How many kilograms do you think you can lose in 1 week?
Matthew Mc Conaughey lost 13 kilos after starring in the movie “Magic Mike” to play the role of a drug dealer with HIV. But when it comes to your own weight, experts recommend that you lose at least 1 pound a week.
why It’s fair to be surprised ?
Both the example above and simple math prove that much more is possible.
If you start with a large weight (100 and above), in which case you will burn 500 to 800 calories a day and exercise for 2 hours every day, you can lose 3-4 kilos a week.
- Weight loss will be followed by fatigue and constant tiredness.
- Gallbladder problems and cardiac arrhythmias should also be avoided.
- So losing 3-4 pounds a week is not smart and healthy.
Is it possible to lose up to 2 kilos a week without losing muscle mass?
According to studies, fat burning depends on several factors, some of which can be controlled, some not.
The bigger you are, the more weight you will lose from fat.
If you start losing about 140 kilograms – 1 percent fat burning per week means a total of 2 kilograms lost.
But if you’re relatively thin, and you’re trying to lose a total of 10 pounds, you’ll naturally need more labor.
The best option is to lose weight steadily with proper nutrition. When it comes to proper nutrition, your body regulates how many kilograms you can lose without overeating and harm, but only if you have the right diet. Visit the link for more details.
In your workout
Until now, you have learned many times that resistance training is a way to burn fat while maintaining muscle mass.
Participants in one study at Columbia University were either engaged in strenuous exercise or doing cardio three times a week.
After 8 weeks, each of them lost more than 9% of their weight.
In the aerobics group, 20%, which mainly involved muscle mass, when muscle loss was only 8% during resistance training.
Protein contains amino acids that your body uses to build muscle.
In one study, athletes who lost 60 percent of their calories were getting 35 or 15 percent of their calories from protein during the day.
In the high-consumption group of protein, they lost 20% less muscle mass in 2 weeks.
Insufficient sleep leads to a malfunction of the hormones of hunger and metabolism (leptin and ghrelin).
According to one study, participants who slept with a reduced calorie diet every night from 5.5 to 8.5 hours lost about 3 kilograms in 2 weeks, while those who slept even more reduced their fat intake even more.
How many have you already lost
The thinner you are, the fewer calories you burn. There are other complex issues, metabolism and hormones, the longer you burn fat, the harder it becomes.
Scientists are still working to study this mechanism.
For example, start with 100 kilograms and burn 480 calories a day, which will make the process of fat burning more difficult day by day.