Why does weight loss rebound? What should I do if I rebound in weight loss?

"Life is endless, weight loss continues" is the motto of many fat friends. This not only shows how difficult it is to lose weight, but also shows the difficulty of maintaining weight without rebounding. People who lose weight often encounter "repeated defeats".

What is rebound? Simply put, rebound is the re-obesity after losing weight.

Why does it rebound?

There are three reasons for the rebound:

I adopted the wrong weight loss method

The wrong weight loss method is used, and I believed in false weight loss advertisements, such as fast weight loss, dieting, weight loss pills, weight loss, dehydration and weight loss, fruit weight loss, no-food loss method after lunch, sweating and weight loss, etc.

About fast weight loss, I want to give you a sentence: Fatty people can't eat it in one mouth. So, steady loss The speed of fat is scientific. Most of the weight loss that can be lost quickly is water, protein and other substances in the body.

Dieting and losing weight in time will allow you to see the effect and will rebound. It will not only make you weak and malnutrition, but also cause a reduction in basal metabolism, forming a body that is prone to fat;

Medicine weight loss will cause physical disorders and harm, and it will not be fat but health. It will definitely rebound.

Dehydration, sweating and weight loss, and obvious thirst after losing weight. When you replenish a lot of water, your weight will quickly rise. In fact, this temporary weight data changes can only comfort yourself for a while,

So: Don’t rely on these ineffective methods. Only scientific exercise is the best choice.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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2. Only do aerobic exercise

Many people When losing weight, you don’t train your muscles, or even do exercises at all, especially ladies don’t like to do strength training to train your muscles. Even if you do it, you will only focus on some fine muscles that are not very effective in losing weight, such as triceps, abdominal muscles, inner thighs, etc., but because these muscles are small, it will not help improve the metabolic rate and burn more calories.

If we train our muscles, especially large groups of muscles, such as pectoralis major muscles, back muscles, Quadriceps and so on can improve the basal metabolic rate of the human body (referring to the minimum calories consumed by a person when he is still). Studies have pointed out that a pound of muscle can burn about 50-100 more calories per day. Suppose you add 5 pounds of pure muscle, you will burn about 500 more calories per day, which is the calories of two bowls of rice.

In other words, the ability to burn calories is higher if you have more muscle mass or higher muscle density. Therefore, people who exercise muscles when losing weight, increase muscle mass or increase density (become strong) can also burn more calories than ordinary people after losing weight, that is, your muscles Doing the same exercises as meat is more than others, you can consume more calories than him. Even if the food intake rises to the previous level, it is not easy to gain weight again. 　　2. Do not control your diet after losing weight

Generally after losing weight, since your weight is lighter than in the past, the body will double the food intake. If you do not control your diet, it is inevitable. Controlling your diet is not dieting. Eat healthy food scientifically and regularly.

The most successful method of losing weight, you should not overeat after you lose weight. Stop exercising, and this will rebound. Don’t think that you don’t pay attention to your diet after exercising. This is not worth the loss.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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A good lifestyle and eating habits are the guarantee to prevent "re-fat".

Women need at least 1,500-2,000 calories per day (boys need about 2,500 calories) to maintain normal functioning. Weight loss people can use this as the goal and arrange your diet (the ratio of carbohydrates, proteins, and fat is about 45:30:25) to control your diet and have a healthy and slim body as soon as possible.

1 Chew slowly (chew 30 times per mouth), and don't eat voraciously. This not only helps digestion but also helps health.

2 Eat 80% full, no matter how grand banquet you attend, no matter how favorite foods and beverages (especially wine), don't have no restrictions.

3 Regularly and regularly, eat less and more meals, divide the amount of the day into 4-5 meals, cut the hunger and fullness, and overeat.

4 Eat well in the morning, eat enough for lunch, eat less at night, pay attention to the quality of each meal, and be balanced. You must have fat, protein, and carbohydrate eggs for meals. Do not eat two hours before going to bed.

5 Food should be diversified and do not eat in a partial way. Fat, protein, and carbohydrate are important nutrients for the body. A diet that does not contain any fat can only cause metabolism disorders.

6 Drink more water. Drinking soup in moderation during meals will make your stomach feel satisfied for a long time. Drink 6-8 cups of water (about two liters) a day, and eat a large amount of leafy vegetables. This will get more vitamins and minerals and make up for the lack of water in time.

7 Cook your own meals. You can cook yourself and choose more natural foods, such as coarse grains, whole wheat bread and fruits once a day after meals.

8 Increase fiber. The daily diet should contain about 20 grams of fiber. This can absorb 90 calories less. Foods rich in fiber are fruits, vegetables and some beans. Vegetables such as celery can also help treat constipation.

9 Control your appetite. You should learn to resist the temptation of delicious food. Appetite often occurs in the afternoon, when cooking and before going to bed. At this time, you should eat some natural low-fat foods. One of the best ways to relieve your appetite is exercise.

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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