How long does it take to get back in shape after gaining weight?

There are many reasons why we lose our shape, making our bodies heavier and more fat. These reasons can be injuries, skipping workouts due to busy schedules, and unhealthy eating and exercising habits during the holidays.

Uncontrolled diet and lack of exercise can make us gain many kilos after Tet holiday. Not only that, factors of muscle strength and cardiovascular endurance are also reduced, according to the health website Healthline (USA).

Depending on the intensity of your workout, your diet, and your body type, it will take time to get back in shape.

When you stop exercising, cardiovascular endurance tends to decline more rapidly than muscular strength. This is because endurance depends heavily on the ability of the cardiovascular system, the respiratory system, and the body's ability to use oxygen. These factors decline rapidly after just 1-2 weeks of stopping exercise.

Meanwhile, muscle strength depends heavily on muscle mass and the nervous system that controls the muscle. Muscles tend to maintain their size and ability to function for longer periods of time, often taking 3-4 weeks or longer to significantly reduce.

Knowing when you can regain your previous shape, strength and endurance depends on many factors, from the level of weight gain, diet, exercise intensity and each person's body type.

Specifically, a person will usually gain 1 to 3 kg during Tet. If they gain only 1-2 kg, a person who exercises regularly and eats healthily will be able to regain their old shape in just a few weeks. However, if a person gains 3 kg or more, the weight loss process will require more effort, lasting 1-3 months or longer.

It also depends on diet and exercise intensity.

Losing weight quickly or slowly also depends a lot on the diet. Depending on the physical condition and needs of a person, how many calories are needed each day. Too much calorie deficit will make the body tired. Therefore, experts recommend that the calorie deficit should not exceed 500 calories/day.

Another factor that determines how quickly you get back in shape is the intensity of your workout. Cardio exercises like jogging will help burn more fat faster. Meanwhile, weight lifting exercises, although not burning as many calories as cardio, help maintain muscle mass and avoid muscle loss.

In general, if you gain less than 1 kg, you only need to exercise and diet for about 1 week. If you gain 2 kg, it will take 2-4 weeks, and if you gain 3 kg or more, it will take longer. Muscle strength will improve after 4-6 weeks. Cardiovascular endurance may need 2-8 weeks, depending on the intensity of exercise and the individual's constitution, according to Healthline.

Source: https://thanhnien.vn/can-bao-lau-de-lay-lai-voc-dang-sau-khi-tang-can-ngay-tet-185250117131341325.htm