1. Why does weight loss rebound?
1, lose weight in the wrong way, you lose water instead of fat. As long as you stop taking medicine and replenish water, your weight will naturally rise again. This phenomenon is most common among people who take diarrhea slimming products. 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.
2, did not reach the weight loss cycle. 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.
3. The most common bad habits. I think I can lose weight once and for all, overeat, never exercise, and the absorbed energy cannot be consumed. How can I not get fat?
2. People who are most likely to rebound after losing weight
1, fast dieter: This kind of people want to lose weight quickly in a short time, and often adopt the method of diarrhea. Water is lost and fat is still there, which not only fails to achieve the purpose of losing weight, but also tends to rebound.
2. Hereditary obesity family: I am born with obesity genes. Although I believe that "man can conquer nature", I need to make greater efforts than others.
3, blind weight loss did not find out the reason: there are many types of obesity, such as simple and pathological. Only the right medicine can achieve a good weight loss effect, and it is forbidden to lose weight blindly.
3. How to lose weight without rebounding
1, 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.
Step 2 Exercise moderately
Fast walking, morning running, aerobics, rhythm dancing, walking and swimming are all beneficial to fitness. We must persist in sports and not give up halfway. Even if you can't exercise every day, you can stick to it several times a week. Second, we must ensure "moderation." The so-called "moderate exercise" means that it is best to sweat a little, and it is advisable to exercise for 15 to 30 minutes at a time.
3. Always measure yourself.
Weigh yourself on the weighing scale every week. This helps to monitor your weight changes from time to time. In addition, a useful method is to try on the same pair of jeans every day. In this way, you can really feel the change of body curve. When you feel that wearing jeans is tight, it means taking some measures. Generally speaking, the tightness of pants is a more effective measure of whether you gain weight than weight. Whichever method you choose, you'd better record the change of weight or pants tightness.
4. Arrange your diet.
It is best to include lean protein in the diet, such as poultry, fish, eggs or low-fat dairy products. In addition to carbohydrates, there are abundant vegetables and fruits. Make sure that the vegetables and fruits you eat are different colors (different colors mean different nutrition), chew slowly every meal, and eat a balanced nutrition every meal.
Step 5 drink tea
Experiments show that tea extract can improve the metabolic rate of human body and help to fight obesity. In 2000, National national cheng kung university Hospital of Taiwan Province Province found that drinking oolong tea, green tea or black tea can reduce body fat and abdominal fat. However, tea will affect the absorption of iron and increase the loss of calcium, and the appropriate amount is appropriate.
Chinese medicine suggests that you should not drink tea when you are hungry, which will increase your stomach acid. Of course, people with stomach problems should not drink more; It is not advisable to drink tea before going to bed, because caffeine will affect sleep, and theophylline has diuretic effect, which will cause nocturia and affect sleep.
6. Seize the opportunity to cook and do housework
Cooking is usually standing, and you can add a little auxiliary work. Such as standing on one leg, abdomen, etc. As long as you can, don't do it deliberately. You can increase your movements when you do housework. For example, it is best to squat down when bending over, and don't use a chair where you can reach it.
4, 4 big meat-throwing misunderstandings
Myth 1: Diet substitutes lose weight.
Meal replacement is to use meal replacement powder, meal replacement stick, meal replacement biscuit or meal replacement fruit and vegetable juice to replace part of the food in one day 1-2 meal, which is generally aimed at people who want to lose weight quickly or are busy cooking.
Truth:
For people who are not affected by diseases or genetic factors, using the principle of negative energy balance of meal replacement to lose weight, as long as they eat strictly according to regulations, they can generally lose weight successfully in a short time. However, the satiety effect claimed by the product varies from person to person, and many people can't strictly abide by it because they can't stand hunger, which leads to the abortion of the weight loss plan.
Moreover, the calorie of meal replacement products is far below the minimum calorie standard recommended for weight loss, which will only have an effect in a short time, and will cause a decline in basal metabolism, which will make our weight very easy to rebound!
Most importantly, long-term calorie deficiency, especially carbohydrate deficiency, can easily lead to serious consequences such as unstable blood sugar, decreased nutrient absorption function and slow response. Be careful!
