Why do people gain weight? People gain weight because they eat more calories than they consume. Excess calories will accumulate in the body in the form of fat, making people fat.

Why is it useless to be hungry and thin? Hungry and thin is to consume more fat and lose weight quickly by reducing the calorie intake of food. But we lose weight itself is not to lose weight, but to reduce excess fat in the body. When you lose weight through hunger, you also lose a little fat. The lean body mass in the body will also be lost. When we lose a lot of lean body mass, our basal metabolic rate will decrease, our calorie consumption will decrease, and our muscles, glycogen, protein and blood will be lost, which will lead to skin relaxation and sagging, and for women, it may also lead to endocrine disorders and menopause.

Why does hunger and thinness rebound so quickly? When our body is hungry, the metabolic rate of the body will slow down and the decomposition of fat will become more and more difficult. In addition, muscle loss and lean body mass will greatly reduce the body's basal metabolism.

Basal metabolism is the minimum energy consumption that a person needs to keep his body running. The level of basal metabolism determines the calorie consumption. For ordinary people, a person's basal metabolism accounts for about 65% to 70% of daily calorie consumption. The higher the basal metabolism, the greater the calorie consumption, the less likely it is to gain weight, and the faster it is to lose weight, the lower the probability of rebound. The lower the basal metabolism, the lower the daily calorie consumption and the greater the chance of weight gain.

The level of basal metabolism is closely related to sex, age, weight and muscle content. Generally speaking, the basal metabolism of men is higher than that of women. The basal metabolism of young people is higher than that of middle-aged and elderly people, and those with large body weight base are higher than those with small body weight base, and those with more muscle content are higher than those with less muscle content. When you lose weight through starvation, your weight will drop rapidly and your muscle content will decrease, which will lead to a significant decline in basal metabolism, a significant decrease in calorie consumption and a significant increase in the probability of rebound. If you are hungry and thin, you will rebound faster with a lot of exercise.

How to lose weight safely 1, control the daily intake of calories, not lower than the basal metabolic calories, and maintain a calorie gap of not less than 500 calories with the consumed calories. Reducing one kilogram of fat consumes about 7700 kilocalories, and maintaining a calorie gap of 500 kilocalories every day can reduce 2 kilograms of fat in one month, thus losing about 6 kilograms.

2. Eat less refined carbohydrates such as refined white rice and flour, and eat more coarse grains and miscellaneous grains such as sweet potatoes, corn and potatoes.

3. Ensure adequate intake of protein, and daily intake of protein is not less than per kilogram of body weight 1g, which is conducive to maintaining muscle content and stabilizing basal metabolic rate.

3. Eat more foods rich in dietary fiber, such as vegetables and coarse grains.

4. Drink plenty of water, keep enough sleep, insist on proper exercise every day, and combine aerobic exercise with strength training. While losing weight, maintain muscle content and lean body weight, improve basal metabolic rate and reduce the chance of rebound.