And almost all the weight returned is fat, but the body fat rate is higher than before, and it will become more and more difficult to lose in the future. Healthy weight loss must be a combination of diet and exercise.
How to prevent rebound after losing weight successfully?
More than 80% dieters often encounter "repeated battles and repeated defeats", and the key to maintaining "no rebound" lies in themselves. Here are some dietary suggestions to keep you from rebounding and losing weight.
1, chew slowly, which is helpful for digestion and health. Eat until you are full, no matter what party you have, no matter how much you like to eat and drink (especially wine), don't be unlimited.
2. Drink plenty of water.
Water is very important for maintaining sufficient water in the body. Some people are always "puffy", in fact, not because they drink too much water, but because they don't drink enough water. Everyone has different needs for water, but it is generally recommended that everyone drink 64 ounces of water every day. Drinking water can make you feel full, so you can feel full even if you consume less calories.
3, regular quantitative, eat less and eat more meals, divide the amount of one day into 4-5 meals, hungry and overeating.
Eat well early, eat well at noon, eat less at night, pay attention to the quality of breakfast, be sure to have protein food, and don't eat for two hours before going to bed.
5, food should be diversified, not partial eclipse. Like protein and carbohydrates, fat is an important nutrient for the body. A diet without any fat can only disrupt metabolism. Advocate a light diet.
6. increase fiber. The daily diet should contain about 20 grams of fiber. This can save 90 calories. Foods rich in fiber include fruits, vegetables and some beans. Vegetables such as celery also help to treat constipation.
7. cook by yourself. It is best to cook in person, and you can choose more natural foods. For example, whole wheat bread, fruit after meals.
8, quit the habit of heavy taste
Eating too much salt will make you fat. Why do you always feel that you can't lose weight? According to relevant statistics, the average daily salt intake of Americans is more than twice the normal demand of ordinary people. This leads to their weight, and they must be fatter than others.
9. Reject a single diet
Vegetables only eat cucumbers, fruits only eat apples, and all kinds of foods only eat one of them. This way, the weight gain rate is the highest.
Each food contains different nutrients, maybe this protein is more, and that dietary fiber is more. Staring at one of them, you can't get balanced nutrition. Not only does losing weight have no long-term effect, but the digestive system and endocrine system will also be disordered, especially for girls. Many people stop their physiological period because of malnutrition.
Dietary suggestion: Eat 300-500g vegetables every day, with dark vegetables accounting for1/2; 200-350g of fresh fruit cannot be replaced by fruit juice; In addition to chicken breast and fish, you can also choose lean meat (high protein and low fat) such as pigs, cattle, sheep and fish; Cereals, potatoes and potatoes all have good dietary fiber and can be eaten alternately. Of course, the heat must be controlled.
10, every time you lose weight successfully, your body has a rebound period of 1-3 months. Don't stop exercising during the period, but you can reduce it appropriately. Exercise 2-3 times a week to ensure body metabolism and prevent weight gain.