How to avoid rebound after weight loss

Why is weight loss easy to rebound? After successful weight loss, how to keep in shape to avoid rebound?

Is it really hard to lose weight? For most friends who are on the way to lose weight, they have actually had a successful weight loss experience. However, among them, most friends find it difficult to maintain. For them, losing weight is just a process, and the final result is still recovery. In the early stages of weight loss, they are even fatter than before. Only a few friends can keep it after losing weight. For them, the reason why they can maintain their weight loss success is most likely because they have developed good eating and exercise habits. , And will always pay attention to the changes in your body, even if you control it when your weight or body changes slightly.

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So, how can we maintain it after successful weight loss? Let’s talk about this topic below.

First of all, why is weight loss easy to rebound?

In fact, compared to how to maintain the state after weight loss, weight loss is not a difficult task. To give a relatively extreme example, you can completely lose more than ten kilograms of weight by dieting for a week. In other words, you can lose weight in a short period of time through very strict diet control. This process is really not difficult for friends who want to lose weight, but what about after losing weight? Rebound is only a matter of time, so why is it easy to rebound during weight loss?

  1. Decline in power

When you decide to lose weight, it will be accompanied by a certain purpose. In order to achieve a certain purpose, the motivation to lose weight will be formed. The stronger the motivation, the greater the execution power, and the stronger the willpower at this time. In order to make yourself If you lose weight, you can eat any bitterness. At this time, you can control your diet very well, and you can even reach a state where you can eat without eating. At this time, you can also keep exercising well, and the intensity and duration of exercise are both guarantee. Therefore, the heat gap is easy to form at this time, and it will not be small. From the result, it will become thinner.

Yes, as the weight drops, when the result gets closer to the goal or the goal has been reached, the motivation will decrease or even disappear, because you no longer need to lose weight, and you will tend to keep yourself at the same time. This is a relatively comfortable state, both in terms of diet and exercise. When you relax your vigilance, it is easy to eat more, and at the same time, the amount of exercise will be reduced or even no longer exercise. At this time, it is easy to cause calories. When the problem of intake>consumption occurs, it will rebound from the result point of view.

  1. The body will counter your efforts

If you persist long enough, you will find that if your method is effective but remains the same, you will find that from the perspective of speed, you will experience a process from fast to slow and then to stop. This is not yours. There is a problem with the method, and it is not that you are slack, but the body is fighting your efforts. So, when you start to lose weight, how does your body counter your efforts?

When you control your diet in order to lose weight, your daily calorie intake will suddenly decrease, and you will feel hungry at this time. Of course, the stricter the control, the stronger the hunger will be. Not only that, but also psychologically. Unable to get satisfaction and feeling lack, physical hunger and psychological lack will make you more craving for food, and when you have the opportunity to eat, you will eat more, thus making diet control ineffective.
When you exercise for weight loss, the purpose is to increase daily consumption, but as the time of exercise increases, exercise consumption will become less and less, because when you are familiar with a certain form of exercise, There will be problems with metabolic adaptation, and this adaptation will reduce consumption. To give a simple example, such as driving, when you study under the guidance of a coach, you will be highly concentrated, and you will be in a hurry. Because you are not familiar with it, you may be busy and sweaty at this time. , Of course, it will consume more; when you learn to drive and can be very proficient, driving will become an automated behavior, at this time you will be very easy to complete, its consumption will be very low.

When you control your diet and limit your daily calorie intake, your daily consumption will also decrease, and the stricter you restrict it, the more your consumption will decrease. Eating very little will make you feel weak, so that the amount of daily activities will be reduced invisibly. At this time, the consumption caused by daily activities will be reduced; when the calories you take in cannot meet the metabolic needs, basal metabolism It will drop and reduce consumption, because the body will find ways to maintain the correct functioning of life. So from this point of view, it is not that the 500-calorie intake is reduced, which will result in a 500-calorie gap.
When you lose weight, your basal metabolism will drop. This is an inevitable phenomenon. Even if you use various methods to stabilize or improve your basal metabolism, the process is very slow, so why is the basal metabolism after weight loss? Will it go down? To put it simply, you can understand that when the weight is relatively large, you need to move your body very laboriously, otherwise it will be less laborious.

