The premise of successful weight loss is to persist for three months. Why insist on it for three months?

Because people's body fat has a super memory, it is difficult to rebound at least three months after losing weight.

Remember to keep it for three months after losing weight, not that you are losing weight from fat to thin ~

During this time, try to gain no more than 5 kilograms, have regular meals and have a full lunch.

Diversification of food

If you lose weight by dieting, the food during the weight loss period is usually simpler.

Such a diet is bound to make you malnourished and pose health risks.

Therefore, during weight loss, we should try to diversify our food: eat more coarse grains, vegetables and fruits, and appropriate amount of fish, eggs and lean meat.

Variety of food can help you develop healthy eating habits, and it's hard to get fat!

Of course, diversification doesn't make you eat a lot ~ eat as little as possible!

Eat a light diet and refuse to overeat.

Many people who gain weight after losing weight suppress their nature when losing weight, and then let go of their overeating after losing weight.

But you should know that overeating after losing weight is worse than overeating without losing weight! It will make the body absorb more calories than usual and convert them into fat for storage.

Even if you are desperate for high-calorie food with high salt, sugar and fat at the moment, you should control your desire and let your diet gradually return to normal.

When you are hungry, you can eat more foods rich in dietary fiber, such as oats, tremella, konjac and so on.

Or foods rich in high-quality protein, such as fish, chicken, egg white, etc.

Improve basal metabolism through exercise.

First, aerobic exercise.

Running: 3000 meters a day, if you can't finish running, go quickly, which is within your tolerance.

Besides running, skipping rope, climbing stairs and cycling are also good aerobic exercises.

Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.

Strengthen anaerobic exercise

Abdominal exercise is essential every day. Abdominal muscles belong to the core muscle group, and the whole core muscle group can be practiced in the following ways.

1, plate bracket:

2, belly roll:

You can control the duration and quantity according to your personal situation and keep breaking through.

Doing the above four points will greatly reduce the possibility of weight gain.

If you succeed in losing weight through diet and exercise, stick to it. Don't be afraid to rebound in the future.

But if you lose weight by dieting or diet pills, congratulations, this is just the beginning of a vicious circle.

So far, research has confirmed that the comprehensive way of exercise, nutrition and behavior correction is the best way to lose weight. Restricting diet and not exercising, or exercising without restricting diet, can not achieve satisfactory results. Many people just reduce the energy intake of food to lose weight, and often give up halfway because of hunger. Even if some people are strong-willed and can endure the pain of hunger and refuse the temptation of food, their metabolism will be reduced due to the efforts of the human body to protect their energy, and eventually they will stop losing weight with little energy intake. In the end, it is still difficult to go on, and dieting to lose weight, while reducing fat, the human body will also lose lean body weight (the weight of tissues and organs such as muscles). By combining exercise with diet control to lose weight, the above shortcomings can be effectively avoided, which can reduce excess fat in the body without losing lean body weight.

Why did I say that dieting is a vicious circle from the beginning?

In fact, the reason is very simple. If the intake is reduced below the minimum standard, the body will start to break down muscles to provide energy, muscles will decrease, basal metabolic rate will decrease, and fat consumption will decrease. With the increase of dietary intake, muscle mass will not increase, and fat will accumulate more easily. Dieting to lose weight can be said to be a vicious circle.

To lose weight from diet, we must first find out what the basal metabolic rate is.

Basal metabolic rate (BMR) refers to the energy metabolic rate of the human body when it is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress.

One of the main factors that determine the basal metabolic rate of human body is muscle content. The higher the muscle content, the higher the metabolic rate, which means that he consumes more fat at rest.

Therefore, sacrificing basal metabolic rate to lose weight is to pick up sesame seeds and throw watermelon.

It is not advisable to lose weight by eating only a little weight every meal without eating dinner or breakfast. You can eat less, but what matters is not how much you eat, but what you eat. Even if you only eat 200g a day, it's all fried, and you have to be fat if you are fat.

Recommended ingredients for fat-reducing people: whole grains, vegetables and fruits with low sugar content. Meat is fish first, followed by beef and mutton, chicken and rabbit meat. Pork has the highest fat content, and rough processing is better than fine processing.

