Where does the weight go? The "weight loss journey" of fat, muscle and water

(The full text is about 800 words and the reading time is 4 minutes)

When the number on the scale drops by 0.5kg, behind this seemingly simple value, there are actually three physiological changes: apoptosis of fat cells, atrophy of muscle fibers, and redistribution of water. Losing weight does not mean losing fat, and it is not the same as being healthy.

1. Fat metabolism: precision engineering of energy conversion

Fat decomposition follows the law of conservation of thermodynamics, and each kilogram of fat consumes an energy gap of 7700kcal. However, the actual fat loss efficiency of the human body is regulated by the basal metabolic rate (BMR). When the body fat rate drops by 10%, the resting metabolism will automatically decrease by 6-8%. The apoptosis process will not start until the volume of fat cells decreases by 85%, which is the physiological root of the plateau period.

2. Water Fluctuation: A Smokescreen for Weight Changes

The human body contains 60% water, and every 1g increase in sodium ions can retain 200ml of water. According to the data from the Sports Medicine Association, 78% of the initial 2.5kg weight loss on a low-carb diet is water loss. After high-intensity exercise, muscle water storage can increase by 500ml, creating the illusion that "the more you exercise, the heavier you get."

3. Muscle loss: a red flag for metabolic collapse

The Lancet's follow-up study found that for every 1kg lost by dieters, muscle loss accounts for 31% (only 9% for those who exercise properly). For every 1kg loss of muscle mass, the basal metabolic rate decreases by 21kcal/day, which is the core cause of 90% of rebound cases.

Conclusion: Real healthy weight loss should be a dynamic balance between fat cell shrinkage and apoptosis, combined with muscle mass maintenance and intelligent water regulation. When losing weight, the ideal golden ratio is: fat consumption ≥ 70%, muscle loss ≤ 10%, water fluctuation ≤ 20%, which requires the three-dimensional coordination of strength training, protein supplementation (1.6g/kg body weight) and progressive calorie deficit (300-500kcal/day).

【Metabolism Story】

Triglycerides turn into smoke, leaving your skin's fine texture firm.

Water, moon, mirror and flowers are counted on the scale, and the law of conservation is engraved in the heart.

Note: The four sentences correspond to fat, muscle, water and scientific knowledge respectively.

Data support:

1. International Association for the Study of Obesity: The amount of muscle loss in the extreme diet group was 3.2 times that of the scientific weight loss group

2. Chinese Nutrition Society: Every kg of pure fat loss requires a 500 kcal/day energy deficit for 15 days

3. Nature sub-journal: The threshold of apoptosis of fat cells is triggered when the volume is reduced by 85%