How to prevent rebound after losing weight? Many people successfully lose weight and then rebound. Rebound is a problem that puzzles many dieters. Some people attribute the rebound to obesity. In fact, the rebound is caused by many reasons and can be overcome. Here I will tell you how to prevent weight loss from rebounding.
How to prevent weight loss from rebounding 1 1, and eat only a few diet foods?
Restricting the types of food will lead to the imbalance of nutrition, which will often lead to all previous efforts being wasted; It is suggested that only energy should be controlled and food types should be as rich as possible. Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product.
2. Think that fruit juice drink is a healthy food, as a drink you often drink.
The World Health Organization recommends that up to 20% of calories come from drinks every day. Although fruit juice is rich in vitamins, it lacks other nutrients such as cellulose contained in fruits, so it has high energy and poor satiety. If you like drinking, you can drink juice for breakfast, try not to drink at other times and eat fresh fruit.
Step 3 eat after exercise
It is not easy to consume 300 calories in exercise, and eating it back will hinder weight loss. Because of the high consumption of exercise, I misjudged my appetite. Pay attention to calories even when eating after exercise.
4. Low-carbohydrate weight loss or low-fat weight loss is in progress.
Losing weight by blocking nutrition will lead to the inability to obtain necessary nutrition during activities. For example, the lack of calcium and vitamin C can easily lead to abdominal obesity. A balanced diet containing healthy fats and carbohydrates, such as fruits, is also important. The reason why low-carb weight loss fails is that it can't last long. After you stop losing weight, your weight will return to its original state. The next challenge will become difficult. As long as you have a glass of wine with a balanced diet, a tape recorder and friends who lose weight together, you can lose weight all your life. This method is happier than the boring life of losing weight.
Step 5 completely reject staple food
Sugar is the main energy source of human life. One of the most common forms is starch. Eating too much sugar will make you fat, but lack of sugar in your diet will cause malnutrition, hypoglycemia and even damage your brain and liver. We should eat carbohydrates properly, especially complex carbohydrates, such as miscellaneous grains, which are good for weight loss and health.
6. Eat while surfing the Internet and watch TV while working.
It's called subconscious eating. Watching TV after work, I don't pay attention to what I eat, and I have no control over how much I eat. If you subconsciously eat some high-energy things, such as snacks, candy, potato chips, melon seeds and so on. You will also eat a lot of calories.
7, food anxiety-no matter what you eat, you are worried about getting fat.
This is because I don't know my nutritional needs and the calorie value of food. Solution: buy a food ingredient list, or check the calories of food online to find out the calories of your favorite food. Then add or delete edible foods according to your own preferences. Know yourself and know yourself, and fight every battle!
It is said that defending the country is easier than defending the country. How to prevent rebound?
1, keep exercising
Stick to exercise after losing weight successfully. You can lift dumbbells to make your arm muscles stronger and your shoulders more graceful. You can also do some yoga exercises, continue to lose weight and beautify your body; In addition, swimming is also a recognized way of bodybuilding.
2. Fix the amount of food
You should have breakfast, lunch and dinner. Just consider how to balance the calories you consume. Ask a nutritionist to tailor your diet.
3. Be careful of fast food products
Stay away from high-calorie foods such as instant noodles, hamburgers and French fries, because that will only increase too many calories.
4. Reduce the intake of starch.
Too much starch can lead to obesity, but the human body needs a considerable proportion of carbohydrates to function normally. If you don't eat, don't eat noodles and other starchy foods, you'd better modify it, because malnutrition, acidosis, osteoporosis, dizziness and other symptoms will appear in the long run.
Don't eat for 3 hours before going to bed.
Try to eat dinner early and choose more digestible foods. If you need to work overtime, you'd rather stop working for an hour first. In addition to replenishing energy and refreshing, it can also reduce the chance of getting fat after midnight snack. Weight loss rebound is the most taboo thing during weight loss. Nowadays, women pay more and more attention to slim figure and adopt various methods to lose weight. If you persist for a period of time and find that it still rebounds, you must find a new method.