Myth 2: Eat some dark chocolate every day to lose weight.
Truth:
Experiments show that the content of sodium and sugar in dark chocolate is indeed lower than that in milk chocolate and white chocolate, but the content of fat (especially saturated fat) is still high. According to the data of NutritionData website, 100g dark chocolate contains 599 kilocalories and 43g fat (including 24g saturated fat), which is 66% of the daily fat intake, and the saturated fat content has exceeded the daily intake.
Although studies have shown that dark chocolate may suppress appetite, it does not mean that it is a "diet food". Weight can never be controlled by a certain food, and the overall energy balance is the key factor to determine weight. For people who want to lose weight, the core issue is not what food to eat, but how much energy to consume. After dinner, there is black cake. Come on! Your energy intake is close to the chart!
Myth 3: Fasting after 8 pm
Truth:
What makes you fat is not the time you eat, but what you eat and how much you eat.
Some diet recipes suggest that you eat dinner in advance, and then you are not allowed to eat it, because office workers are likely to have a big meal at dinner because of their living habits.
Because modern people generally sleep late, the result of not eating after eight o'clock is that they are hungry at ten o'clock in the middle of the night. I believe you must be familiar with this experience! This hunger will either disturb your sleep, or it will probably trigger a gluttony bomb in the middle of the night.
In fact, as long as dinner is not excessive, friends can eat something after dinner, as long as they pay attention to the content. Low-fat yogurt and moderate fruit are good choices.
Myth 4: Single food diet
Truth:
The popular methods of "eating only one kind of food every day", such as Apple Diet and yogurt diet, can indeed reduce energy intake and consume a lot of fat, but such repetition will inevitably lead to lower metabolism.
Less energy intake and low expenditure. When the diet is restored, the balance between energy intake and expenditure is broken, and the weight rebound is certain. Coupled with the imbalance of nutrition in the body caused by a single food, I am afraid that it is too late to cry when I become a yellow-faced woman.
5. Healthy weight loss methods
1, drink water to lose weight
Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can reduce the belly and accelerate gastrointestinal peristalsis; Drinking water before lunch can reduce appetite and eat less; Drink water in the afternoon to reduce fat, drive away the desire to eat, and at the same time lay the groundwork for eating only seven points for dinner.
2, oatmeal diet
Oatmeal is rich in dietary fiber, which has a soothing effect on food digestion, thus inhibiting the release of hunger hormones. Because thick oatmeal tastes good, there is no need to pursue too fine oatmeal. Regular consumption can also promote gastrointestinal peristalsis, help detoxify and relieve constipation. Brew cereal with skim milk and add a little nuts to make a fat-burning breakfast with low calories and high nutrition.
3. Breakfast morning banana diet
Bananas are not only low in calories and rich in dietary fiber, but also contain a lot of sugar and various nutrients needed by the human body, which can satisfy hunger and replenish energy when necessary. Eat only bananas for breakfast, not frozen ones, because it is easy to cause cold stomach and affect gastrointestinal function, and remember to chew slowly and drink warm water when eating. Drink plenty of water when you are in morning banana diet in the morning, but don't force yourself if you don't want to drink, so as not to drink too much and cause edema. Because bananas are cold and sweet food, people with cold intestines, damp heat constitution or hyperacidity should not eat more to avoid diarrhea, stomachache and indigestion.
4. Ways to skip dinner
In addition to soybean protein, soybean milk also contains a large number of soybean isoflavones, soybean sugar conjugates (saponins) and other components. These ingredients can help achieve the effect of burning body fat. Pay attention to sugar-free soybean milk. Taking soybean milk as a part of three meals, eating less and eating more meals is very good for girls to lose weight. If you don't worry about whether the food you buy on the street is sugar-free, you can buy a soymilk machine yourself and beat it yourself every day, saving money and effort.
5, ginger tea diet
Ginger tea is considered as a good drink to lose weight. Cut 1 slice of fresh ginger into thin slices, put it in 1000 ml of water, boil it for 10 min, filter it, add a spoonful of honey and stir it evenly before drinking. Eating fresh ginger raw can also promote fat burning. Keep drinking for a while, and you will find that you have lost weight.