First of all, we must understand why we will rebound after losing weight.
The main reason for the rebound after losing weight is that the basal metabolic rate has become smaller. Basal metabolic rate refers to the calories you need to keep your internal organs alive without eating or drinking. Generally, girls need 1200 calories, while boys need about 1500 calories. Many fat friends go on excessive diets in order to lose weight quickly. When the body is afraid of persistent famine, it will produce a defense mechanism to reduce the calorie demand and reduce the consumption of basal metabolic calories. During weight loss, the body is used to low basal metabolism. After returning to a normal diet, the body can no longer consume normal levels of calories, and if the calories are greater than the demand, it will become fat. Therefore, unless you have been dieting (which is very harmful to your health), you will definitely rebound. Will get fat, get fatter and fatter, and become obese.
Then, I know that the fundamental reason for the rebound is that the basal metabolic rate has become smaller. How can we improve basal metabolic rate?
1. Exercise muscles. The formation and maintenance of muscles need to consume a lot of calories, and the basal metabolic rate of the body with muscles will increase. Exercise can not only help us consume extra calories because of low basal metabolic rate, but also promote brushing fat and gaining muscle. So do more exercise.
2. Adjustment of diet structure. In order not to rebound, our total calories should be controlled, and we can't eat and drink. Reduce fat intake. Because we want to gain muscle, we need to eat more protein. Therefore, the diet structure should be based on low-fat, low-calorie and high-protein foods. Eat three meals normally and eat more low-calorie coarse grains such as potatoes, taro and pumpkins; Chicken breast, eggs, milk and other low-calorie high-quality protein; Low-calorie fruits and vegetables such as apples, cucumbers and broccoli.
If you keep it for a period of time and the basal metabolic rate rises, you can transition to a normal diet, and it is easy to lose weight.