Adjusting the diet order is also more conducive to weight loss. Before dinner, a bowl of soup, then fruit, then vegetables, meat, and finally the staple food.

Chew slowly, give your body enough time to convey satiety to your brain, and eight points is enough.

Of course, if you cooperate with exercise, the weight loss effect will be better ~

Fat-consuming diet

Fine-tune three meals a day!

1. Breakfast: Be sure to have breakfast. You can use fruit instead of juice, boiled eggs instead of fried eggs, lean meat instead of ham, and don't drink whole milk.

2. Lunch: Eat slowly, preferably about 30 times, and go out for a snack. It's best to drink some soup before eating, and eat less and more meals.

3. Dinner: Have a certain intake, not too much. Try not to eat some seasoning food at night, and use seafood instead of meat, not afraid of leftovers.

In life, we can keep fit while ensuring our health, but don't make jokes about health any more.

Fitness exercise is essential.

10 minute oil throwing exercise to lose weight and shape the whole body!

1, strengthen hip and leg muscles.

2. Reduce waist fat and tighten leg muscles.

3, the whole body movement, shaping the body curve

4. Use both hands and feet, and subtract a small belly.

5, strong hips, beautify the leg lines

Yoga helps

Practice a small waist, and I'll give you a foot and eight waist.

holding

Standard: Repeat five groups every day.

1 group (left): stand up straight, open your feet shoulder-width, hold your head up and chest out, and hold the ball in your chest with both hands flush with your chest; Squat in the same posture as when standing up straight, hold your head up and chest out, and turn the ball to the left or right side of your body with both hands.

Group 2 (right): Pick up the ball with both hands and get up on one side of your body. Don't bow your back when you get up, but stand straight; After getting up, your arm holding the ball moves up to the other side of your body and makes a gesture of throwing the ball out.

Practice field

Holding the ball: the most important action is to turn back and forth, and at the same time exercise the lines of the waist, which helps to burn the excess fat at the waist.

Squat: The whole step can exercise the leg muscles and make the legs stronger.

Throwing the ball: The main action of throwing the ball can exercise the big arm and relieve the situation in butterfly sleeve.

Waist and abdomen intensive training: stretching forward and backward

Standard: Repeat 5 groups every day.

1 group: the front legs are arched at 90 degrees, the knees of the rear legs are attached to the yoga mat at 90 degrees, the hands are akimbo, the back should be straight, and the line of sight should be kept still for half a minute.

Exercise parts: mainly the body and lines of the waist and legs.

The second group: flat support, the body is parallel to the yoga mat, the front toes and palms of the hind feet touch the ground, and the head and shoulders are on the same level for half a minute.

Exercise site: you can exercise all over your body, and fat is burning from your arms, waist, abdomen to your legs.

The third group: lying flat on the yoga mat, arms outstretched, palms down, legs above the waist, abdomen and knees propped up, and standing still for half a minute as a group.

Exercise site: mainly rely on the strength of the waist and abdomen to support the body and legs, so the main exercise is the tightness of the waist and abdomen lines and buttocks.

The fourth group: lie flat on the yoga mat like the last group, gently lift your legs and arms, stretch them far away, and rest for half a minute as a group.

Exercise area: The lines of legs and arms can also make the waist and abdomen look slimmer.

Group 5: Lie on the yoga mat, then gently lift your legs and arms forward, then stretch hard, and stand still for 20 seconds as a group.

Exercise parts: All parts of the body can be exercised.

Back to the belly line: leg lifting exercises

Standard: Repeat 5 groups every day.

1 group: lie flat on the yoga mat, raise your legs at 90 degrees to your body, and then bend your calves at 90 degrees to your thighs. Hands flat, hands up; Raise your head and raise your hands in parallel, the same way. When your lower abdomen is forced upward, keep your back straight and don't bend.

The second group: lying flat on the yoga mat, with one leg straight up and the other half arched, with both hands attached to the same side of both legs; Lift above the waist, slide your hands to your ankles and keep your back straight.

Practice field

Leg lifting: exercise abdominal strength and leg fat, make legs look slim, and lay the foundation for the waistline of small waists.

Stretch the arm: This action can stretch the lines of the arm and reduce the butterfly sleeve of the arm.

Body up: you can exercise your waist and abdomen and practice a small waist.

