First of all, you need to keep your previous diet and exercise for at least 3-6 months after losing weight successfully. This time varies from person to person, but the overall difference will not be too big. If you are not in a hurry, it will last for six months to a year, at least three months.
After this time, you can't worry about overeating yourself. Losing weight is a lifelong thing, especially the older you get, the worse your metabolism is, and the more you need perseverance to persist.
Because generally speaking, after losing weight successfully, everyone needs to maintain a stable period of at least one month, so that there will be no rebound. In this month, everyone needs to pay attention to their diet and exercise at all times, because this is even more important in the month of losing weight successfully!
Moreover, everyone's weight loss achievements must be kept for more than one month, so that they will not rebound so easily, because for many people, even if they keep their weight loss achievements for two months, they may rebound, so everyone needs to pay attention.
Extended data:
How to maintain after losing weight successfully;
1, add enough water.
After losing weight successfully, we should pay attention to replenish enough water every day to accelerate the metabolism of the body. Under the condition of water shortage, the body's metabolism is slow, which is easy to make people fat. Generally, drinking about 8 glasses of water every day can maintain the needs of the body.
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 buy small packaged food
Research shows that if we buy food in large packages, we can eat 44% more. Compared with those small and single servings, large packaged foods will greatly increase the chances of eating more than one serving at a time. So try to choose food in small packages.
4. Relieve hunger before meals
In order to prevent overeating, you can eat some snacks about an hour before meals, such as a piece of hard cheese, an apple or low-sugar cheese. This will help to reduce hunger and prevent eating too much at a rich table.
5. Plan three meals.
Plan your three meals in advance, and it is easier to control with an indicator. There should be a strict plan for eating time every day. Although you don't need to go on a diet after losing weight successfully, if you want to maintain your weight, don't eat in unnecessary time. For example, you can supplement a small amount of food every day and avoid eating five hours before going to bed. When sleeping, the body consumes less calories, which easily leads to fat accumulation.
6. Exercise properly after meals
Walking or standing for 30 minutes about half an hour after a meal will help to speed up digestion and avoid a lot of heat accumulation leading to weight gain. Especially for people who are prone to accumulate fat on their stomachs, proper exercise after meals can reduce the fat on their stomachs and help accelerate the consumption of calories.
Step 7 exercise your 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.
8. Drink less
Alcohol is a toxin, although it is also a rich source of heat. However, cells in the body cannot directly use it as fuel. Alcohol can only be converted into acetic acid through a series of specific biochemical reactions.
Although moderate drinking of red wine containing antioxidant ingredients is beneficial and harmless to us, beer is a completely different kind of alcohol. This is a high carbohydrate drink. To make matters worse, its main sugar is maltose, which is easily digested and absorbed into blood sugar, which directly leads to a large amount of insulin secretion by the pancreas, leading to obesity.
9, reset the pancreas
Scientific research shows that the main cause of obesity is the high level of insulin in the body, which is caused by the hyperactivity of the pancreas and the decrease of the sensitivity of the body to insulin. Therefore, only by repairing the function of the pancreas can we fundamentally solve our obesity problem.
10, rationalization of diet structure
After losing weight, it is best to add lean protein to the diet, such as poultry, fish, eggs or low-fat dairy products. Besides 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.
Reference: Baidu Encyclopedia-Weight Loss Rebound