So in the process of losing weight, your weight will not always be in a downward trend as you think. When you cannot control your diet well or insist on exercising, it is easy to rebound.

Second: How to maintain weight after successful weight loss?

If you want to maintain after successful weight loss, from the point of view of the process, it is not to find a way to keep it as simple as you lose weight, but you must be aware of it when you start to lose weight. At this time, what you need to do is the following :

  1. Let yourself lose weight a little bit, don’t pursue fast

In the process of losing weight, many friends will pursue a word, that is, “fast”. At this time, they tend to have a fluke mentality of losing weight first, and then they are more inclined to choose extreme methods in order to lose weight quickly. For example, dieting to lose weight is the most common one. The more extreme the method, the easier it is to rebound, because extreme methods are often not conducive to persistence, and weight loss ultimately depends on persistence.

As far as dieting is concerned, it is not sustainable in itself. It will not only cause damage to your health, but also make you suffer from hunger, make you psychologically unsatisfied, and severely impair your basal metabolism. When you continue to diet, the basal metabolism that has fallen will not recover with the recovery of the diet. At this time, even if you eat less, you will not lose weight. At this time, if you want to lose weight, you need to go on a diet. There will be the phenomenon of eating very little and not being able to lose weight. At this time, you may become obese.

Therefore, do not blindly pursue speed in the process of weight loss, but let yourself lose weight slowly. From the perspective of speed, the recommended weight loss rate is to lose about 0.5 kg of weight per week. From the perspective of calorie gap From this point of view, the recommended calorie gap is between 300-500 calories. At this time, the best way is to combine diet and exercise. For example, reduce the intake of 300 calories through diet and then exercise. Way to increase the consumption of 200 kcal.

  1. Find a way to stabilize the basal metabolic rate and suggest that everyone pay attention to strength training

With weight loss, the decline of basal metabolic rate is also an inevitable phenomenon. However, we can also keep the basal metabolic rate stable by adjusting some controllable factors. This factor is to increase our muscle mass, so we insist on strength training. It is very important.

On the other hand, the benefit of strength training is to make your body better, because fat loss is a systemic process. If you don’t do strength training, even if you lose weight, there will be no substantial body shape. However, strength training can help you shape your local muscles so that you can shape your ideal body. Strength training also plays an important role in protecting joints and stimulating bone growth.

  1. Emphasize sports and daily activities

When you lose weight successfully, in order to maintain the status quo, you can no longer require calorie intake <consumption, but at least calorie intake = consumption is enough, so you can relax appropriately in the diet, so that your daily calorie intake can reach The state required for daily calories.

At this time, it is still important to keep exercising. The reason is that as the weight decreases, the basal metabolic rate will decrease, and the consumption caused by the basal metabolic rate will also decrease. At this time, if you want to keep the overall metabolic level in a stable state , Exercise is very important, because the consumption of exercise can completely depend on you, as long as you exercise, it will be accompanied by consumption.

Daily activities are equally important. Although the consumption of daily activities is relatively small, it is distributed throughout the day. When accumulated, the overall consumption is also very considerable, even more than active exercise.

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  1. Pay attention to your own changes

In many cases, the reason why we get fat is that we ignore the changes in our body. When we realize it, we are already fat a lot. Compared with losing weight after we get fat, it is easier to maintain, so you need to develop regular The habit of weighing (for example, once every half a month), regularly observe and measure your waist circumference, observe the changes in body shape, etc., when you find that there is a trend of getting fat, even if you adjust your diet and exercise, stop getting fat This is also very important.

Summarize:

Compared with how to lose weight, it is more difficult to maintain when you lose weight, because as the motivation to lose weight decreases, the desire for food increases, the body’s resistance to moderate and other factors will become rebound factors, so when When you have the consciousness to lose weight, you must know that the ultimate goal of weight loss is not how to lose weight, but how to maintain it after losing weight.

Therefore, when you start to lose weight, you must choose scientific methods, and try to make yourself develop habits that are conducive to weight loss, pay attention to the changes in your body and weight, and even control when there is a trend of getting fat. Only by keeping you better, and keeping the results of losing weight, will it be regarded as a real weight loss success.

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