Many people will rebound after losing weight and resuming their diet. This is mainly because they are very different from their usual eating habits in the process of losing weight. We always say that we should lose weight healthily, eat moderately and develop good eating habits, which is the magic weapon to avoid rebound. If a healthy diet has become a habit, although it is slow at first, it will gradually lose weight and restore all functions of the body to be healthier. If you continue to maintain this eating habit after losing weight successfully, there will be no rebound. Many people rebound by not eating staple food or taking some measures to reduce their total energy intake during the weight loss process, which is a state of hunger or semi-hunger. Once the diet is restored, the body will try its best to convert the energy into fat for storage. In case of the next famine.

Then people who use extreme methods to lose weight, it is best to gradually adjust the way of losing weight to a healthy way, such as snacks such as fried food/sweets/sweet drinks that they don't eat during weight loss or foods with high oil and sugar. After weight loss, they should try to eat as little as possible or not to eat, forming a habit, so that there is no extra energy, so they won't rebound too much. In addition, many people will exercise during weight loss, so keep this exercise habit after weight loss. Exercise can help the human body to enhance basic metabolism. People with high basal metabolism will eat more calories, and basal metabolism will consume more than 70% of human energy. As long as a high basal metabolism can be maintained, the weight of rebound will be reduced. Exercise is the best way to improve basal metabolism.

If you only rely on some extreme diet to lose weight in the process of losing weight, then after you lose weight successfully, you'd better get into the habit of exercising every day, which will improve your basal metabolism. Even if the diet is restored, it can better help maintain the results of weight loss and will not rebound too much. In addition, in the process of controlling the rebound, develop healthy eating habits, so as to ensure the result of weight loss.

Recently, my colleague Aro just came back from the 11 th holiday and gained 10 kilograms. The whole person looks bloated and his stomach is prominent. He used to have the habit of exercising all the time, and he also succeeded in losing weight 13 kg. This time, he went home to overeat, which seemed heavier than before.

As a runner who has lost 70 pounds and has kept it until now, Arrow came to ask me the same question: How to keep my body from rebounding after losing weight?

I think the method of not rebounding is mainly the same as losing weight: keep your mouth shut and spread your legs. People don't know how to cherish until they lose it. Spend hundreds of thousands to eat fat, and finally spend tens of thousands less. Do you really want to gain weight again? So, what should we do?

I don't forget my active mentality. When I failed to lose weight, I developed good eating habits, less oil and less salt, high-quality protein, and refused junk food. Since this diet can make you healthy, it shows that this diet is right, so why not stick to it?

And with the decline of weight, the body's metabolism has reached a new balance and also declined. If you restore your eating habits before losing weight, it will inevitably lead to too many calories, which will inevitably rebound after accumulating for a period of time.

Therefore, when losing weight, don't forget the pain you have experienced with your mouth, restrain your desire for junk food, and control your mouth is the first level to prevent rebound.

Keep exercising and protect your grades. Some friends just can't control their mouths. What should I do? The only way is to increase consumption, ensure proper exercise, keep the body in a state of high metabolic activity, and consume as many excess calories as you eat.

In the process of losing weight, I especially wanted to eat carbohydrates for a while. The sight of noodles, rice and bread makes my mouth water. Every time I steal food, I will eat it and I can't stop. As a result, these carbohydrate deposits make my body store more water. The most exaggerated time is that eating once can gain weight 10 kg. My solution is to run10km every other day,10km for three consecutive days or15km every other day after meals, and dehydrate them as soon as possible within 72 hours to prevent them from depositing into fat.

To sum up, the way to prevent the rebound after losing weight is nothing more than making a fuss about the input and output. The input side keeps eating, avoiding overeating and retaliatory eating, and the output side adheres to exercise habits and strengthens the maintenance of the body. As the saying goes, it's easy to fight the country, but difficult to defend it. So is losing weight. It's easy to lose weight, but it's difficult to keep it. What's the point of rebounding if you really don't mind being greasy?

In fact, it is a misunderstanding to prevent weight rebound after weight loss, because weight loss itself is a continuous process, and weight loss is a process of weight control. It doesn't mean that you don't need to take care of it after a period of compulsory weight loss. This needs to be continued.

