1. Why does weight loss rebound?
Mann, an associate professor of psychology at UCLA, conducted a one-year follow-up study on people who went on a diet to lose weight. Unfortunately, they got a shocking result: 465,438+0%, and many people are fatter than before losing weight. Mann said that although this figure makes many people feel depressed, "we still have many reasons to believe that this ratio is underestimated."
Why does weight loss rebound? Mann believes that there are two main reasons:
First, it is really difficult to change eating habits; Second, even if you lose weight successfully, the law of decreasing dieting effect is feasible.
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.
2. How to lose weight without rebounding?
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.
3. Common diet foods
(1) tangerine peel
This product is the dry and mature peel of Rutaceae citrus and its cultivated varieties. Medicinal materials are divided into "Chenpi" and "Guangpi". Picking ripe fruits, peeling, sun drying or low temperature drying. Bitter, pungent and warm in nature. Enter the lung meridian and spleen meridian. Function of regulating qi and strengthening spleen, eliminating dampness and resolving phlegm. Used for fullness in chest and hypochondrium, anorexia, vomiting and diarrhea, and cough with excessive phlegm.
(2) adzuki bean
Sweet and sour in nature, it enters the spleen, heart and small intestine, and has good diuretic, detumescence and detoxification effects. Materia Medica for Dietotherapy says: "Eating thin people for a long time". Applying adzuki bean to lose weight is especially effective for obesity with edema.
(3) Oats
Oat is a kind of food with high nutritional value, especially for office workers now, and it is an ideal diet food. According to the comprehensive analysis of Health Research Institute of China Academy of Medical Sciences, naked oats in China contain crude protein as high as 65438 05.6%, fat 8.5%, heat released by starch, phosphorus, iron, calcium and other elements. The water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn, respectively.
(4) Baizhu Fuling Decoction
Atractylodis Rhizoma, Poria, Pericarpium Arecae 65438±02g, Fructus Aurantii Immaturus, Semen Sinapis Albae, Radix Stephaniae Tetrandrae, and Semen Armeniacae Amarum 9g, Fructus Benincasae peel, Rhizoma Alismatis, and Semen Phaseoli 65438±05g, Rhizoma Faxia 6g, Pericarpium Citri Tangerinae 5g, and Cortex Lycii 65438±00g. Daily 1 dose, decocted in water, morning and evening 1 time, taken continuously 1 month. The weight loss effect is especially obvious for obese people with spleen deficiency and excessive phlegm.
(5) Huangqi Baizhu Decoction
Astragalus membranaceus15g, Atractylodes macrocephala10g, Stephania tetrandra 6g, Radix Glycyrrhizae Preparata 9g, Ginger 6g and Jujube 4g. Decoct with water twice a day. It can not only effectively reduce body weight and abdominal circumference, but also significantly reduce the contents of total cholesterol and triglyceride in the body, and is especially suitable for treating muscular obesity.
(6) Lotus leaf
Sweet and astringent, it enters the spleen meridian and is a good medicine for clearing summer heat. Some people used to fry soup with dried lotus leaves every day instead of tea or porridge. After taking it for 3 months, they lost weight and had a remarkable effect of reducing blood fat.
(7) Cassia seed
Cassia seed is a mature seed of Cassia seed, also known as cassia seed. According to Shennong's Herbal Classic, Cassia seed is bitter and slightly cold, and belongs to liver, gallbladder and kidney. It has the effects of clearing away liver-fire, improving eyesight, relaxing bowels, reducing blood fat and losing weight, and can be used for treating headache, dizziness, blurred vision, constipation, etc. In recent years, it has been used to treat diseases in bed.
(8) Fish
Fish is one of the most ideal meat diet foods. They contain a large amount of protein and omega-3 fatty acids, which are very helpful to reduce the body's low blood fat and accelerate the body's fat burning. Of course, steamed fish is the best choice to lose weight, which is also the best cooking method to preserve the nutrition of fish.