Losing weight is like rowing a boat, sailing against the current, if you don't advance, you will retreat. Exercise to lose weight and increase muscle mass will not rebound easily, but when there is a certain weight loss effect, you will rebound soon if you reduce your exercise and don't pay attention to your diet.

The research shows that for beginners who eventually develop exercise habits, the effect of fitness is the most obvious after a period of time, but stopping training usually makes the training benefit zero; People who have long-term exercise habits will not regress quickly in a short time, but the consequences of stopping exercise still exist.

If you stop training completely for a few months, it is difficult to accurately predict how long it will take to fully rebound to your previous physical state. But generally speaking, for athletes or people with long-term exercise habits, a three-month exercise vacuum period will make it difficult for you to return to your previous best exercise state in a short time.

Reasons for weight loss rebound

1. After achieving your goal, relax and start eating without restraint.

2. With the increase of fat, muscles are also reduced, and metabolism is also reduced, so it is difficult to consume what you eat.

3. The body accustomed to low-calorie food will absorb nutrients efficiently, and once it returns to its usual food intake, it will cause excessive absorption of nutrients, which will lead to accumulation.

What can be done to avoid a rebound?

1. The gap between fat and thin is metabolism.

If a person's basal metabolic rate increases, his daily calorie consumption will increase, and his body will not accumulate too much calories to form fat, so he will naturally lose weight. So how to improve the basal metabolic rate? The basal metabolic rate is closely related to the muscle content of the body. When the proportion of muscle in the body is high, the basal metabolic rate is also high. Therefore, in order to improve the basal metabolic rate, we must adhere to exercise on the premise of ensuring the diet law. Through the combination of aerobic exercise and strength training, exercise muscles and improve muscle content.

2. Diet and rest should be regular

Irregular diet will affect digestion and metabolism, often staying up late, lack of rest, and body metabolism will also be affected. Therefore, the diet is regular, no overeating, no excessive dieting, three meals a day are normal, and the calorie intake is not excessive; Ensuring adequate sleep, staying up late less, doing simple massage before going to bed and improving the quality of sleep can all improve the metabolism of the body.

Buy small packaged food

Research shows that if we buy food in large packages, we can eat 44% more. Compared with those small and single servings, large packaged foods will greatly increase the chances of eating more than one serving at a time. So try to choose food in small packages.

4. Relieve hunger before meals

In order to prevent overeating, you can eat some snacks about an hour before meals, such as a piece of hard cheese, an apple or low-sugar cheese. This will help to reduce hunger and prevent eating too much at a rich table.

Plan three meals

Plan your three meals in advance, and it is easier to control with an indicator. There should be a strict plan for eating time every day. Although you don't need to go on a diet after losing weight successfully, if you want to maintain your weight, don't eat in unnecessary time. For example, you can supplement a small amount of food every day and avoid eating five hours before going to bed. When sleeping, the body consumes less calories, which easily leads to fat accumulation.