Prevention of weight loss rebound Part I: Reasonable diet
Siraitia grosvenorii black rice porridge:
Materials: Siraitia grosvenorii 1, black rice 100g, and glutinous rice 50g. Preparation: 1 Wash Siraitia grosvenorii, black rice and glutinous rice for later use. Pour 5 bowls of water into the pot. When the water boils, add black rice, glutinous rice and Siraitia grosvenorii, and cook over low heat to make porridge. How to eat Eiko: Instead of breakfast or dinner.
Efficacy: Siraitia grosvenorii is sweet and cool. It can clear away heat, moisten lung, and relieve constipation at the same time, and has obvious effect on constipation obesity and toxic obesity. Cooking porridge with Siraitia grosvenorii, black rice and glutinous rice is not only nutritious and healthy, but also has the effect of losing weight and detoxifying.
The second part of preventing weight loss rebound: exercise assistance
The weight of Siraitia grosvenorii black rice porridge decreased after replacing diet, but after using it for a period of time, the effect was not as remarkable as before, and obesity was mainly in the lower body. At this time, try the fruit and vegetable slimming method. In fact, this method is very simple, that is, replace any meal in a day with the following fruits and vegetables!
Recommend 6 kinds of fruits and vegetables rich in potassium, focusing on thin lower body.
Potatoes: rich in potassium and vitamin C, and a lot of dietary fiber.
Carrots: Fresh carrots are rich in carotene and potassium, which has a certain effect on stovepipe!
Pear: It contains potassium, protein and more dietary fiber, but less calories. It also has the effect of moistening the lungs.
Oranges: They are not only rich in potassium, but also rich in vitamin C, which is suitable for dieters.
Beans: Most beans are rich in potassium and can be eaten more, but green beans, peas and lentils are not.
Banana: As we all know, bananas are rich in potassium, but they are a little high in calories, so you can eat less.
The third part to prevent weight loss rebound
Losing weight will inevitably feel a little loose in some places, but it can be improved through some small exercises!
Half an hour after lunch or dinner: play badminton or basketball.
10 before going to bed: do chest expansion exercise and yoga stretching exercise.
Skinny legs and hips: lying on the bed, hanging your legs and doing cycling.
Thin arms and thin back: lie flat on the bed with elbows supporting the body, and lie flat on the bed after 5 seconds. Repeat 10 times.
Make the whole body more beautiful: stretching exercise of yoga.
How to prevent weight loss from rebounding 2 1, go to bed early and get up early.
If you want to keep fit after losing weight, the most important thing is to go to bed early and get up early, which is also an effective way to control your weight. Many people always stay up late after losing weight, which is easy to affect their health. If enough sleep time can be ensured, it will be beneficial to the improvement of organ function and the secretion of leptin in the body, and the production of leptin will increase, which will naturally effectively promote health and control weight. This is also a problem that needs attention after losing weight.
2. Keep a good attitude
Only by maintaining a good attitude after losing weight can you control your weight. Many people always have negative emotions. If you don't pay attention to maintaining a good attitude, it may lead to endocrine disorders in the case of emotional fluctuations, and the negative impact is obvious. If you can pay attention to emotional control and face life positively with a good attitude every day, you can adjust your body and stabilize your endocrine level, so as to keep a good figure.
3. Pay attention to healthy eating
Keeping healthy eating habits after losing weight helps to keep fit. Many people usually don't pay attention to their diet. After losing weight, I don't pay attention to the scientific and reasonable diet and eat too many flavors of food. And frequent intake of high-fat, high-calorie foods may lead to weight changes, so it is impossible to maintain a good figure. So if you want to lose weight successfully, it is very important to eat lightly.
Step 4 keep exercising
It still needs some efforts to keep fit by losing weight, especially having enough exercise every day after losing weight is also an effective way to control weight.
Although many people lose weight successfully, it is unlikely that they will continue to be obese if they are sedentary and do not consume calories in time. Therefore, if you want to control your weight, you should pay more attention to exercise and burn calories through physical exercise to keep your weight normal.
5. Ensure adequate drinking water.
If you can drink more water after losing weight, it will help you keep in good shape. Water is the source of life. If there is not enough water to provide, it is easy to dry stool and accumulate toxins. Therefore, in order to promote health, restore the body to a good state and keep fit, we should ensure adequate drinking water every day. Providing water in time can promote metabolism and prevent excessive fat accumulation from causing physical changes.