How to maintain after losing weight successfully?
After losing weight successfully, giving the body 1~3 months to maintain the weight loss result can make the body remember and successfully maintain the weight loss result. In diet, slightly increase the intake, but pay attention to maintain healthy eating habits; At the same time, slowly reduce the amount of exercise, and finally maintain aerobic exercise for 30 to 40 minutes 3 to 4 times a week, which can be maintained. At the same time, it should be noted that even after 1~3 months of weight loss, we should consolidate the good habits formed in weight loss, so as to maintain a perfect figure all the time; If you don't keep your mind, you will still gain weight in the future, and it will be even harder to lose weight next time.
How to keep from rebounding after losing weight? 1. Don't rush for success.
As the saying goes, don't eat fat. Losing weight will not make you thin just because you eat less. No matter how much you want to lose weight, be reasonable. You can lose 10% in the first year. Determine the goal of losing weight 10% after one year. Perseverance is the only way to prevent weight from returning to its original state.
Second, make a weight loss plan.
If you used to eat big fish and big meat, and your diet was irregular, then have a full meal and be hungry. Then you should correct these bad lifestyles from now on. You should "live within your means", control your diet reasonably, and eat only eight points full, so that the energy you consume is lower than the energy you consume. So should sports. The number of days of exercise, when to do it, what project to do, and before and after losing weight should be recorded and compared, which is helpful to develop healthy living habits.
Third, exercise and diet.
Some people are greedy for delicious food and want to indulge themselves after dieting for a long time. I think it can be consumed as long as I exercise more. However, the effect of losing weight only by exercise is not obvious. Studies have shown that even if you play basketball for half an hour every day, as long as you drink one or two cans of sweet drinks or eat a bowl of rice, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we should also make reasonable adjustments in diet, both of which are indispensable.
Fourth, abandon bad habits.
Most people should eat less fat (less than 20%~30% of calories), less protein (10%- 15%) and more complex carbohydrates (55%-65%). Complex carbohydrates such as coarse grains, potatoes and beans can not only provide exercise calories for muscles, but also be an excellent source of cellulose, which can reduce blood lipid content including cholesterol.
Eat well for breakfast, eat well for Chinese food, and eat less for dinner. Don't eat breakfast, or you will feel lack of energy, and you will feel hungry at night, which will lead to overeating and obesity. Eat less for dinner. People often don't exercise much at night, so they will consume less calories. And if they eat too much at night, it is easy to increase the burden on their stomachs and affect their sleep. In addition, by abandoning some bad habits, such as lack of sleep or excessive sleep, alcoholism, tobacco and alcohol, fish and so on, people can maintain their youthful vitality, maintain a slim and healthy figure and delay aging.
Different situations of weight loss success The first situation: the reduction of water in the body leads to weight loss success.
Weight in this situation is the most difficult to maintain! If you control your weight by reducing water, it can't be called losing weight at all. This situation mostly occurs in the method called partial weight loss. You can use instruments or bandages to make you sweat to lose weight, and you can reduce your waistline or thigh by a few centimeters in ten minutes. The other is: the amount of exercise is too low, thinking that you can lose weight when you sweat, and there is no way to maintain weight loss success! As long as you drink some water, have a meal, or even have a rest in a cold place, your weight will return to the past!
The second situation: reducing fat in the body leads to successful weight loss.
This is the result of normal weight loss, and the weight in this case can be maintained for a long time. At this time, if there is no way to control your weight, such as not exercising and not controlling your diet, your weight will gradually increase; If after losing weight, you still keep good habits in the process of losing weight, keep regular exercise, control your diet properly, and avoid greasy and high-energy food. After losing weight, it will rise slightly, such as 2-4 kg, and then it will remain at this level.
The third case: the simultaneous reduction of fat and muscle tissue leads to successful weight loss.
This is the result of the wrong excessive weight loss! Generally, this kind of people do not cooperate with enough exercise in the process of losing weight, because losing 3 points of fat can reduce 1 minute of muscle, so the muscle tissue is reduced when losing fat, which means that the function of internal organs may be damaged, the body's metabolism may be problematic, hormone metabolism may be unstable, and symptoms such as poor health, easy to catch a cold, dizziness, fatigue and inattention may occur. Women with severe cases may have irregular menstruation, amenorrhea and anorexia nervosa. In this case, you should be hospitalized in time to restore your weight to the normal range!