First, how to prevent the rebound after slimming?
To tell the truth, if you don't form a good habit in your daily life and don't eat and drink after losing weight, you can't maintain this figure.
How to prevent weight loss rebound
First, we should pay attention to maintaining the lifestyle and eating habits of losing weight as much as possible.
Usually, you should keep your own rules. When you go out, be careful not to eat anything particularly greasy or eat sweets.
Second: Strength training is very important.
If you don't want to get fat too fast, you can keep fit at the same time.
We must increase strength training in the process of reducing fat. Training is the most important source of increasing metabolism. If you want to improve your metabolism, your muscle content must increase.
Similarly, if you want to lose weight without losing collagen so quickly, that is, not aging so quickly, strength training is the best choice.
Don't just do aerobic training and forget strength training, because even if you lose weight, if you lose weight through aerobic training without strength training, your figure will be very loose, and it is hard to say that you will reach a beautiful figure.
Third: develop the habit of fragmentation movement.
The fragmentation exercise mentioned here is to increase your own exercise. For example, you could have got on the elevator, you could have climbed the stairs and increased your daily exercise.
For example, you can park your car farther and walk there. If you are close, don't take a taxi.
You can walk and increase your calorie consumption. In this case, you will find that you can increase this amount of exercise, and at the same time, your figure will not suddenly return to its previous appearance.
Fourth: define the calories of some foods.
In the process of losing weight, we should also form the habit of learning, remember the calories of some daily foods, and know their calories when we see these foods.
Then you will control your intake. Once your psychological representation is established, you can think of its calories when you see this food, and naturally you will reduce your intake.
When you shop, you should make a calorie label to see the food. For example, you really want to eat those foods. For example, look at the calories of potato chips when you want to eat them, and then change them after you see those calories.
You will naturally know how much exercise you need to consume these calories, so eating less and eating less will be of great help to you. You must form these trivial habits, which will help you prevent your body from rebounding, which is undoubtedly even more powerful for you.
Fourth: learn to share.
Learning to share is a good little secret to prevent rebound. Some people say this is a little secret.
Let me give you an example. When you want to eat sweets, especially when you are greedy, you may buy a piece of cake, and you will feel particularly wasted if you can't finish it. You feel sorry for the money spent on that flower, and you will want to finish it, but if you cut it into pieces.
Share it with friends, and they will taste it together, so that you will consume a lot less calories and won't feel bad about the price, so learning to share will make your weight loss rebound more slowly. Only when you want to eat these things, when you are greedy, you will naturally consume a lot less calories.
Section 5 girth
If you want to prevent rebound, you must pay attention to your waistline and measure your whole body waistline once a week to see if you have gained weight.
The second is to develop the situation of measuring your waistline every day, because in fact, most girls are most likely to get fat around their waistline, so measure whether your waistline has changed a lot.
If there is a big change, you must prevent this phenomenon from happening again. You must control your diet and increase your exercise, so as to keep fit.
Of course, don't spend too much time measuring. You must measure your circumference at a fixed time and in a fixed position. Don't say measure here and there. This size is not standard.
Sixth, don't lose weight too fast.
Many people are pursuing to lose weight, and the speed must be too fast. It is best to lose 30 pounds a month, so that you can reach your goal immediately and return to your thin self.
I don't know that if you lose weight faster, you will actually have a greater chance of rebounding, so if you take 5% of your weight as a measure in the process of losing weight, you will know whether you have exceeded this speed or not, and you can also tell yourself whether you have achieved any results.
Earlier, we also talked about how harmful it is to lose weight quickly, so we must be careful not to pursue too fast in the process of losing weight. You'd rather spend a little more time than rebound so quickly. Rome wasn't built in a day, and fat people can't become skinny overnight. We must pay attention to this.
Seventh: Don't eat too much sauce.
In the process of eating hot pot, if your soup base is not particularly greasy, your order doesn't say how fat it is, and you don't say how fried it is. Eating hot pot doesn't necessarily make you fat.
You should control your intake, but one thing, if you eat hot pot, in fact, many people don't notice the sauce, such as when many people eat hot pot.
The hot pot in the north is basically based on sesame sauce, with a little other ingredients. Knowing that sesame can be used to extract oil, you can know how high its calories are, not to mention the calories of sesame sauce.
Think about it. You have eaten a little, but when you get the sesame sauce, the calories soar, and in the process, you consume extra calories.
