1, will exercise to lose weight rebound?
Exercise to lose weight is an indispensable part of our scientific, effective and healthy way to lose weight. Generally speaking, as long as you can keep exercising, the chances of rebounding after losing weight are relatively small. If you stop exercising or don't control your diet after losing weight successfully, it's easy to rebound.
2, the principle of exercise to lose weight
There are two main weight loss mechanisms that exercise can help to lose weight:
(1) regulates nervous and endocrine functions.
The reason why normal people can maintain a relatively stable weight is that under the regulation of the nervous system and endocrine system, synthesis and catabolism are relatively balanced. However, the regulatory function of obese people is not perfect, resulting in metabolic disorder. Anabolic metabolism goes far beyond catabolism, and the remaining sugar and fat are stored in the form of fat. Through exercise, the nervous system and endocrine system can be improved, which is conducive to regulating metabolism, speeding up fat metabolism and reducing fat accumulation.
(2) Increase the consumption of fat and sugar.
After the human body ingests fat from food, the fat will be decomposed into free fatty acids and triglycerides in the human body, and then enter the blood and remain in fat cells. The more fat the human body consumes, the more adipose tissue it will have. In addition, eating too much sugar food will also increase the fat content in the human body. However, when the human body's exercise increases, the free fatty acids and glucose in the body will not be consumed, providing heat for the exercising muscle tissue. Fat cells can not only be stored, but also be consumed.
3, the reasons for the rebound of exercise to lose weight
There are two main reasons for the rebound of exercise to lose weight:
(1) Termination of exercise
For the body, weight loss exercise can promote decomposition, accelerate the metabolic process of the body, and achieve the purpose of weight loss through persistent systematic exercise. However, some people think that after losing weight, there is no need to participate in sports, so they stop exercising, or artificially reduce the number and time of exercise. Even if they participate in sports, it is only symbolic and there is no requirement for exercise. In fact, this is a wrong understanding, which violates the principle that physical exercise should be used in advance and discarded. Due to the termination of exercise, the good physical function obtained by exercise is getting worse and worse with the passage of time, and the diet structure during exercise is still eating, so the energy consumption is less, the excess energy is converted into fat, and the fat is deposited in the body, which gradually makes people "fat" over time.
(2) Eating without restraint
After the successful weight loss exercise, if you stop exercising and have no control over your diet, this is the enemy and the direct cause of getting fat again. Why? Originally, the amount of food eaten during exercise just met the needs of normal exercise and exercise, but once the exercise stopped, the diet did not change accordingly. You still eat according to the diet structure during exercise, or because you stop exercising, you relax the control of your diet and "eat indiscriminately" when you see something delicious, thus forming a balance between consumption and eating energy, which exceeds the normal energy balance. Over time, excess energy is converted into fat, which accumulates in various parts of the body, and there will be a phenomenon of "getting fat".
(3) Suggestions on preventing rebound after exercise to lose weight
In order to keep the ideal weight, you must take part in exercise for a long time. If you can't continue to exercise because of the change of environment and conditions, you can choose to do physical exercise under the local permission, such as running, boxing, aerobics and so on. If you stop exercising or reduce the amount of exercise, your normal diet should be changed accordingly, that is, in order to prevent your body from getting fat again, you should eat less or control your diet appropriately.
4. How to control diet and lose weight
1, daily intake of 25~30 grams of fiber, although fiber can not be consumed and absorbed by the human body, but it stays in the body for a long time, can produce satiety and reduce appetite. High-fiber foods include whole grains, beans, nuts and dried fruits.
2, you can add meals twice a day, such as 10 am, 3 pm. You can choose milk, fruit, yogurt, nuts and so on.
3, guarantee about three or two staple foods every day, carbohydrates can provide energy to the body, do not eat staple foods, and lose weight easily.
Try to eat dinner as early as possible, and don't eat for 5 hours before going to bed.
5. Make sure to drink enough water every day. Drinking water can also help you lose weight. Drink 6-8 glasses of water every day, and the amount of water is about 2000ml.
6, less salt and less oil, try to put less oil and less salt when cooking. You can try cooking food by boiling and steaming, or you can try cooking with olive oil.
7. Eat fish four times a week. Omega -3 fatty acids contained in fish can help break down fat.
8. Eat warm food. Too cold food may lower the body temperature and slow down the metabolism of the body. Therefore, it is best to eat raw vegetables as little as possible, such as raw salads. It is best to cook the vegetables before eating.
9. Filling food with small dishes helps to suppress appetite and reduce food intake.
10, you can drink several cups of green tea every day. Catechins in green tea can help inhibit lipolysis and improve the metabolic rate of the body.
1 1. Take a certain amount of calcium every day. Under the same calorie consumption, the average daily intake of 1000mg of calcium will be more than the daily intake of 600mg of calcium, and the average weight can be reduced by 2.7 kg in three months.