1. Why does weight loss rebound?
First, it is really difficult to change eating habits; Second, even if you lose weight successfully, the law of decreasing dieting effect is feasible.
2. How to lose weight without rebounding?
Changing lifestyle is the most useful. Dr. Melly Foster, founder of the Center for Weight Management at the University of Pittsburgh, agrees with Mann. Fust believes that "it is not easy to lose weight, but it is more difficult to keep it". Lifestyle change is the most useful long-term weight loss plan. Why is it so difficult to diet and lose weight? The main problem is that people usually isolate dieting as a single way to lose weight. Dieting is most susceptible to social life. What you are doing and who you are with will affect your diet plan. Especially in this fast-paced society that advocates fast food and junk food, it is not easy to change lifestyle.
Step 3 develop these habits
First, get into the habit of measuring your weight every day.
Although it is frustrating to see the pointer pattern on the scale motionless, it can play a role of reminding and vigilance. As long as you gain a little weight, you can control and adjust your diet in time to prevent it from rising. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves often.
Second, calculate the calories of food.
The common cause of obesity is that calorie intake is higher than consumption. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
Third, measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
Fourth, plan three meals.
There are indicators to follow and it is easier to control. Although sometimes it is inevitable that the heat will exceed the plan, it will not be too outrageous.
Five, eat less buffet.
Try to eat less buffets, especially those restaurants that advertise unlimited food. If it is unavoidable, put as many vegetables and fruits as possible on the plate, leaving only a small space for lean meat or skinless chicken and whole grains. Avoid fried food.
Step 6 refuse temptation
Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
Seven, eat more food to fight hunger.
At present, all the delicious food is drooling, and hunger is even more unbearable. What weight loss plan is put aside! Have a big meal! Addicted! So, miserable! The balance vibrates greatly. According to a survey conducted by the University of Pittsburgh in the United States, those who can control their weight most successfully are those who continue to take a full diet. For example, all kinds of fruits and vegetables, whole grains, tofu, lean protein, weak constitution and cold weather can make the stomach feel full after eating and reduce the amount of food. Of course, beware of fruits with high sweetness.
Eight, the diet contains dairy products.
Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful to lose weight and burn fat. For women, dairy products can also provide calcium to strengthen bones.
Nine, extend the exercise time
Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn, and the better your weight loss effect will be.
X. build muscles
Weight training (resistance training) can increase muscle, muscle metabolism is eight times that of fat, that is, the more muscle tissue, the more calories are consumed. For those who have not done weight training, it is recommended to join the course now. What has been done will gradually increase the weight of training and continue to challenge yourself.
4. How to prevent weight loss and chest contraction?
1. Supplement fat
Breast tissue contains a lot of fat, which is a warehouse for storing fat. Therefore, for the good development of breasts, we should eat some foods rich in fat, such as meat, poultry and beans.
Suggestion: While losing weight, protein can be supplemented by soybean milk, soybeans, green beans, tofu and bean products. protein is basically a plant. As long as you don't feel flatulence, if you are a little hungry, 250cc milk can also be used as a snack. Animal protein can eat chicken breast, but it should be peeled. Beef is rich in iron and protein. Eating pork is not recommended, because even if you only eat lean meat, the fat is still higher than chicken and beef.
Replenish water
Drinking more water has a great effect on breast fitness.
Collagen supplementation
One of the standards of breast bodybuilding is good smoothness, elasticity and roughness. Therefore, it is necessary to take enough collagen to supplement the nutrition of the breast. The foods containing collagen mainly include pigskin, pig's trotters, cow's trotters, beef tendon, chicken wings and so on. At the same time, eat more oranges, carrots, eggs and so on.
Suggestion: Pay special attention to the heat of collagen when supplementing collagen, because some collagen will add some additives, which is the source of heat.
4. Regulate hormone secretion
Hormones play an important role in breast development and maintaining its fullness and elasticity. You should eat more foods rich in vitamin E and beneficial to hormone secretion, such as Chinese cabbage, cauliflower, sunflower oil and rapeseed oil. Vitamin B group is also beneficial to hormone synthesis and exists in coarse grains, milk, pork liver, beef, mushrooms and other foods.
5. Rich in protein
Losing weight without eating oil or meat may make the waist thinner, but it may also make the chest "shrink". Eat more foods rich in protein and fat, such as eggs, fish, lean meat, peanuts, walnuts, beans, fish scale collagen and so on. Can make small flat breasts plump.
5. Reasons for losing weight and shrinking breasts
1. Exercise to lose weight
When we lose weight through exercise, we usually achieve the effect of reducing fat through aerobic exercise or strength training. It is fat, not weight, that is lost through exercise. So, the problem arises. 1/4 of female breast tissue structure is composed of fat. In the natural state, with the increase of women's age, the fat content in their breasts can rise to 75%, and due to the effect of exercise to reduce fat, the breasts will inevitably decrease.
2. Go on a diet to lose weight.
Dieting to lose weight will cause the consumption of whole body fat, and the fat in the breast will not be spared, which will decrease rapidly with dieting and make the breast smaller; Even if the breasts don't get smaller, they will become saggy and lose their elegance.
3. Drug to lose weight.
The phenomenon of breast reduction is most likely to occur through drug weight loss, because there are a lot of substances that inhibit hormone secretion in weight loss drugs. Studies have proved that the gradual reduction of hormones is the main reason for breast reduction.