1. Reasons for weight loss rebound
1, only do aerobic exercise.
Long-term aerobic exercise can really lose weight. But if you don't do strength training, your metabolism can't be improved. Muscle can improve your body's metabolic rate, which means that people with more muscles lose weight better than those with less muscles. If you only do aerobic exercise, your muscle mass will decrease and you will get fatter and fatter!
2, excessive dieting, only eat a single food.
Dieting methods are varied, "apples, bananas, watermelons, cucumbers, milk, honey water, meal replacement, no eating after noon and so on!" Losing weight by drastically reducing calorie intake in a short time can be classified as dieting.
Step 3 stop exercising suddenly
Exercise to lose weight is a gradual process, and it is impossible to reduce your ideal weight in one step. If you stop exercising suddenly, you may rebound. Therefore, after reducing to the ideal weight, you can reduce the number of exercises. Now you can exercise every day, and then exercise 3-5 times a week according to your own time.
2. Scientific methods to lose weight
1, get into the habit of weighing every day.
Although it is frustrating to see the pointer pattern on the scale motionless, it can play a role of reminding and vigilance. As long as you gain a little weight, you can control and adjust your diet in time to prevent it from rising. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves often.
2. Change the aerobic exercise program.
Some people think that a certain exercise is too boring for a long time, and gradually lose interest and unconsciously reduce the amount of exercise. At this time, you might as well change to other fresh sports and add a little exercise temptation to yourself.
3, strength training can't be lost
Strength training maintains muscle growth, and the existence of muscle can effectively improve basal metabolism. It burns calories all the time. Is this way too cost-effective compared with aerobic running?
Step 4: Measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
5. Check the food label carefully.
When you look at the label carefully, you may find that these foods are labeled as skim foods, which may have a high sugar content. Pay special attention to this point. In addition, you should also pay attention to the fat content marked in food. Experts suggest that the amount of fat should be less than 30% of your daily total calories.
6. a glass of water before each meal
Especially when attending a luxurious dinner or eating out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase satiety, thus naturally suppressing appetite. Besides, you should make sure to drink 8 glasses of water every day. Proper drinking water is the key to success in losing weight.
3. Prevent the habit of losing weight and rebounding
1, pay attention to your weight change.
Although it is frustrating to see the pointer pattern on the scale motionless, it can play a role of reminding and vigilance. As long as you gain a little weight, you can control and adjust your diet in time to prevent it from rising. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves often.
Step 2 calculate the calories of food
The common cause of obesity is that calorie intake is higher than consumption. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
Step 3: Measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
4. Plan three meals.
There are indicators to follow and it is easier to control. Although sometimes it is inevitable that the heat will exceed the plan, it will not be too outrageous.
5. Eat less buffet.
Try to eat less buffets, especially those restaurants that advertise unlimited food. If it is unavoidable, put as many vegetables and fruits as possible on the plate, leaving only a small space for lean meat or skinless chicken and whole grains. Avoid fried food.
Step 6 refuse temptation
Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
7. Eat more food with a strong sense of fullness 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.
8. The diet includes dairy products.
Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful to lose weight and burn fat. For women, dairy products can also provide calcium to strengthen bones.
9. Extend the exercise time
Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn, and the better your weight loss effect will be.
10, exercise muscles
Weight training (resistance training) can increase muscle, muscle metabolism is eight times that of fat, that is, the more muscle tissue, the more calories are consumed. For those who have not done weight training, it is recommended to join the course now. What has been done will gradually increase the weight of training and continue to challenge yourself.
1 1, breakfast is indispensable.
Many dieters mistakenly believe that skipping breakfast can lose weight. Research in Imperial College London, London shows that skipping breakfast will change the brain's reaction to food, thinking that you need high-calorie food, which will easily prompt you to increase your chances of eating high-calorie food. This not only hinders weight loss, but also leads to weight gain.
12, have 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.
13, never give up
In this process, it is inevitable to indulge yourself for a while, such as eating more fast food cakes or eating a big meal. But many people will give up for an excuse and return to the original unhealthy eating habits. Making mistakes is no big deal. Even if you make the same mistake again, it's not the end of the world. You can always get back on track and continue, just don't give up.
For the sake of health, in order to maintain the hard-won light posture, we take keeping weight as a part of our life and practice it easily and happily. Unconsciously, after a long time, it will naturally accumulate amazing effects.