So be sure to pay attention to the calories of the sauce, and don't eat too much sauce, such as salad dressing. In fact, if it is not low-fat salad dressing and salad dressing with lower calories, it is very easy to cause a misunderstanding, which is to make you gain weight quickly.
You have lost weight, which proves that your willpower is still very strong, so I believe you can keep your weight. Weight gain, to put it bluntly, is noisy energy, so your goal should be to control your daily energy intake, and important energy can be maintained without exceeding the standard. Note the following points: 1. Eat as much food as you did when you lost weight, and don't increase it. 2. Eat more fruits and vegetables and less foods with high fat and sugar content. 3. Insist on exercise, running, basketball, etc. It is especially important to eat as little as possible two or two hours before going to bed. These are some suggestions, I hope I can help you.
When I retired, I was 1 15 kg. After ten years of maintenance, I am now 108 kg. If I don't lose weight, I will keep it up.
Let me talk about my practice.
1, weighing frequently
Constant weight is the most effective way to keep it. People who want to lose weight cannot weigh themselves every day. If you have a low weight, you will relax and eat more. You may gain weight again. You can't reduce it.
If you have a high weight, tell yourself to eat less next meal.
If you don't weigh yourself for a week, you may lose a few pounds or gain a few pounds.
It should be noted that if your weight is relatively low, write down this value and try not to exceed this weight next time.
By doing this, I lost one kilogram a year. Don't underestimate this figure. It's not easy either.
2. Pay attention to two key time periods.
The first period is Chinese New Year, when weight gain is the easiest. If you don't pay attention to gaining more than four pounds at this time, your efforts will be wasted.
During the Chinese New Year, family banquets should be eaten as little as possible. The method is to put what you want to eat on your plate first, and then eat it slowly, so as to ensure hygiene and not to eat too much unconsciously. No drinking, no drinking, no New Year's Eve.
In addition, eat less melon seeds, sugar and peanuts at home.
Don't eat too much if it is the amount you usually eat.
The second period is autumn, and the weather turns cold in autumn. At this time, the appetite is greatly increased, and it is easy to eat more and gain weight. You must be careful not to eat too much at this time.
Step 3 strengthen exercise
Exercise. Not only to lose weight, but also to be healthier.
Choosing appropriate exercise, moderate exercise, and exercising at a fixed time is easier to stick to.
Personally, I feel that I run a lot and walk slowly, but I still feel that I should increase my upper body exercise, such as square dance. Increase upper body exercise.
4. Pay attention to the shaping of body shape
We can observe that some people exercise and have excellent bodies. From the front, they are very old, but from the back, she is still very young.
5. Pay attention to balanced nutrition
Whether we lose weight or gain weight, it is ultimately for health. Balanced nutrition and no partial eclipse are very beneficial to our health and longevity.
Maintaining a healthy weight is one of people's lifelong careers.
After losing weight successfully, if you want to keep a healthy and slim figure for a long time, you must pay attention to the following three points: first, strictly control your diet, mix vegetarian and vegetarian foods, pay attention to food diversity, eat more vegetables and fruits, mainly miscellaneous grains, eat seven points full and halve your dinner.
Second, keep moderate exercise, choose a sport you like, stick to it for a long time, and guarantee to walk 3-5 kilometers every day.
Third, friends get together away from buffets and refuse to overeat. Occasionally, overeating is very harmful to the body, and it is easy to expand the stomach, increase food intake, and gain weight unconsciously.
How to exercise for a long time?
Wow ... I have something to say as soon as I see this question!
Speaking of all kinds of weight loss, I believe many sister papers will feel the same way. If you eat it, you will feel uneasy. If you eat one more bite, you will feel guilty. Exercise, exercise hard, exercise less, and feel guilty about yourself. Alas, it's so hard to lose weight ... that's how I got through it ... I finally lost weight and was afraid of rebounding. Now let me share my experience of keeping weight after losing weight!
First of all, diet is still an important part. The fat accumulated in our bodies comes from the mouth. After we lose weight, we can eat more comfortably than when we lose weight, but don't think we can eat indiscriminately. We must control the intake of fat and not overeat. Three meals a day should be measured regularly. The most important thing is not to eat midnight snack, which is a woman's natural enemy. Midnight snack is the easiest way to get fat. When I was in high school, my body "swelled" quickly because I ate midnight snack, which made me feel bitter and bitter. ...