If you want to effectively prevent weight rebound, that is to say, you still need to maintain normal eating habits and appropriate physical exercise after losing weight successfully, so as to effectively maintain your weight and avoid rapid growth.

Keep exercising. Because the later you lose weight, the more difficult your body's fat metabolism will be, so you must not relax at this time. If you have achieved certain results and then give up exercise, this situation is very easy to cause a rebound, so you can appropriately reduce the intensity of exercise at this time, but this still needs to be adhered to.

Continue to maintain healthy eating habits. If you have achieved a certain weight loss effect, if you don't control your diet, the rebound will be very strong. If you can't control it at this time, you are likely to reach a fatter weight than before you lose weight. Therefore, it is very important to control your diet scientifically in the later stage, which can effectively prevent the rebound.

Measure your weight regularly. Because you must measure your weight regularly at ordinary times, you can always remind yourself that you are controlling your weight, and you can effectively adjust your weight, diet and exercise according to changes in your weight.

Continue to eat and exercise until the body maintains its target weight.

Hello, I feel good to see your problem, because many friends who have lost weight successfully or are on the way to lose weight will encounter such problems. In fact, the most important thing to prevent weight rebound is to maintain good living habits, such as exercise, diet and rest, which will affect weight!

First of all, losing weight is nothing more than two things, eating less and exercising more, but it is not very strict to say this alone, because scientific weight loss is the basis for ensuring no rebound. Then let's talk about what is scientific weight loss.

First of all, you should not think that you will lose weight if you exercise more and sweat more, but you need to rely on diet, which is king. It is a theorem to practice three points and eat seven points, so a reasonable diet is very important. So how to eat thin? In fact, the reason is very simple. Keep the calorie deficit, keep the intake of low fat and carbohydrate as much as possible during the process, and don't taste too heavy. Reducing fat is actually relatively easy. I believe you will have a good habit after 2-3 months of this process, so if you lose it and don't let it rebound, you must stick to this habit. The most important thing is not to overeat. If you don't go back to your previous diet, basically you won't regain your weight.

Next, let's talk about how to practice. Reducing fat or losing weight is a lack of calories, so what is calories? It actually refers to your daily consumption. The most important thing in a day's consumption is basal metabolism. The higher the basal metabolism, the greater the relative consumption, and the easier it is to reduce. Therefore, exercise is particularly important. To improve basal metabolism, it is necessary to do more strength training. If you want to speed up fat loss, you should add some aerobic exercise. Here is a knowledge point for everyone. Reducing fat is not how much fat you can lose by sweating. Sweat is mainly water and salt. Cutting off fat depends on heart rate and breathing. Most of my friends are wrong. After losing weight successfully, you should also keep exercising, so that your weight will not rebound, but will get better and better, so that people will become more and more confident!

Whether you are losing weight or losing fat, you need to maintain good habits in order not to rebound after success. Diet is the most important thing, and keeping exercise will also help you to have a better body shape, so combining the two is the most perfect plan. Come on, for better yourself! ! !

Thanks for watching!

First of all, we must understand: under what circumstances is weight loss successful?

The so-called "successful weight loss" means that after losing weight to your target weight, you will stay at this level for a long time, remain unchanged or only fluctuate a little. We say this is a normal and successful weight loss.

Second, keep good habits, sleep, diet, mentality and moderate exercise when losing weight. Good sleep contributes to the metabolism and renewal of old and new cells in the body; Moderate exercise can improve the activity and sensitivity of cells, help fat burning, maintain a positive and optimistic attitude, learn to release stress, and don't use eating and drinking to relieve the pressure of work and life.

3. The moderate exercise mentioned here refers to the WeChat or Weibo exercise with 8000 10000 steps every day, and the intensity of exercise varies from person to person. Here is a calculation formula (220- age) 80%= heart rate during exercise; Your heart rate during exercise is your exercise intensity. Don't overdo it. Excessive exercise sometimes backfires, which will induce the sudden occurrence of some diseases, which is even more dangerous, especially for middle-aged and elderly people with cardiovascular diseases. The intensity of exercise is just a slight sweating.

