1, reasons for slimming rebound
First, losing weight changes the basic metabolism of the body.
This is a double-edged sword: the lighter you are, the less calories your body needs to maintain. Once you stop losing weight, you can't eat according to your previous diet, because your basal metabolic rate tends to drop with your weight. If you used to consume 1900 calories a day to maintain your weight, you may only consume 1700 calories now!
Lighter weight means less muscle, which means less calories for survival and cell growth. So all you have to do is improve your muscle content!
Second, the weight loss cycle has not yet arrived.
Fat has memory, and it will resist external changes and try its best to develop into its original form. Some people stop losing weight when they think they have achieved the goal of losing weight, but this is the key period to decide whether to lose weight successfully. In fact, weight loss also pays attention to "course of treatment". If it doesn't reach a certain period, the fat will rebound and the efforts to lose weight will be in vain. Therefore, the road to losing weight must not be "closed when it is ready", but must be gradual, generally taking 90 days as a cycle.
Third, a bad lifestyle.
I thought I could lose weight once and for all, and then I began to overeat and give up the habit of exercise. I can't consume the absorbed energy, how can I not get fat!
2. How to prevent weight loss from rebounding?
More than 80% people who lose weight often encounter "repeated defeats", and the "no rebound" of weight loss products is misunderstood as no need to make maintenance efforts after losing weight successfully. In fact, the key to maintaining "no rebound" lies in yourself. The following methods are good ways to keep the weight loss effect.
First, a good lifestyle and eating habits are the guarantee to prevent "getting fat again".
1, chew slowly, don't wolf it down. This not only helps digestion, but also benefits health.
2, eat eight full, no matter how grand the banquet is, no matter how much you like to eat and drink (especially wine), don't be unlimited.
3, regular quantitative, eat less and eat more meals, divide the amount of one day into 4-5 meals, hungry and overeating.
Eat well early, eat well at noon, eat less at night, pay attention to the quality of breakfast, be sure to have protein food, and don't eat for two hours before going to bed.
5, food should be diversified, not partial eclipse. Like protein and carbohydrates, fat is an important nutrient for the body. A diet without any fat can only disrupt metabolism. Advocate a light diet.
6. Drink plenty of water. Eating soup in moderation will make your stomach feel full for a long time. It's best to drink six a day? 8 glasses of water (about two liters), you should eat a lot of vegetables and fruits. In this way, more vitamins and minerals can be obtained to make up for the lack of water in time.
7. cook by yourself. It is best to cook in person, and you can choose more natural foods. For example, whole wheat bread, fruit after meals.
8. increase fiber. The daily diet should contain about 20 grams of fiber. This can save 90 calories. Foods rich in fiber include fruits, vegetables and some beans. Vegetables such as celery also help to treat constipation.
9. control your appetite. You should learn to resist the temptation of delicious food. Appetite often occurs in the afternoon, when cooking, before going to bed. At this time, you should eat some natural low-fat foods. One of the best ways to reduce appetite is to exercise.
3. How to lose weight easily
1, jump rope in the morning.
Jumping rope in the morning is a quick way to burn fat. Skipping rope for 3 minutes consumes more calories 104.5 kilojoules than reading newspapers in the morning. If you don't care about other people's jokes, you can skip rope: shake your arms and jump your feet in place.
2. Walking can also be a kind of fitness.
Want to burn fat? It's better to walk for 20 minutes every day. Experts have confirmed that walking is the best way to lose weight. Research shows that a woman who runs 1.6 km in 20 minutes consumes more calories than she does in 12 minutes.
3. Carry some heavy things out.
There is no doubt that walking with a load can burn more fat. So, no matter what happens, as long as you go out, we suggest you put a 5 kg book in your backpack (weigh it on the scale at home).
If you walk with a weight of 5 kilograms on your back for 20 minutes, you will consume more calories than walking empty-handed. Besides, it's cool to walk down the street with a heavy mountaineering bag.
4. Take fewer elevators and climb more stairs.
For the elite who go in and out of tall buildings every day, you should make a small plan for yourself: climb the stairs at least three times a day, and only need to climb the stairs for five minutes, which can consume nearly 170 kilojoules more heat than taking the elevator.
So one day you find that the elevator in the building is broken, and you can have fun, because you are not afraid to climb the building at all.
Don't forget to exercise when watching TV.
Sitting on the sofa watching TV is an important family entertainment for many people at night. If you are not particularly tired at the end of the day, you can make full use of this time.
For example, when watching TV, hold a dumbbell weighing 2.2 kg in each hand and hold it for 15 minutes. You know, this consumes 129.58 kilojoules of heat more than sitting still.