Second, we should keep exercising. Many girls who lose weight know that exercise to lose weight is not only torturing the body, but also challenging our hearts. Only those who have experienced this process can understand how difficult it is. In the stage of maintaining weight, you can reduce the amount of exercise, but you should still adhere to regular exercise. Exercise can not only help us burn fat, balance the fat we consume with the fat we consume, but also shape us and make our body lines more perfect. At the same time, exercise can make us healthier and form a "healthy beauty"!
Finally, defecation is also the key to maintain weight, especially for people with slow intestinal peristalsis. The accumulation of stool will produce a lot of toxins, which will slow down metabolism and prevent excess fat from being discharged. I gained more than 50 kilograms in three years in high school. A big reason is frequent constipation. So be sure to pay attention to the problem of defecation. We can drink more honey lemon tea and green juice, eat more sweet potatoes, fruits and miscellaneous grains, and do more actions to promote intestinal peristalsis, which is also very helpful!
Weight management includes a series of methods to maintain the current weight. The difference between weight management and weight loss is that you are not trying to lose weight (which is a more difficult task), you are just trying to "not gain weight". Here are some suggestions to help you maintain a healthy weight.
It's hard to lose weight, and it's even harder to keep it! Only by keeping the habit of healthy eating and regular exercise can we keep in good shape!
Slimming and reducing fat depends on the environment with insufficient calories, reducing calorie intake through diet control, and then consuming calories through regular exercise and fitness, thus consuming fat and reducing fat.
This process is simple to say, but only those who have experienced and succeeded can appreciate its hardships.
When slimming is successful, the most important thing to pay attention to is not to celebrate, but how to maintain the fruit of victory-a good figure.
In fact, it is the same as reducing fat. Only by continuing to work hard on diet and exercise can we keep in good shape. If you eat recklessly and give up exercise, it is inevitable that you will get fat.
Therefore, it is suggested that friends who have successfully lost weight continue to maintain a healthy diet and eat more high-quality natural foods such as meat, vegetables, fruits and grains with less oil and salt, which are healthy, nutritious and low in calories.
And keep the habit of exercise and fitness, focusing on muscle strength training, supplemented by cardiopulmonary function training, the body will be easier to maintain or even better!
I must have kept my eating habits during my weight loss, so I couldn't help but exercise. I just lost more than 50 kilograms, and my weight is still satisfactory. Then I indulged for a few days. I ate about 4-5 stews of high-calorie food for dinner and gained 5 kilograms as a result. It seems that dieting is really fast, but it is a bit difficult not to rebound, which tests perseverance. I tried to lose it by going back to my previous diet. Almost ten days have passed this time. 1, exercise can't stop, keep on, 2, it's best not to eat dinner, if you want to eat, try to choose some low-carbon water and low-calorie food, eat until 4-5 minutes full, eat before 6 o'clock, and don't eat too late.
It is good to lose weight successfully, but it is not easy to keep in good shape.
If you want to keep in good shape, many people will answer that you should keep the habit of exercise, eat less oil and salt, and be as light as possible so as not to get fat.
Yes, after losing weight, you should keep your mouth shut and keep your legs apart, so as not to make obesity rebound again. But if you only choose one to exercise, I suggest you control your diet. Because compared with diet, the calories consumed by exercise are still too limited.
That's why I always recommend you to reduce fat by controlling your diet, because controlling your diet will be more lasting and effective. In fact, the fundamental purpose of diet control is to help us form the habit of eating "clean" food.
Habit is difficult to form, but after it is formed, you can enjoy its benefits for a long time.
I believe that after losing weight successfully, most people will not maintain the amount of training in the process of losing weight. In other words, many people will not keep training frequency after losing weight successfully, so the problem comes at this time. If you eat the same as before, there will be a great possibility of rebound.
The root cause of our obesity is that our diet is out of control. Once the training gap disappears, maintaining the same dietary intake will only make us gain weight again slowly.
When we get into the habit of eating healthy food, even if we reduce or stop exercising, we won't gain weight again, because we won't consume too many calories.
This should be a more suitable way for everyone to lose weight, because losing weight is not achieved overnight, and it may rebound if you lose weight successfully. The only way to stay healthy for a long time is to keep good eating habits. It is certainly better to keep a certain frequency of exercise habits, but eating will last longer than exercise.
