Before talking about the speed of losing weight, it is important to learn how to distinguish between weight loss and fat loss.
Body weight is not only fat, even the thickest person with clinical obesity. These are organs, bones, muscles, water, glycogen and even the contents of the intestine. Weight loss does not specify what exactly goes.
Maybe the muscles. There may be glycogen and water that it holds. Maybe swelling. Anyone who has met with food poisoning knows how quickly to lose weight by 3-5 kg. But the weight returns, as soon as a person returns to normal life. Thus, all of the above falls under the “loss of excess weight”. But when people think about losing weight, they want to get rid of fat.
When it comes to the figure, the main goal is to lose as much fat as possible and keep as many muscles as possible. The rest of the ballast – water, glycogen and food inside the digestive tract – are things that come and go.
So, by the end of the cycle, a woman suffers from swelling, adding up to 3 kilograms. The amount of glycogen and water it retains depends on the amount of carbohydrates in the food.
Especially noticeable are weight changes, when a person changes from a non-carbohydrate diet to a normal diet. Or vice versa – removes carbohydrates and the first week of enjoying a large “plumb”.
How do you know if muscle or fat goes away?
Weighing is only one way to control weight loss, and it does not show the whole picture. The ratio of fat and muscle in the body is called the body composition. It is this that determines how we look.
A lot of fat and a little muscle is an ordinary fat man. A little fat and a little muscle is a figure of skinny-fet. A lot of fat and a lot of muscles is a massive stocky figure. A little fat and a lot of muscles is what everyone dreams about, a beautiful sports body. Therefore, it is important to monitor not only the arrow on the scales, but also the ratio of fat and muscle. This will make it clear what you are losing.
You can find out the composition of the body in many ways – paid and free, accurate and approximate. Among them – biomepedansometry, measurement of skin folds by a caliper.
The best way to save muscle during weight loss is to have enough protein, exercise strength and maintain (or even increase) the working weight. If the working weights gradually decrease, it can be a signal that the muscles become smaller. That’s why it’s important to keep a training diary – it allows you to see progress, increase in weights or drop from a week to a week.
What is the rate of fat loss – normal?
The norm is loss of 0.5-1.0% of body weight per week. This is a good indicator, which ensures that fat goes away (1). If your weight is 70 kg, then you should expect a loss of 350-700 grams per week. More slender people lose less – on the lower border and even less. People with large excess weight, obesity lose more – up to 2 kg. It looks just pathetic in comparison with the “-10 per week” diet, but this is a reality.
Even if we sit on a hungry carbohydrate diet – cucumber, kefir, celery – fat will still go about the same amount. All other “plumbs” – water, glycogen, edema and intestinal contents. As soon as the body gets rid of “non-fat” ballast, weight loss slows down to the same 0.5-1 kg per week.
There are also more accurate figures of healthy fat loss per month (rather than weight due to muscle and water):
People with obesity (from 30-35% body fat): 4-6% of body weight or 3.6-9 kg
Usual weight (23-27% body fat): 2-3% of body weight or 2-2.8 kg.
Slender people (17-22% fat): 1-2% of body weight or 0.8-2 kg.
Dry (12-16% fat): 0.5-1% of body weight or 0.4-0.8 kg.
Or fat loss per week:
Obesity: 0.9-1.4 kg
Average weight: 0.5-0.7 kg
Slender people: 0.2-0.5 kg
Dry people: 0.1-0.2 kg
Another thing to remember is that fat loss is not a linear process. Sometimes the weight is worth, sometimes it can go up, and one day it goes down steeply. Look at the general trend. Do not expect that the fat will melt before your eyes, like wax. It takes time. The more you have excess weight, the faster it goes. The more slender the person becomes, the slower he grows thin.