A: Can you lose weight by dieting and not exercising? The answer is yes.

However, it is easy for you to enter the painful state of repeated weight fluctuations, which is technically called "periodic weight" or "kicking effect".

An associate professor of psychology at UCLA conducted a one-year follow-up survey of people who went on a diet to lose weight. Finally, it is found that people who only diet and do not exercise have a weight rebound rate as high as 4 1%.

What is periodicity?

Cyclic weight refers to the repeated decrease and increase of weight. Usually, periodic weight is the result of dieting to lose weight. The weight of a cycle may fluctuate only within a small range (5 to 10 kg), but it may also fluctuate greatly (above 50 kg).

The occurrence process of periodic weight is as follows:

You started dieting, but you didn't exercise. As a result, your body's metabolism slows down. (Because now the body needs to "process" fewer calories)

After you lose weight, you will soon stop dieting.

Now, you eat as much as before, or even more (because you will feel "lost" when dieting)

As a result, you gained weight again. Because your metabolism slows down, you can't handle the sudden increase in calories.

Your desire to lose weight failed, so you started dieting again.

Such cycle ......

When we go on a diet, the body still needs a certain amount of "fuel" to run. If we don't get calories from food, then our body will break down its stored fat and muscle tissue to get energy. Moreover, it breaks down muscle tissue much faster than fat. At this time, you lost weight, but not necessarily. After stopping dieting, the body recovered a lot of calories, but it could not effectively decompose the excess calories, and then the weight rebounded. Therefore, a diet plan that does not include exercise can easily lead to periodic weight loss and it is difficult to maintain weight.

Is overweight harmful to my health?

Studies have shown that periodic weight may lead to some health problems, including obesity and gallbladder disease. Excessive people should lose weight in an appropriate way to avoid the impact of periodic weight on health.

In addition, periodic weight gain will have a negative impact on mental health, because after gaining weight again, you will feel discouraged and depressed, and even feel like a "loser". On the other hand, it can also be your motivation to change weight loss for a long time.

The harm of not losing weight

The harm of obesity to health has long been known. Diseases easily caused by obesity include hypertension, obesity, some cancers and gallbladder diseases.

Of course, not everyone who is obese is at risk of getting sick. Your sex, obesity location and family history have a decisive role in your risk of illness. Experts agree that losing 10 kg or more within six months can improve the health of an obese adult.

How to break the cyclic weight?

1. Set yourself a suitable weight loss goal, preferably no more than 2 kg a week.

2.

Regular exercise, such as walking, running, riding a bike, lifting iron (small dumbbells), especially exercising large muscles, such as hips and thighs. Remember, every catty of muscle will help you "solve" 50 calories a day. A pound of muscle is much smaller than a pound of fat and will make you look much better.

3. Eat less and eat more. Every time you eat, your body's metabolism will accelerate. In addition, eating less and more meals will not make the body excessively hungry.

If it helps you, I hope it can be adopted!