After working hard to lose weight, I am most afraid of a sudden weight rebound .
After all, no one wants to lose weight again.
Some friends even worry about rebounding to fear of eating . What should I do if I eat or not, what to eat, how much, or too much? I worry about these issues every day~
However,
a cruel fact is that many people become
fat and fat again soon after losing weight , even fatter
than before.
Danny Cahill is the champion of the 8th season of "Super Diet King" in the United States. In 30 weeks, he lost 239 pounds (about 217 kg)!
However, reality gave him a resounding slap. After the game, his weight gradually climbed, and finally he gained 100 pounds (about 90 kg) !
Not only
Danny, more than 90% of
the players who participated in this show have rebounded after 6 years,
and 4 of them are even heavier than before.
How to control the weight not to rebound after losing weight?
If you
don’t want to lose weight, you must come to see it~
The weight loss method is wrong, it is destined to regain weight
Regaining
weight is the destiny of some dieters. Regaining weight may be late, but it will not be absent because
the wrong method of weight loss was used from the beginning.
Whether it is the Apple diet, the 7-day diet recipe or the Copenhagen diet that claims to lose 10 pounds in 13 days, all fast weight loss methods that rely on diet to lose weight cannot escape the fate of regaining weight.
Short-term
weight loss methods such as losing 4 catties in 3 days and 10 catties in a week
strictly control the intake of calories, which actually loses water and muscle
in the body.
Of
course, you can lose weight without eating, but as long as eating returns to
normal, your weight will rebound.
And like
"Super Weight Loss King" requires players to lose more than 100
catties in 7 months, under normal circumstances, it takes 2-3 years to lose so
much weight.
If you diet for a long time to lose weight, it will bring two undesirable effects: lower basal metabolic rate and hormonal disorder .
Decreased basal metabolic rate
The basal
metabolic rate refers to the rate of calories consumed to maintain the basic
survival of the body, and it will be affected by factors such as age, muscle mass, physical fitness,
climate, and disease .
The low
basal metabolism means that the
ability to consume calories is reduced . If you eat as
before, it’s hard not to get fat.
How to
judge whether one's basal metabolic rate has decreased? You can
observe whether you have the following 5 changes.
1.
Muscles are reduced, and the body becomes loose.
2. Be
more and more afraid of cold, muscles are reduced, blood circulation is insufficient,
and you will become afraid of cold.
3. Often
feel tired, because the calories in the food can not be fully transformed, so
that the body is full of vitality.
4. It is
easy to indigestion, and it is not easy to be hungry without eating anything,
and feel indigestion after eating, indicating that the gastrointestinal
function has not been repaired and maintained.
5. It is
easy to catch colds and get sick, the basal metabolism declines, and the immune
function also declines, the resistance becomes weaker, and it is more likely to
get sick.
If the basal metabolic rate has been reduced, how to recover?
Simply
put, pay attention to two points:
1. Stop dieting
eat
a normal and healthy diet, and pay attention to supplementing protein in
the diet
2. Increase muscle content
Increase muscle content through exercise, such as muscle training, high-intensity interval training HIIT
Hormone level disorder
Many people crazily crave food after dieting to lose weight, especially those high-oil and high-sugar foods: cakes, milk tea, chocolate, etc.
This may
not be due to insufficient self-discipline, but because of a hormone in the
body- leptin at
work.
Leptin
is the signal that
the body transmits to the brain to suppress
appetite. The increase in leptin is the body tells the
brain that we are full, so please stop asking for food.
The
source of leptin is also wonderful. It is synthesized by fat cells. The less fat and the less leptin, the
stronger the desire to eat .
If you go on a long-term diet to lose weight, your body fat will continue to decrease, and the appetite-suppressing leptin will also decrease. The brain thinks that you are suffering from a famine , and it will constantly send out signals: eat high-oil and high-sugar foods quickly!
To sum up,
if you rely on diet
to lose weight , it will lead to lower basal metabolism,
lower calorie consumption, less appetite-suppressing leptin, and better
appetite, and weight rebound is inevitable.
Solution: Give
up dieting, lose weight scientifically, and cooperate with exercise
Ways to
avoid weight rebound
The cure
for the symptoms and the root causes is to choose a gradual method of weight
loss and does not require quick success.
Disassemble
the weight loss goal and walk in several steps. For obese people (BMI> 25) ,
it is recommended that the weight loss goal should not exceed 10% of the body weight .
For
example, the weight loss goal is 20 kg, which can be divided into 3 steps.
First
lose 5%-10% of your body weight in 2-3 months, stabilize for a period of time,
then use 2 months to lose 5% of your body weight, then stabilize for a period
of time, and finally use 2-3 months to lose weight 5%.
If your
BMI is normal, you just want to reduce your stomach, thin legs, and lose weight
with a small base, then you only need to eat a normal diet, quit drinks and
snacks, improve dietary nutrition, and exercise fitness.
After
successfully losing weight, do not rush to reward yourself, start eating and
drinking, or restore the eating habits before weight loss, but to establish healthy eating habits .
Pick food
1. Before buying food, check the ingredient list and nutrient composition list carefully. Is the energy, fat, carbohydrate, and sodium content high? Do sugars such as white sugar and fructose syrup rank higher in the list of ingredients? Or use the calorie weight loss method to check the nutritional content of food
2. Choose
foods with high nutrient density and avoid foods with low nutrient density such
as high sugar and fat, which have less nutrition and high energy.
3. Try not to choose deeply processed foods, such as ham sausage and spicy
strips, and choose foods that have the original appearance of animals and
plants.
Eat
4. Drink
200-300 ml of water before eating to help digestion. If you feel hungry, you
can also drink water first. Some hunger is caused by thirst.
5. To reduce food intake, you can replace large tableware with small tableware
6. Change the order of eating, first eat vegetables with less oil and salt, then eat fish and eggs rich in protein, and finally eat starch-containing staple food, and fix the intake of the staple food
7. Don't skip dinner. For dinner, you can choose light and dietary fiber-rich
foods, such as multigrain porridge, potatoes, less oily vegetables and meat.
Many people want to lose weight by skipping dinner. As a result, they are
hungry to toss and turn in bed before bed In the end, I couldn't help but eat
midnight snack.
8. When eating out, give priority to foods with more vegetables and less oil
and salt. If you eat a lot of high-protein and high-fat foods, try to eat less
staple foods, such as eating hot pot, less brown sugar glutinous rice cakes and
rice.
Daily activities
9. Can
stand but not sit, sit but not lie down. Take the initiative to increase
the chances of walking, and choose to ride to and from get off work if
possible.
10. Doing
more housework can also help consume energy.
11. 150
minutes of moderate-intensity or above exercise per week, 30 minutes a day can
be achieved by choosing 5 days a week. Choose your favorite exercise mode.
In addition to running, you can also choose a variety of exercise methods such
as skipping rope, swimming, and playing badminton. The exercise effect is also
very good. Multiple choices can also help you avoid entering the plateau
period.
12. Don't sit down for half an hour after a meal, but don't do
high-intensity exercise immediately. You can do housework and take a walk.
Keep these 12 good habits and strive to lose weight for the last time
in your life!
0 Comments