For the vast majority of people, it is easier to lose weight than to keep it, and there are not a few who rebound after losing weight successfully. So they only talk about the experience of "failure" from their own experiences and personal perspectives. If you feel uncomfortable, reduce it and keep it successfully, which may become a "case" in their mouth.
Why is it so difficult to keep losing weight?
The last reason is that you used a method to lose weight that is not easy to maintain. Whether you are dieting, low-carbon, ketogenic, Mediterranean or other means, such as massage, catgut embedding, acupuncture and so on, you will have a certain degree of slimming effect. However, after losing weight, I still don't know how to eat or exercise. I feel that I am finally liberated, I don't have to suffer any more, and then I return to my life before losing weight. There is no doubt that I will rebound.
What can be done to achieve the greatest success?
First of all, put your mind right. It's not how to eat and exercise, but how to adjust your mentality. The purpose of losing weight is not only to lose a lot of meat, but also to change the unreasonable diet structure and unhealthy lifestyle. If you usually like to eat dinner, snacks and food, and have been addicted to food without deliberate control, then this lifestyle must be changed. Therefore, if you don't want to get fat again, you must be prepared to bid farewell to the dissolute days.
Secondly, the management of diet. Compared with low-carbon, ketogenic and Mediterranean methods, a balanced diet is more suitable for most people and relatively easy to maintain. Of course, if you have good self-control, you can also use the above methods, as long as you do a good job in the transition stage. The main key factors of a balanced diet are: ① moderate calories (low carbon, ketogenic, Mediterranean also need moderate calories), that is, the range of 200-300 calories above basal metabolism. ② Give priority to foods with medium and low GI value, and avoid too many foods with high GI value (GI value above 70). (3) protein, vegetables, staple food as the basic dietary collocation, the proportion should be balanced, especially the staple food should not be too much. Among them, the high-carbon water food you want to eat is best placed in the morning, and occasionally you can eat a small amount of snacks to make rational use of your favorite food, rather than avoiding it completely.
Finally, regular exercise habits are the most useful magic weapon to keep fit. When slimming is successful, it is best to increase strength training in moderation, one is to shape and the other is to improve metabolic rate. The intensity and frequency of exercise don't need to be as hard as during slimming. As long as the regular exercise frequency is maintained, the intensity will naturally increase and the physical quality will get better and better. Of course, exercise itself is a matter of consuming physical strength. The most important thing is that you like it, and you'd better choose the way you like it. Not liking it is also a kind of pain, whether it is yoga, retraining, dancing, skateboarding or playing ball games, just like it and keep it.
Losing weight is a very hard thing. But it is more difficult to maintain the weight loss results. It may only take a few months to lose weight, but it may take a lifetime. Weight loss rebound mainly has the following situations.
Rebound after dieting and losing weight
Take extreme weight loss methods to make the weight drop rapidly in a short period of time. But what you lose is not fat, but water, muscle, blood volume and lean body mass. In the process of losing weight, it will reduce the basal metabolic rate, slow down metabolism and accumulate fat in the body. Once a normal diet is restored, the body can't digest excess calories, and it will become fat and accumulate in the body. If you don't adjust, you still rely on low food intake to maintain your weight, and there will be repeated rebounds in the later stage, eventually forming an obese physique.
Rebound after losing weight successfully
During weight loss, due to strict control of calorie intake, adjust the diet structure. Let the weight and body fat drop successfully, and achieve the purpose of losing weight.
But after losing weight successfully, if you can't control your diet calories. Eating and drinking can also lead to excessive dietary calories and increased fat content, which is called weight gain. This rebound has nothing to do with the way to lose weight, mainly because of your eating habits leading to weight gain.
No matter for losing weight or maintaining after losing weight successfully, it is an unchangeable truth that the calorie intake in diet is less than the daily calorie consumption. Only in this way can the rebound phenomenon be eliminated from the source.
Rebound after high-intensity exercise to lose weight
During the period of losing weight, some people will choose to create a calorie gap and increase muscle content through a lot of exercise to achieve the purpose of losing weight. Exercise itself will produce energy consumption, stimulate our appetite and even increase our food intake.
During high-intensity exercise, due to the improvement of basal metabolic rate, muscle content increases. Will keep the daily calorie consumption at a high level.
When exercise stops, training stops, basal metabolic rate decreases, daily calorie consumption decreases, and calorie intake is not controlled, it is easy to rebound after losing weight.
This phenomenon is reflected in many professional athletes. Because of high-intensity training, the consumption of calories is huge, even if you eat a lot in your diet, you can maintain your ideal weight and body fat. However, after the training is stopped, if the calorie intake is not well controlled, there will be serious weight gain and out of shape.
After losing weight successfully, as long as you control the calorie intake in your diet, do not exceed the calorie consumption, keep proper exercise, and cooperate with some strength training, it is actually difficult to rebound.
Why do people around you always say that you will rebound after losing weight?
Because there are always some fat people around us. After losing weight, I gained weight again after a while. This kind of example is not uncommon.
The following are the main reasons for your weight loss rebound.
What you need to do to lose weight is to change your past living habits and develop good living habits, eating habits and exercise habits. Be disciplined and open your plug-in. Say goodbye to the rebound.
When I first said that I wanted to lose weight, my family said that if I lost weight, I would rebound. Do not lose weight. I didn't listen to them. Running every day, eating less, not greasy, lost 32 pounds in four months. Then my family didn't say anything, because they saw what I looked like after I lost weight, even if I lost weight, I wouldn't lose weight again, no matter what others said.
Say "others" first. There are generally two possibilities for people around you to say so.
