If you want to keep your weight from rising after losing weight, you must first figure out why you have gained weight instead of eating more than before. A key factor here is the gratitude rate RMR of human silence. RMR refers to the energy consumption to maintain the normal life activities of the human body, such as breathing, circulation, keeping body temperature and other functions. This kind of consumption is silent and unconscious, but it never stops, accounting for two-thirds of human energy consumption. The level of RMR is influenced by many factors, the most important of which are heredity, body composition and nutrient intake. Genetic factors can explain why some people are born thin and it is difficult to gain weight. They have high RMR and consume more energy than fat people at rest, while people with high muscle composition consume more energy than people with high fat content under the same circumstances. The last energy intake factor is the instinct that human beings are forced to form in their diet-the less they eat, the more they should save. Among these three factors, the latter two are closely related to the weight loss rebound. When a person reduces his daily intake of 1, 800 calories to 1, 200 calories, his RMR will automatically decrease by 10%. Moreover, this downward RMR will not end with the end of dieting and weight loss, and it will last for a long time if no measures are taken. This means that if you eat 1800 calories the day before you lose weight, you will have a surplus of 10% after you lose weight. If you don't consume the daily energy of this 180 calorie, it will become a catty of 0.45 kg of fat in 2 0 days. On the other hand, if dieting is the only way to reduce fat, then muscle tissue will account for 50% of weight loss. In other words, 2.5 kilograms of hard-earned 5 kilograms are precious muscles. Changes in body composition lead to an increase in the proportion of fat, and muscle reduction is more conducive to the rapid completion of the rebound. This forms a vicious circle, getting fatter and fatter.

To curb the rebound after losing weight, we must start with improving RMR. Physical exercise is the most effective means. Generally speaking, moderate and low intensity aerobic exercise is the first choice to consume calories, because exercisers can persist for a long time and consume more fat and calories at moderate and low intensity. Strength training is generally considered to be ineffective in weight control, but it can effectively increase the proportion of human muscle components, thus improving RMR. Research shows that the improved RMR after strength exercise lasts longer than aerobic exercise, and the higher the intensity, the more obvious the effect. Therefore, it is very helpful to do 30 minutes of strength exercises after aerobic exercise 2 to 3 times a week to avoid weight gain. The ideal exercise content is to use equipment in the gym, and you can also do some basic exercises such as squatting, push-ups, pull-ups and sit-ups by hand.

In any case, if you want to succeed in losing weight, you must take physical activities.

Aerobics is a kind of aerobic exercise, which is trained more than three times a week for more than 45 minutes each time. The training method is preferably changeable, which is conducive to the consumption of body fat.