1, which ways to lose weight are easy to rebound?
1、
Beware of "yo-yo effect" in fasting and vicious dieting
Some people are curious, why do you get fat if you eat only a little? Because fat consumes calories effectively, if you don't exercise, the calories of food can't be completely metabolized, and the fat you can't throw away will accumulate on you with interest. Maybe you have tried all kinds of secret recipes to lose weight, but you always comfort yourself in the process of losing weight. "Anyway, you have worked hard for so long, what does it matter if you eat more!" If you think so, you are all wet _!
Cycling between "dieting" and "failure" will make the body in a state of "starvation" for a long time, thus affecting the function of the satiety center of the hypothalamus of the brain, and it is impossible to judge when it is "really full". Therefore, after losing weight, people often eat more than before but are still not satisfied.
2、
low-calorie diet
Once people want to lose weight, the first thing they think of is to eat less, thinking that if the calories are reduced, they will lose weight. Some people just eat one meal or less a day until the calories are too low, so they can eat boiled vegetables or a piece of bread. However, the latest research on dieting and weight loss shows that the total calorie of eating one meal a day is 500 calories, which is exactly the same as that of eating three meals a day, and the total calorie is 1000 calories. Eating less doesn't make people lose weight faster.
In the first week or two of dieting, the weight will drop rapidly, but then the body's regulatory system will respond to the energy shortage caused by dieting, that is, reduce the metabolic rate of cells to reduce energy consumption. The harder or longer you go on a diet, the slower your cellular metabolic rate will become and the less energy you will consume. In the end, even if you only eat a little every day, you won't lose weight. Because the metabolic rate is too slow at this time, the body fat cannot be burned quickly and effectively. In order to eliminate fat and achieve the goal of losing weight, we must rely on fast and effective metabolic rate to burn excess fat in the body. Scholars advocate that the daily calorie of food should not be less than 1000 calories during dieting and weight loss.
note:
1. Avoid "growing new fat" and maintain a fast and effective metabolic rate to burn old fat.
2. If you can do aerobic exercise or other continuous exercise more than three times a week during dieting, you can always maintain a faster metabolic rate and your weight will definitely continue to drop.
3、
Some sports gain weight.
Many people gain weight after exercise. Why? The American Medical Association pointed out that it is difficult to lose calories by exercising alone, so it is not easy to lose weight. The heat absorbed by eating a hamburger (about 300 calories) can only be burned by walking in the stadium for one hour or jogging 12 laps (half an hour). This is the difficulty of losing weight through exercise. What's more, after exercise, the appetite is wide open, and the input of food calories will unexpectedly exceed the calories consumed during strenuous exercise. Therefore, exercise must be combined with dieting in order to effectively burn excess fat in the body and achieve the purpose of losing weight. After people who exercise regularly stop exercising, their basal metabolic rate slows down and their weight increases.
Exercise for less than 30 minutes is not good for losing weight.
Exercise can increase basal metabolic rate and make body fat burn quickly. After each exercise, the basal metabolic rate of the human body can rise by 24 hours, so exercise three times a week for more than 30 minutes each time, so that the body can burn more than 300 calories, so that the basal metabolic rate of the human body will not slow down, and at this time dieting can effectively burn off excess fat in the human body. The energy of sudden and explosive sports (such as weight lifting, pull rod, 100 meter running) is sugar rather than fat, so this kind of sports is not conducive to weight loss.
In real life, there are many ways to lose weight, but when choosing, you must choose according to your actual situation, so as to ensure the ideal effect.
2. What are the reasons for the weight loss rebound?
1, only eating a single food, the weight loss rebound rate is as high as 95%
Most people who lose weight will eat a lot of cucumbers and tomatoes to lose weight, and they can really see good results at first. But you only know one thing, and you don't know the other. The weight gain rate of single food is the highest!
There is usually only one or several simple nutrients in a single food, and the metabolism of the body will gradually deteriorate because it can not get reasonable and complete nutrition, and all the functions of the body will gradually deteriorate.
Girls who lose weight in this way for a long time will be affected during the physiological period. And because the body's intake function has been disordered, it is easier to gain weight just by eating something else!
Anti-rebound method: balanced nutrition
Faced with such a high rebound rate, it is suggested that such people try to eat some other foods, such as fish, fungi, vegetables, etc., which are good foods for keeping fit. Remember, cucumbers and tomatoes are not the only way to lose weight as long as you don't eat too much oil.
2, dripping oil is not accounted for, and the weight loss rebound rate is 90%
Among all nutrients, oil is indeed the highest calorie and the easiest to gain weight, so it has always been considered as the enemy of weight loss.
But the oil can't be taken away completely, otherwise the skin and hair will become dry and the nails will break easily. In this way, even if the weight is light, there will be no good face.
Anti-rebound method: replace edible oil
Try not to choose animal oil, you can choose olive oil or tea tree oil. In terms of ingredients, such as not eating the skin of meat, it is beautiful and healthy to turn fat into slimming.
3, only eat low-calorie food, weight loss rebound rate of 70%
Mushrooms, tofu, etc. It can really be used as a diet meal. Although these foods are really beneficial to the body, like a single food diet, the body simply can't stand this harsh torture.
Once the balance of the body's intake of nutrients is broken, the weight will increase. Moreover, although some drinks have always emphasized zero calories, the sugar in them can not be ignored.
Anti-rebound method: appropriate intake of sugar
Calories only represent calories, so it is very important for the body to maintain a certain amount of calories. Therefore, in order to keep fit, it is very important to control the sugar intake. For some drinks and high-sugar foods, you can stay away as much as possible.
4, eat diet pills, weight loss rebound rate of 50%
Generally speaking, diet pills usually suppress appetite and accelerate fat burning to lose weight. Once the drug is stopped, the fat metabolism becomes slow again and the appetite slowly recovers. Of course it's easy to get fat. And if you take bad diet pills, you will not only lose weight, but even your health may be lost.
Remind everyone that diet pills must be used with caution!
Anti-rebound method: exercise and then exercise
Not all sports need to sweat. You can keep a perfect figure by doing some simple exercises properly. If you have time, you can also choose some aerobics or yoga training, and the movements inside are worth learning ~
5, do not eat rice, lose weight rebound rate of 35%
Congratulations to those who have lost weight without eating rice. Indeed, in many slimming methods, the rate of weight gain is very low. Excessive intake of carbohydrates such as white rice and bread is indeed the cause of obesity.
However, they are also essential components of fat burning. If you don't get the vitamin B group in carbohydrates, it's hard to really lose weight. If you don't eat carbohydrates for a long time, your body will get tired easily.
Anti-rebound method: brunch is very important
If you want to keep slim, you'd better not eat rice for dinner, but have a full breakfast. Lunch is very important for office workers. It is best to choose digestible foods such as vegetables and fish, and it is also essential to supplement yourself with a fruit every afternoon.
6, strenuous exercise, weight loss rebound rate of 30%
You may be sweating in the gym, but after strenuous exercise, your body will feel very tired and weak. And usually after strenuous exercise, in order to relieve fatigue, hungry MM will unconsciously eat a lot of food to supplement her physical strength.
At the same time, because strenuous exercise is very difficult to do, it often doesn't last long. Of course, losing weight without perseverance will soon gain weight.
Anti-rebound method: insist on aerobic exercise
There is nothing wrong with the original intention of exercise to lose weight, just stick to the word. Therefore, people who exercise to lose weight need reasonable recipes and moderate exercise to keep fit, which is the golden rule of losing weight.
Moderate aerobic exercise can not only help to lose weight, but also shape the figure curve and make the original loose meat firm again.