When it comes to the loss of fat, one of the most common mistakes are aimed at speed instead of sustainability. While weight loss will quickly seem to be interesting, it often causes muscle loss, slowing down, and weighted in. On the other hand, the continuous reduction target of 1 pound body fat per week Provided Supports Sustainable Science and Road.

This method conform to the way the body can adapt to impairment of energy and exercise. It promotes fat loss while protecting unclear muscle mass, supporting the work of digestive system, and reduce the possibility of gaining weight gain. In this article, we will explore the scientific basis of this method, why it is effective and how to implement it as a better body and better health.

What does it mean to burn 1 pounds per week?

Body fat is stored Prophecy. Loss of one pounds, you need to create Deficience of calories about 3,500 calories Over a week.

That is equivalent to:

• Daily deficit of 500 calories
• Through the combination of Reduce the increasing food and exercise

This can be achieved by:

• Eating 250 calories less than + 250 calories through exercise
• Eating for 500 years less than (lunch only)
• Burning 500 extra calories per day (exercise - just very little and hard to keep)

Why is this goal

1. It is sustainable and indeed

Trying to lose 2-3 pounds a week often leads to:

• Muscle loss
• Metabolic's adjustment
• Impairment of nutrients
• Revisable weight

Lost 1 pounds per week helps your body:

• Protect muscle mass
• Maintain the hormonal balance
• Avoid most hunger and fatigue

Central for disease control and protection (CDC) recommend Weight loss 1-2 pounds per week As a safe and sustainable rate (CDC, 2022).

2. Support muscle maintain and bleach metabolism

Slow weight loss rates help keep:

• Regular food clash rate (BMR)
• SackWhich is essential for long-term fat loss

Research shows that muscular muscle keeping during the loss of fat will improve Body ingredients and roof burning rate (Stoves et al., 2020).

3. Reduce the risk of yo-yo Young

Eating foods often lead to:

• Weight that has been returned (Plus)
• Psychological stress
• Loss of motivation

Rules 1 pound focus on construction Habits on hypeLead to The long-term stake And success.

4. Easy to track and adjust

Set 1 pounds per week permitted:

• The standard that can measure, weekly
• Adjustment if the plateaupers occur
• Understanding understanding of your power balance and life

How to create a weekly deficit 3,500 -500-caloried

Step 1: Calculate your Daily Energy Expense (TDEE)

Understand your Daily expenditure (TDEE) Is the first step first step in managing your calorie. Your TDEE is estimated that calories have each day when accounting for your burning rate (BMR) and activity level.

To calculate your board properly, you will need to consider:

• Age: Burning food is natural to age.
• Sex: Men and women usually have different digestion rates.
• Weighs: Your body has direct effects affect energy spending.
• Activity level: This is important, from people with active intentions, and includes both exercises and daily activities.

If self-valuable values ​​seem to be confused, use our Democratic joining daily For a quick and precise estimate.

Step 2: Define Cali shortage (Broken 500 calories / days from your TDEE)

To achieve a loss of sustainable fat per week, general guidelines is to create a deficit of 500 calories from tdee calculated. This deficit helps your body into fat reserves for energy.

Example: If the calculation tdee calculator is 2,500 calories / days, getting your daily goals for the loss of fat will be 2,000 calories.

Important records about our calories calculator: If you have already applied Democratic joining daily And set your goals (eg, "lost fat"), you can cross this manual subtraction. Our calculator is automatically designed to determine your average power requirements based on your specific purpose.

Moreover, our calculation of flexibility: You can adjust your weekly balance clearly to your goals and evolution.

Step 3: Include food and exercise

Instead of throwing all 500 from your diet, use the accumulation method:

• Reduce obtaining in 250-300 calories
• Burn the 200-250 calories through exercise

Step 4: Focus on Macronutrient Quality

• Protein: 1.6-2.2 G / Kg of body weight to keep muscle
• Carbs: Your fuel exercises and revival
• Fat: Essentials for hormones and nutrients absorption

Exercise instructions

To support the loss of fat without muscle:

1. Strength training (2-3x per week)

• Name Mix Lift: Squats, Squats, Squats, Rows, Press the button
• Help maintain or build a strong mass during the loss of fat

2. Cardiovascular activity (2-4x per week)

• Middle-violence (eg, walking, riding, bicycling) for steady fat burning
• Hiit 1-2x / week for rose Sand And digesting digestive

3. Daily Movement

• Tracking Stages (Strive to 7,000,000 / Day)
• Non-exercise activity (neat) increased significantly

How to know that you are burning 1 pound (not water or muscle)

Common mistakes to avoid

• Excessive energy burning from exercise
• Food assessment (followed accurate!)
• Reduce energy too
• Resistance Training
• obsessing during the daily volatility

Summary

Concentrate 1 pound body burning per week Is a Based on science, sustainable way That supports the loss of real fat - not only changes in size. It promotes Muscle protection, health at nurse levelsAnd consistency - makes it suitable for improving long body elements.

Instead of making lost fast weight loss, adopt this method to achieve the most healthy and dietary relationships with strength and food.

Ether

1. Central for disease control and protection (CDC). Weigh strong, nutrition, and exercise.
2. Stokes T, Hector AJ, Morton Rw, et al. Previous view of the role of food protein for hypertrophy muscle supplies with resistance exercises training. Food Court. 2020; 12 (11): 3505.
3. HALL KD, Heymsfield SB, Kemnitz JW, et al. Its power balance and composition: Consequences of body weight rules. am j clin nutr. 2012; 95 (4): 989-994. https://1.org/10.3945/ajcn.12.036350
4. Thomas DM, et al. Balance of dynamic energy and its function in weight regulations. Arosiol AST. 2012; 106 (36): 374-381.