1. Why does weight loss rebound?
Mann, an associate professor of psychology at UCLA, conducted a one-year follow-up study on people who went on a diet to lose weight. Unfortunately, they got a shocking result: 465,438+0%, and many people are fatter than before losing weight. Mann said that although this figure makes many people feel depressed, "we still have many reasons to believe that this ratio is underestimated."
Why does weight loss rebound? Mann believes that there are two main reasons:
First, it is really difficult to change eating habits; Second, even if you lose weight successfully, the law of decreasing dieting effect is feasible.
2. How to lose weight without rebounding?
1, get into the habit of weighing every day.
Although it is frustrating to see the pointer pattern on the scale motionless, it can play a role of reminding and vigilance. As long as you gain a little weight, you can control and adjust your diet in time to prevent it from rising. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves often.
Step 2 calculate the calories of food
The common cause of obesity is that calorie intake is higher than consumption. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
Step 3: Measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
4. Plan three meals.
There are indicators to follow and it is easier to control. Although sometimes it is inevitable that the heat will exceed the plan, it will not be too outrageous.
5. Eat less buffet.
Try to eat less buffets, especially those restaurants that advertise unlimited food. If it is unavoidable, put as many vegetables and fruits as possible on the plate, leaving only a small space for lean meat or skinless chicken and whole grains. Avoid fried food.
Step 6 refuse temptation
Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
7. Eat more food with a strong sense of fullness to fight hunger.
At present, all the delicious food is drooling, and hunger is even more unbearable. What weight loss plan is put aside! Have a big meal! Addicted! So, miserable! The balance vibrates greatly. According to a survey conducted by the University of Pittsburgh in the United States, those who can control their weight most successfully are those who continue to take a full diet. For example, all kinds of fruits and vegetables, whole grains, tofu, lean protein, weak constitution and cold weather can make the stomach feel full after eating and reduce the amount of food. Of course, beware of fruits with high sweetness.
8. The diet includes dairy products.
Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful to lose weight and burn fat. For women, dairy products can also provide calcium to strengthen bones.
9. Extend the exercise time
Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn, and the better your weight loss effect will be.
10, exercise muscles
Weight training (resistance training) can increase muscle, muscle metabolism is eight times that of fat, that is, the more muscle tissue, the more calories are consumed. For those who have not done weight training, it is recommended to join the course now. What has been done will gradually increase the weight of training and continue to challenge yourself.
3. What should women pay attention to when losing weight?
1, gird your waist
Kim kardashian claims to use corsets to keep fit, but in fact, corsets will only make you feel uncomfortable, and may even damage your ribs and cause internal injuries.
2, weight loss balloons
If you swallow a special capsule, it will turn into a ball in your stomach, which will greatly reduce your appetite within three months, thus achieving the goal of losing weight. However, slimming balloons have terrible side effects, and infarction and rupture are potential threats.
3. Diuretics and laxatives
Diuretics and laxatives can lead to dehydration and electrolyte imbalance, which is not good for health. If you have constipation, eat more probiotic yogurt and other foods, which can not only relieve abdominal distension, but also regulate appetite.
4, weight loss supplements
For many people who lose weight, "tonic" sounds safer than "medicine". However, due to insufficient monitoring of the effectiveness and safety of nutritional supplements, control is often not strengthened until problems arise.
5. Don't eat carbohydrates
Carbohydrate mainly exists in the staple food we eat every day. Your brain, muscles and organs all need carbohydrates to run. You need to rely on them to gain energy and lose weight. If you eat less than130g of carbohydrates every day, your brain function will be impaired due to the lack of serotonin. In addition, eating oatmeal or whole wheat bread rich in beneficial vitamins and fiber is good for heart health.
6. starve yourself to death
The daily calorie intake of professional women should be between 1200 and 1400. If you have fitness habits, you need to spend more. If you are hungry, your body will temporarily shut down your metabolic system in order to store energy, which is not good for losing weight. In addition, there is a high probability of eating and drinking after starvation, which will make you fall short.