Fourth, the law of diet. Eat three meals on time, only 7 or 8 minutes full for each meal. If you feel hungry, you can add one meal in the morning and one in the evening. The time for breakfast is about 10 10:30 in the morning and around 3 4:30 in the evening. The main food for meals is low GI food, such as fruit, nuts or yogurt. Besides, be sure to have breakfast. Many people think that skipping breakfast or dinner can help them lose weight. As everyone knows, this is just counterproductive. Not eating breakfast for a long time will reduce the basal metabolic rate, which will not only cause health problems such as gastric ulcer and chronic intestinal diseases, but also make the basal metabolic rate poor and fat metabolism unable to go out, thus leading to obesity.

Authors: National second-class public dietitian.

Member of China Nutrition Society.

Healthy weight manager

Sina Weibo @ Wang Lin nutritionist

Good question.

After losing weight in any way, if you let yourself go, your weight will inevitably rebound.

Including exercise to lose weight, there is no way to lose weight without rebounding in the world.

So after losing weight, if you want to stay in shape, you must take action:

1. Prescribed diet

Under normal circumstances, the human body will always consume a little more calories than the basal metabolism.

In other words, excess calories every day is actually the normal state of ordinary people.

Then, it is necessary to control these heats within a controllable range.

The basal metabolism of human body is about 1500 calories a day.

The calorie intake is generally between 1800 ~ 2000 calories, which is acceptable.

At the same time, try to ensure that these calories are of high quality, that is, eat as much high-quality protein as possible and reduce junk food.

This can effectively reduce the conversion rate of fat intake.

2. Keep the habit of light exercise

It is difficult to exercise every day during weight loss.

40 minutes to 1 hour is normal.

When you lose weight successfully, control the intensity of exercise to 30 minutes every day, and you will have long-term fitness effect.

3. Good living habits

Usually, unconventional work and rest and diet can lead to weight gain.

The most typical thing is to stay up late and get fat, which many obese people will have.

In addition, the regularity of three meals is also very important.

Even if two people eat the same amount of food every day, the person who eats before going to bed is bound to be fatter.

———————-

I hope it helps you.

Losing weight is not a simple matter, but more people will face a new problem after losing weight successfully, that is, rebounding, not only not losing weight, but even getting fatter than before!

In fact, the rebound is still good and bad.

First, a positive rebound.

Although the weight has rebounded, the figure may have become better. Because the density of muscle is greater than that of fat, many people will find their girth smaller after losing weight successfully, but their weight is heavier. In fact, this is not a bad thing, because your muscle content is increasing and your fat content is decreasing.

Second, the real rebound.

This rebound is not only the weight gain, but also the fat content of the body, and the body has returned to the bloated state before losing weight.

How can we prevent a rebound?

That is to cultivate yourself into a lean physique! In the final analysis, it is necessary to improve basal metabolism and increase calorie consumption. In all energy consumption of human body, basal metabolism accounts for 65%-75%, that is to say, as long as the basal metabolism is high, you can lose weight while lying down.

How to do it specifically?

First, refuse to go on a diet

The human body is an intelligent system. Once you go on a diet, the nervous system will automatically release signals to slow down basal metabolism and prevent weight loss. Studies have shown that even with low calorie intake and high intensity training, basal metabolism will be significantly reduced, and it will also fall into the strange circle of weight gain.

In addition, dieting can also make people lose a lot of muscles, and at the same time make body fat and cholesterol higher and higher, which directly affects their health.

Second, exercise correctly.

Reducing endurance sports such as long-distance jogging will consume muscles and reduce metabolism. Increase some high-intensity interval training, and use short-term high-quality fat burning training to increase muscles to speed up basic metabolism, such as squat, belly roll, plate support, push-ups, riding and so on.

At first, it is suggested to do 1-2 times a week, each time not exceeding half an hour, and then gradually increase the amount of exercise. While doing muscle training, protein should be supplemented in time.

Third, eat more warm food.

After eating warm food, the temperature of internal organs will increase, and the basal metabolic rate will also increase. Therefore, drinking more warm water, drinking less ice water and soaking feet with hot water every day can also accelerate basal metabolism.

Although the process of losing weight is very painful, it can bring us more benefits, such as healthy body, perfect figure, higher face value and so on, so let yourself lose weight healthily!

If you have any questions, please comment. If you have any comments, please reply.