First, the five reasons leading to weight loss rebound
(1) diet to lose weight, basal metabolism decline.
Don't eat staple food, meat, dinner, and eat less vegetables and fruits every day. Many people like to lose weight with this diet, but they don't know that this diet will make the body suffer from insufficient calorie intake for a long time, leading to muscle decomposition, decreased basal metabolism and obesity. Once you stop dieting and lose weight, even if you don't eat much, you are more likely to get fat.
2 lose weight quickly and lose a lot of water.
Use some weight-loss products to lose weight: diarrhea every day leads to collapse, although it can make our weight drop rapidly in a short time. But our body fat has not actually decreased, and most of the loss is the water in our body. Once you stop this weight loss method and return to a normal diet, in order to maintain normal operation, your body will replenish water and your weight will naturally rebound.
③ Short-term weight loss has not reached the weight loss cycle.
Many friends just insisted on losing weight for ten days and a half months, but they didn't lose much, so they gave up and didn't pay attention to diet control. The calories exceeded the standard, and the lost meat grew back immediately. This is because cells in the body have a certain "memory". So do fat cells. It is recommended to lose weight for at least 90 days. Only by sticking to it for 90 days can we better maintain the weight loss effect.
(4) crazy exercise and dieting but not control.
Although it is true that it is necessary to "take your legs" to lose weight, if you don't control your diet, you just exercise wildly and rely solely on a lot of exercise to increase your calorie consumption and achieve the goal of losing weight. Once you stop exercising, your daily calorie intake will be greatly reduced, but you will eat as usual, and the daily calorie intake will greatly exceed the calories consumed. Weight is bound to rebound sharply.
⑤ Restore overeating after slimming.
Healthy diet, exercise and living habits should be integrated into your daily life. Therefore, after losing weight successfully, we should pay attention to maintaining a healthy diet. If you quickly return to the habit of overeating after losing weight, it will not only make your weight rebound quickly, but also endanger your health.
Second, how to lose weight without rebounding
(1) Think in a scientific way.
Controlling calorie intake is very important to lose weight, but controlling calories does not mean dieting. Even during the period of losing weight, we should ensure a balanced nutrition every day, such as ensuring the intake of high-quality protein, eating vegetables and fruits, and eating meat and protein. Supplementing high protein helps to maintain muscle mass and avoid obesity.
② Bao Kang's dietary practice.
After the weight loss goal is achieved, if you want to maintain the weight loss results for a long time, you should still adhere to healthy eating habits. It is generally recommended that the daily calorie intake of adult women should not exceed 65,438+0,800 kcal and that of adult men should not exceed 2,250 kcal. Ensure a regular diet of three meals a day, and insist on less sugar, less salt and less oil when cooking food. Get rid of the habit of partial eclipse and ensure the adequate and balanced intake of various nutrients in the body.
(3) Ensure daily life and exercise regularly.
Exercise can not only strengthen our physique and improve our basic metabolic level, but also play an important role in keeping our weight from rebounding. Therefore, after the weight loss goal is achieved, we still have to maintain a certain amount of exercise every day in order to maintain the weight loss results for a long time. It is recommended to exercise 3-4 times a week for 30-40 minutes each time.