1, be careful
People who have tried the same method or seen others lose weight in the same way, or who are professionals themselves, clearly know your slimming method and the final result through professional analysis. For the purpose of caring for you, I hope you won't make the same mistake and avoid getting hurt. Usually your relatives, or professional doctors or nutritionists around you.
Step 2 be alert
If it sounds sour, it is the kind of person who can't eat grapes and says that grapes are sour, that is, people who are jealous or jealous of you. Their purpose is obvious. One is envy, jealousy and hatred, and the other is "cursing" you and really "rebounding". Usually classmates, colleagues, friends, etc. Who is equally fat around you or who is more beautiful than her after you lose weight?
Jealousy is a complex psychology, including anxiety, fear, sadness, doubt, shame, self-blame, depression, hatred, hostility, resentment and revenge. Other people's family background, figure, appearance, intelligence, may become the object of jealousy; Other factors related to social evaluation, such as honor, status, achievement, property, reputation, etc. It is also easy to become the object of their jealousy, and their root cause is: their inferiority and frustration that they are not equally successful.
Then let's talk about "you". What should you do if people around you say so?
1, to people who care about you.
Don't refuse the kindness of your loved ones, don't go your own way, and seriously consider whether what they say is really based on science and facts. The people you love are all for your own good, so you won't talk nonsense. So, consult a professional about your slimming process and possible results, and take corresponding measures to avoid a real rebound.
2. For those who are jealous of you,
You must not be deceived by her. If it is confirmed that your previous slimming method is scientific, you must firmly believe in your own judgment and choice and continue to strictly follow the original slimming maintenance plan. Because if you doubt yourself, you may deviate from the original plan, which will lead to a real abortion and really develop in the direction that people who are jealous of you hope. Negative emotions and stress in your heart may also produce corresponding hormones, making it easier for you to accumulate fat again. Again, consult a professional about your previous slimming process and possible results, and take corresponding measures to avoid a real rebound.
For those who are jealous of you, if you say such a thing again, just smile, because it has been said before that you may be more beautiful and better than them, and they can't do it, so they unconsciously say so. Forgive their meanness with your generosity, let you surpass them in figure, and even beat them in confidence and tolerance. Why not? What did you say?/Sorry?
This is true, because losing weight is not successful. If you don't pay attention to diet and exercise irregularly after losing weight, you will have a great chance of rebounding.
Because although you have lost weight, you still have memories of your diet and living habits before obesity.
If it is not controlled, it is likely to return to the previous diet and living habits.
And once you return, how do you lose weight, or how will your weight pick up?
So losing weight is not a phased task, but something that needs to be adhered to all the time. It's not that I lost weight successfully.
After losing weight, you should control your diet and exercise regularly. You can lose weight as long as you stick to this habit.
Others said that they would rebound, because he didn't stick to the habit of losing weight, but only regarded losing weight as a task, so he quickly rebounded, thinking that you were the same.
If you don't want to lose weight and rebound, you should always be self-disciplined.
I am Wangwang exorcist,
In fact, most people will regain their weight. There are several reasons.
Reason one: the training method is wrong.
When you think about losing weight, what is the first exercise that comes to mind? Running? Swimming? Riding a bike?
These three are classic aerobic exercises with long time, no gap and low intensity. In this exercise mode, the consumption ratio of fat is 50%. Because there are more free fatty acids in women's blood, the energy supply of fat is as high as 60%.
Looking at the watch, the number of calories on the device keeps rising, and you think you can keep burning calories.
In fact, when aerobic exercise lasts for more than 30 minutes, the body will secrete a hormone called cortisol, which will make muscle break down faster and fat synthesize faster. In other words, the more you practice and run, the fatter you get.
When your muscle mass is over-consumed, your basal metabolic rate will decrease accordingly. When the basal metabolic rate drops, even in the case of insufficient diet, a lot of fat will be stored.
Reason two: eating wrong.
If you eat less, you can obviously lose weight. If you don't eat, you will lose weight faster.
This principle has made countless silly girls and boys start dieting.
There is not much truth here, only one: low calorie intake will continue to reduce the basal metabolic rate. When the basal metabolic rate is too low, even eating an apple will make you fat.
In the case of extreme dieting, people's intelligence and brain will deteriorate.
I think it is mainly because we have seen many cases of rebounding after losing weight, so when it comes to losing weight, the first thing that everyone thinks of is rebounding.
Indeed, unhealthy weight loss methods and persistent weight loss methods all end in fat victory. Some people have bad living habits, thinking that they can lose weight once and for all, overeat, never exercise, and can't consume absorbed energy, so how can they not get fat?
Others lose weight in the wrong way, losing not fat but water. As long as they stop taking medicine and replenish water, their weight will naturally rise again. This phenomenon is most common among people who take loose bowels to lose weight. What's more, not only the weight loss effect will be wasted, but also it will cause great harm to the body, such as electrolyte disorder.
Some fat friends stop losing weight before reaching the weight loss cycle, which is also an important reason for the rebound. Fat has memory, and it will resist external changes and try its best to develop into its original form. Some people have a little effect in the early stage of losing weight, thinking that they will stop losing weight when they reach the goal of losing weight, but they don't know that this is the key period to decide whether to lose weight successfully.
How can we reduce fat without rebounding? Note that I am talking about reducing fat, not losing weight, but losing weight. Only by really reducing fat can you gain muscle without rebounding. Do more exercise at ordinary times, especially after losing weight, you must find ways to increase your muscles and improve your basal metabolism, so that you won't get fat when you lie down.
If you don't lose weight, you won't even have a chance to rebound.