. If you reduce it further, the human body will feel the danger of life, homeostasis (homeostasis) will work, trying to return to the state before dieting. 5% of body weight is "weight not noticed by the body". If you make a plan based on this, dieting is easy to succeed.

If the 60kg person loses more than 3kg in a month, the body feels dangerous and can easily rebound. It is this kind of body mechanism that makes it easier to rebound if you do an unreasonable diet. If you gain weight by rebounding, the muscles and bones lost in the diet will not increase, but only the body fat will increase, making it more difficult to lose weight. Repeating diet and rebounding many times is a huge burden on the body. Dieting is not something you do over and over, and maintaining it successfully once is the secret to keeping your skin firm and creating a beautiful body line.

By the way, homeostasis is triggered when the body feels undernourishment, so it is hard to feel undernutrition of the body by taking enough vegetables, mushrooms and seaweed containing vitamins and minerals. If you want to lose weight constantly, be sure to eat vegetables, seaweed and mushrooms.

2 Is it impossible to reduce 10 kilos in a month? 

If you have supplements or diet goods that have the catch phrase "10 kilos diet in a month", you should doubt the existence itself. Extreme things are risky. For women in particular, extreme weight loss can cause menstruation to stop or hormonal balance, which can harm health.

Examples of extreme diet adverse effects such as fasting

Fatigue, constipation, rough skin, decreased body temperature, frequent urination, irritability, decreased endurance, thinning hair, sagging skin, looks older than age, decreased sexual interest, neurosis, hysteria, swelling

Let's calculate! How to reduce 1 kilogram of fat?

When you start a diet, the first thing you will lose is moisture. Then fat starts to decrease, but the speed of weight loss is slow. So, at first, the weight loss went smoothly, but it became harder to fall off.

Calories needed to reduce 1 kg of fat is 7200 kcal

If you want to reduce 1 kilogram in a month, 7200 ÷ 30 ＝ 240kcal

It is necessary to consume 240kcal per day. The calorie is equivalent to a serving of rice (150g), but how much exercise is needed to use 240kcal for exercise ...

Female (30-year-old, 50km assumption): hurry walking for about 1 hour, swimming crawl 30 minutes

Male (30 years old, 70 km assumption): 45 minutes for hurry walking, 20 minutes for swimming crawl

If you want to reduce 2 kilos in a month, you can consume twice as much 480kcal. Let's set the goal specifically with numbers. The reason why men lose weight quickly is because the amount of muscle is high and the basal metabolic rate is higher than that of women. In addition, weight loss is slow because women have menstruation.

How to make a diet plan-First, set goals

To succeed in dieting, you need to set specific goals. Let's list the following:

Why do you want to lose weight (eg because your feet are thick and you cannot wear shorts)

What do you want to do if you are thin (eg, shopping in Omotesando wearing shorts)

How many kilos you want to reduce (example: you want to reduce 9 kilos to 48 kilos)

How many kilos you reduce per month (current weight x 0.05)

How long will it be achieved (back calculation from the target weight of one month)

How much exercise do you need every day? (Example: calories burned 240kca / day for 1kg weight loss. Exercise for that is 2 hours walking and training or just over 1 hour crawl in the pool.)

By making specific plans, you can reduce diet worries and rebounds. You can also reduce your weight by making the period clear. The first thing is to make it the last diet in your life! How about making a plan to diet without rebound?