When you want to eat some high-calorie meals often, try to think about this sentence: it only takes ten or twenty minutes to eat a high-calorie meal, but it takes an hour or two of hard training to consume the calories of this meal.
If you want to lose fat successfully, you must learn to control your diet. Although training is only an auxiliary way, training can make your body better.
If you want to be in good shape and lose weight successfully, training and diet are indispensable.
I hope my answer is helpful to you.
How to maintain after losing weight successfully? This question is very meaningful. Because before losing weight successfully, many people only consider two questions: how to lose weight? How long does it take to lose weight? As for what to do after slimming down, few people will think that slimming down is like getting a diploma, which can be held forever. No, losing weight can only be said to be the first step to success. How to preserve it for a long time is the big problem. According to their actual situation, exercisers can adopt the following methods to maintain and consolidate the results of body fat rate after losing weight successfully.
Keep regular aerobic exercise, the intensity is appropriate, and the low intensity is definitely not good.
If you want to keep in good shape for a long time, you should at least keep regular aerobic exercise with appropriate intensity for a long time. The rule is to arrange exercise at least three times a week, and half an hour is the bottom line, preferably 40 to 60 minutes. Less than three times, such as playing a game with friends on weekends, is essentially no different from entertainment such as karaoke. "As long as you exercise, it is always useful", and it is not valid without sufficient exercise frequency guarantee.
"Appropriate intensity" has two meanings: First, it is best to keep moderate intensity and control exercise intensity with exercise heart rate. The recommended exercise heart rate range is 60%-80% of (220 years old). In principle, it should be low or high, and it should be around 60%. If you feel that your cardiopulmonary function can't stand it, you can further reduce it, but it can't be reduced to the point where it can be easily completed. You should make sure that you are not in the comfort zone. Second, continue to advance. Because the body will adapt to exercise, one of the results is that the effect of reducing fat gradually disappears, so in order to start a new round of reducing fat, it must be advanced. Increase the intensity, change a more difficult running route, increase the duration and so on.
Low-intensity exercise such as walking can certainly reduce fat, but because the intensity is too low, the body will adapt quickly, and at most it will have a short-term fat-reducing effect at the beginning. If you insist on comfortable weight loss and adopt low-intensity exercise such as walking, then the duration of each exercise needs to reach more than 3 to 4 hours. This is almost inoperable.
It should be noted that "regular aerobic exercise with appropriate intensity" can only keep people slim at best. If you want to have a bumpy devil figure, aerobic exercise like running can't be done. It feels very Low!
Arrange high-intensity exercise or keep regular strength training.
High-intensity exercise and regular strength training are both good ways to obtain good afterburner effect. After strengthening muscles through strength training, it can improve basal metabolism and make the body consume more calories at rest. This is the effect that many people say that "lying down can also lose weight", although I think this statement is somewhat exaggerated.
High-intensity interval training (HIIT) can achieve better fat-reducing effect than aerobic exercise through rapid and explosive training in a short time. The research team of Laval University in Quebec, Canada, found that people who participate in HIIT training can achieve 9 times the fat reduction effect compared with traditional running methods. The general view is that using HIIT, exercise 10 to 20 minutes is enough to lose weight. The problem is that for beginners, the difficulty and intensity of HIIT are too high, which may not be suitable. It is relatively safe to try after having certain sports ability and experience.
Combine strength training with aerobic exercise.
The method of combining strength training with aerobic exercise is a cliche, but few people really try. Because strength training requires more sports skills, ordinary people have hardly been exposed to strength training when they were students, so most of them prefer to use aerobic exercise such as running to lose weight. However, although aerobic exercise consumes a lot of calories, it can not improve the metabolic level for a long time, and strength training can just make up for this shortcoming of aerobic exercise, which has been mentioned in the previous point of view.
The combination of gradual strength training and aerobic exercise will be very effective for people with low body fat rate. However, if you want to lose fat quickly in a short time on this basis, you must strictly control your diet at the same time, and there is no other way.
By observing the figure of people around you and their exercise situation, we can basically draw a conclusion that long-term exercise and certain attention and control in diet are the basic guarantee for long-term good figure. In the end, which method to use depends on everyone's own pursuit of figure. The better your figure, the longer you want to keep it, and the more you need long-term strict body management. From this perspective, losing weight is not successful, and it will always be on the road to success!