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Now, once you have your number, you must create a deficit. It is of general consensus that a 500 deficit is the most you should go, but there are ways to truly know if thats how much you should. It is hard to know at first, since you lose some water weight, but once you're into your fixed diet and exercise regime for two-four weeks, you will notice you are losing about the same amount of pounds a week. The healthiest amount you should lose in a week ranges from half a pound to two pounds. If you lose more, you should be aware that what you are losing is not completely fat. You losing vital muscle as well. You may be thinking, "But I don't have any muscle!" You do, actually. Just your skeletel muscle makes up 40-50% of your body's mass. Now, remember your BMR? Well, your muscle's activities make up most of that number. So, if you are losing muscle weight, you are also decreasing your BMR, thus making the process of losing fat harder. More importantly, you are also letting yourself get prone to organ failures. If your body just doesn't have enough energy to do it's tasks, it'll go into a phase commonly called "starvation mode", thinking that you're in the middle of nowhere without food. You'll feel tired, sick, and you'll eventually die.
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