First, simply rely on dieting to lose weight without increasing physical exercise. After dieting for a period of time, the body's basal metabolic rate will drop. Once the same food intake is restored or maintained, the weight will grow back. It is because after a period of hunger, the body has a self-protection mechanism to prevent further weight loss. Once energy intake is restored, energy will be quickly converted into glycogen and fat, so the existing human beings can survive famine again and again in the long history.
Second, the way of dieting is unscientific. For example, some people adopt a diet that does not eat dinner or only eats vegetables, which will not only rebound but also lead to malnutrition.
Any weight loss method that does not rebound must change the unhealthy lifestyle before. Losing weight after a successful diet will definitely rebound. In the same way, if you don't exercise after losing weight successfully, you will rebound as before, so you should maintain good living habits after losing weight, and if you go on a diet, you will regain your appetite a little.
For weight loss, many people like to choose dieting to lose weight, because dieting is the simplest method, but if dieting method is wrong, it is more likely to cause a rebound. The correct diet method is:
First, people who consume 2000 calories a day can reduce 500- 1000 calories at most during weight loss.
The result is a weight loss of 0.5- 1 kg a week.
Second, replace high-fat meat (pigs and cows) with low-fat meat (chicken and fish), or replace some meat with bean products.
There are many cooking methods, such as stewing and steaming, and less frying and frying.
Third, eat more fiber-rich foods, vegetables and fruits, because they are big, so they are full.
Fourth, drink more water!
Eat more fruits with plenty of water, such as watermelons, pears and oranges.
Don't eat anything before going to bed.
Sixth, keep moderate exercise.
A 30-minute brisk walk can consume at least 300 calories, improve the body's metabolic rate, and remove garbage from the body.
Exercise is especially important for maintaining weight loss.
abstract
Simply dieting to lose weight is easy to rebound.
This involves the problem of basal metabolism.
Basal metabolism decreases with weight loss and increases with muscle mass increase.
So simple dieting, although the weight loss effect is obvious at first, but with the decline of weight and muscle mass, the metabolic level of the body also decreases, that is to say, the rate of energy consumption per unit time decreases, which leads to the slow weight loss or the ineffective weight loss effect, which affects the weight loss effect.
In addition, excessive dieting will make the process of losing weight extremely painful, and it is easy to give up diet control because it is unbearable, leading to weight gain or even giving up all previous efforts.