Many people cry to lose weight, but they always fish for three days and dry the net for two days. Some people persist for a month and finally lose weight, but they bounce back badly after returning to dieting because your body is used to the original weight.

Some are because the effect of losing weight is not obvious, or when losing weight for a month or two, although the weight has lost a few pounds, it has not come down;

How long will it take to lose weight really effective? At least more than 90 days! Why? Here are the answers.

1, haste makes waste.

A large number of studies have found that rapid weight loss can easily lead to decreased immunity and lead to various health problems. So don't lose weight too fast, give some time to buffer and let your body adapt to this state.

Losing weight 1-2 kg a week is a reasonable and healthy weight loss speed. Of course, the speed of lowering the scale varies with everyone's physical condition.

2. Fat cells have memory.

The cell renewal cycle is 90- 180 days. In general, the number of fat cells in the human body will not change after adulthood. Weight gain and weight loss only change the size of fat cells.

The body has memory! But also the memory of fat. Whenever the fat cells drop rapidly, the body will start the system of protecting and reducing fat, and lose too much weight in a short time, making it easier to rebound!

Step 3 make a weight loss plan

Making a weight loss plan can not only lose weight step by step, but also adjust your mentality healthily, while not being too harsh on your diet, making it easier for you to lose weight.

In the weight loss plan, choose a few sports you like, arrange your diet reasonably, stay away from unhealthy foods such as high sugar, high oil and high salt, balance nutrition, reasonable exercise and natural habits.

So, what is the reason for the rebound in weight loss?

First: go on a diet

Dieting is one of the most commonly used methods to lose weight. It can really make you lose weight in a short time, because in the early stage of dieting, your strong desire to lose weight will help you control your diet effectively, and it is easy for you to eat less or even not. The effect of this practice is very obvious. The reason is that the calorie intake has suddenly decreased greatly, and the basal metabolism has not yet reacted, and it has remained in a relatively stable state. Therefore, in the early stage of dieting, it will almost lose weight at a speed visible to the naked eye.

But don't be too happy at this time, because with the extension of dieting behavior, the body will start the self-protection mechanism and reduce the basal metabolism, because the body doesn't know how long you will be hungry, which will ensure the safety of life and reduce the basic energy consumption. The decline of basal metabolism means the reduction of daily calorie consumption, so that calories will be in a new equilibrium state, so that even if you eat less, you will not lose weight.

Second: ignore the movement.

In the process of losing weight, even if we don't go on a diet, basal metabolism will decline with weight loss, so our weight loss will have a platform period. At this time, we must find ways to break through the bottleneck and let ourselves lose weight after a short platform period. However, if you give up losing weight because the short-term effect is reduced at this time, it will be wasted.

In addition to further adjusting the diet structure, the effective means to break through the platform period is exercise. If you keep exercising until you enter the platform period, you need to consider changing your exercise style. In the choice of exercise, we should pay attention to strength training, because strength training can not only make us consume calories directly during exercise, but also help us improve our basal metabolism, thus indirectly consuming calories. So even if you don't like it, you should do some strength training within your power, and the choice of training methods should be based on compound movements.

Third: relax.

Losing weight is a continuous process, so you can't relax. Relaxing your mind will make you happy to eat, because you have lost weight and you don't have to control your diet. I don't have to exercise hard to lose weight anymore, and I'm really happy at this time. Well, if this is not far from the road to rebound, because you will unconsciously eat too much, and stopping exercising will also reduce calorie consumption and fat, leading to excess calories, and it won't be long before you will rebound and become fat.

Some people say that losing weight is a lifelong thing, unless you are the kind of person who can't get fat no matter how you eat, but unfortunately most people don't. Even if you are young, you will not get fat. As you get older, you will still get fat in middle age because of the loss of muscles and the decline of metabolism. Therefore, losing weight is not something that can be ended by reaching the goal, but something that needs to be adhered to for a long time, and the most effective and simplest way is to develop good living habits, including diet, work and rest, and exercise habits. Of course, after the habit is formed, losing weight will not become our burden, but will become a part of our life. We don't need to do it deliberately, so we will keep the previous weight loss results.