103 pounds reduced to 90 pounds, which belongs to small weight**.
The biggest problem faced by people with low body weight** is that the total calorie consumption is too low.
If the body weight is small, then the basal metabolism, activity expenditure, and exercise expenditure will be small.
The total calorie consumption is low, which leads to 2 problems:
First of all, with a small body weight**, you have to calculate your calorie intake.
Whether it is 103 pounds or 103 kilograms, as long as you want to lose weight, you must create a calorie difference.
The most effective way to create a calorie deficit is that it requires you to do a careful caloric calculation of all the food you eat.
Here's how to do this: weigh the food with food, then use a food app like Mint Health or Food Pie to find out the calorie density, and finally multiply to get the total calories.
Once you've done that, you'll be able to control your calorie intake with extreme accuracy. If you don't do this, and instead record your intake by estimating, you're bound to think you've eaten only 1,500 kcal, when you actually eat 2,500 kcal.
This discrepancy between actual and perceived intake, which is caused by estimates, is called a calorie intake misreport.
The phenomenon of thermal error has also been observed in experiments, such as in the classic 1992 experiment 1
The experimenters recruited a group of fat people who claimed that they would never lose weight no matter what, and asked them to estimate their caloric intake and consumption in the laboratory.
In the end, the experiment found that this group underestimated their caloric intake by an average of 47% and overestimated exercise consumption by 51%.
You can also do this in other experiments3.4.5.6 Reach a similar conclusion: estimates are unreliable, and often the fatter the estimator, the less reliable they are.
In my experience, caloric error can be said to be the main culprit of the failure of most people to lose fat.
And the most interesting thing is that these people who fail to lose fat due to errors often use their own special physique, low basal metabolism, caloric difference theory is shit, etc. to explain why they fail to lose fat, but they don't know that the reason is actually very simple: they eat too much, but they haven't counted it, so they don't know.
The smaller your weight, the more damage the caloric error will do to you. Here's a table to show you why:
Thermal error. From the table, we can see that the same caloric error has different meanings for people of different weights.
A caloric error of 500 kcal, if it appears in a person of 110 kg, it is drizzle, which is nothing more than a little slower in fat loss, and the calorie deficit is still there; But if it appears in a 60-kilogram fat loser, it will directly make the calorie deficit disappear, which will lead to fat loss failure.
In other words, if you're fat enough, you're probably going to lose weight, even if you don't calculate all your calories. Because your total consumption is large enough, there is a lot of room for error.
But as you get thinner and the margin for error becomes smaller and smaller, estimation doesn't work, and you have to calculate your calorie intake carefully to make it possible for fat loss to continue.
In general, for a small body weight**, you have to use a food scale and food calorie software to make sure that the actual intake is not too outrageous.
Secondly, a small weight** must be patient enough.
The process of fat loss, which is largely the process of accumulating calorie deficits. Without harming your health, the faster you accumulate calorie differences, the faster you will lose fat.
Subtracting 1 kg of adipose tissue requires the accumulation of a caloric difference of 7700 kcal, which can take 16 days for a 60 kg person and 4 days for a 110 kg person (as per the previous section**).
In other words, a 60-kilogram person may only lose 2 kilograms in a month, while a 110-kilogram person can lose 7 kilograms without harming the body.
2 kg in January, such a slow rate of fat loss, it will bring a very real problem: fat losers can easily give up because of lack of motivation. Because seeing a measurable drop in the number on the scale on a regular basis is what drives fat losers to continue eating.
If the calories are calculated accurately, in the first month of fat loss for 110 kilograms, you can see the number on the weight scale lose 1 pound almost every 2 days, so there is no power problem for big fat people.
However, as fat losers get thinner and thinner, the weight that can be lost per unit of time is getting less and less, and the frequency of fat losers seeing the scales will become lower and lower.
And due to the interference of water weight and fecal weight, the number of the scale will also start to fluctuate. It is often difficult to lose 1 pound today, and 2 pounds after two days.
If the fat loser is losing fat for the first time and does not know that this is normal, then he is likely to make unnecessary adjustments to the original effective diet plan, and then it will be self-defeating and the effect will disappear.
After a long time when it didn't work, he gave up.
Therefore, people who lose fat with low body weight must be aware that the data changes of 5 days, 10 days, or even half a month cannot reflect the effectiveness of the diet plan. Because of the heat deficit accumulated in such a short period of time, it is simply not enough to make a significant change in the number on the scale.
Based on this, people with low body weight need to be patient and accept that weight is a slow and wavy change, and use at least a month's worth of numerical changes to judge whether the plan is working.
Summary. Theoretically speaking, 103 kg to 90 kg is no different from 103 kg to 90 kg, and the routine is to reduce intake, and then create a calorie difference.
However, from a practical level, a small weight** requires more effort to calculate calorie intake and more patience to observe weight changes.