The secret to success is a "diet plan"! What are the Necessary instructions for one month?

Many people are worried that they will not succeed in dieting and will rebound even if they lose weight. Why is the diet unsuccessful? Do you plan before you go on a diet? You can eat less or exercise when motivated, but it doesn't last long. The secret to success is to make a diet plan!

If you're planning but failing, your diet plan may be wrong. Isn't the goal unreasonable? Let's first know how to make a diet plan so that the next diet will be the last one in your life.

The Instructions for weight How can You lose up to 5% of your total weight in a month!

Did you know that humans have a fixed weight that they can lose in a month? It is said to be up to 5% of body weight. For example, a person who weighs 60 kg can weigh up to 3 kg. If you reduce it further, the human body feels the danger of life, homeostasis (homeostasis) works, and it tries to return to the state before dieting. 5% of the body weight is "the weight the body does not notice any abnormalities." If you plan based on this, your diet will be easier to succeed.

If the 60 kg person loses more than 3 kg in a month, the body will feel dangerous, and it will be easier to rebound. This kind of body mechanism makes it easier to recover if you go on an unreasonable diet. If you gain weight due to rebound, the muscles and bones lost in the diet will not increase, only body fat will increase, and your body will become more and more challenging to lose weight. Also, repeating dieting and rebounding is a significant burden on the body. Dieting is not something you often do, but the key to keeping your skin firm and creating a beautiful body line is to succeed and maintain it once.

Is it impossible to lose weight of 10 kg Within a month?

If you have a supplement or diet goods with the catchphrase "10 kg diet in a month", you should doubt its existence. There are risks in the extreme. Especially for women, extreme weight loss can cause menstrual periods to stop and hormonal imbalances, which can be detrimental to your health.

Examples of extreme dietary adverse effects include fasting, Fatigue, constipation, rough skin, decreased body temperature, frequent urination, irritability, reduced endurance, thinning hair, sagging skin, appearing older than age, neurosis, hysteria, and swelling.

Let's calculate! How to lose 1 kg of fat?

When you start a diet, the first thing you lose is water. Then fat begins to decrease, but the speed of body fat loss is slow. So, at first, the weight loss went smoothly, but it became harder to lose meant that the diet was proceeding smoothly.

7200 kcal is required to reduce 1 kg of fat. If you want to reduce 1 kg in a month, 7200 ÷ 30 = 240 kcal　

It is necessary to consume 240 kcal in one day. The calories are for one cup of rice (150g), but how much exercise is required to use 240kcal for practice.


Female (30 years old, assuming 50 kg): Approximately 1 hour for rush walking, 30 minutes for swimming crawl

Male (30 years old, assuming 70 kg): 45 minutes for rush walking, 20 minutes for swimming crawl

If you want to lose 2 kg monthly, you can double the consumption of 480 kcal. Let's set a specific goal with numbers. Men lose weight faster because they have more muscle mass and a higher basal metabolic rate than women. Also, women lose weight slowly because they have menstruation.

How to Set Goals Before Make a Diet Plan

• To succeed in a diet is to set specific goals. Let's list the following.

• Why do you want to lose weight (e.g., because your legs are too thick to wear shorts)

• What do you want to do if you lose weight (e.g., wear shorts and shop in Omotesando)

• How many kilograms do you want to reduce (e.g., reduce 9 kilograms to 48 kilograms)

• How many kilograms to lose in a month (calculated by current weight x 0.05)

• How long will it be achieved (back calculation from the monthly target weight)

How much exercise do you need each day (e.g., 240 kcal/day of calories burned to lose 1 kg. exercise for that is 2 hours of walking and training or a little over 1 hour of crawling in the pool)

Making a concrete plan will reduce your anxiety about dieting and rebounding. Also, by clarifying the period, you can lose weight. The first important thing is to make it the last diet in your life! Why not make a plan to go on a diet without rebounds?