What is a weight loss rebound?

If, after losing weight, you return to a normal diet and don't eat or drink, your weight will rise rapidly within one month, even fatter than before, which is called rebound! For example, if you drop from 120 kg to 100 kg and suddenly rise to 130 kg or even 140 kg after a normal diet, this is a rebound.

First, the method of losing weight is improper.

1, in pursuit of speed, excessive dieting to lose weight: this will easily lead to muscle decomposition and loss, and the metabolic rate will decrease. A large part of the weight you lose comes from muscle loss, not real fat decomposition. Once eating again, the body will quickly absorb and store energy in the form of fat. Long-term suppression of appetite, the risk of overeating is also extremely high! Common examples of excessive dieting include: "eating grass" to lose weight: only drinking water to cook vegetables and salads, afraid to eat meat and carbohydrates, resulting in insufficient energy and nutrition.

Common examples of excessive dieting include:

Eat meal replacement for three meals a day (disguised dieting);

Common meal replacement products in the market include grain powder, fruit and vegetable powder, enzyme and so on. The main features of these products are low energy, low protein, high dietary fiber and strong satiety, usually only a few dozen calories per serving. It does have a certain weight loss effect in the short term, but it cannot be banned for a long time. Take diet pills, tea and so on.

2, relying solely on exercise to lose weight:

Medium rare, medium rare. If you only pay attention to exercise and muscle fitness and ignore reasonable diet, you may have a great appetite and consume too many calories after strenuous exercise, which will lead to ineffective exercise. In addition, in order to lose weight, it is often difficult to persist in suddenly increasing the intensity of exercise in the short term. If you stop directly, even if the food intake has not changed, it is easy to cause a rebound.

Second, there is no reasonable transition period.

After reducing to the ideal weight, a reasonable transition period (about 4 weeks) should be arranged to consolidate the previous achievements and gradually stabilize the weight. If you return to a normal diet directly, your body will immediately enter a stress reaction and absorb it desperately, leading to rapid weight gain. It is different to increase the number of people in stages. Each stage is a little more than the previous stage, which makes the body feel less obvious, equivalent to "boiling frogs in warm water", and the weight is still stable, even falling off the scale.

Protein can still be properly supplemented during the transition period. Protein can provide amino acid raw materials for muscles, avoid muscle loss, supplement nutrition for the body and contribute to body metabolism. Protein is a macromolecular food. When the body decomposes protein, it will consume more calories, and it is not easy to accumulate fat, which will make you thinner and thinner!

How to lose weight without rebounding?

The above analysis of the reasons for weight loss rebound, sisters should also understand how to avoid rebound. Don't blindly pursue the speed of losing the scale, don't go on a diet and don't eat diet pills indiscriminately. Exercise to lose weight should also cooperate with diet management, and don't stop exercising suddenly. The most easily overlooked thing is that the transition period of returning to normal diet after losing weight should not be too short, and the intake should be gradually increased.

What is weight gain?

If you return to a normal diet, you will only gain two or three pounds in three to six months, with no obvious increase, but then you will gradually gain weight. This is weight gain! That is to say, after losing the target weight, eat and drink without restraint. Thinking about rewarding yourself to return to your original weight is not a rebound, but a way to eat yourself fat.

Do you know that?/You know what? Do you know that?/You know what? Fat cells have memories!

The size of fat cells in obese people is 3-5 times that of ordinary people. Losing weight does not reduce the number of fat cells, but makes them smaller. Fat cells, like other cells in human body, also have memory function, which is generally considered as 90- 180 days' memory. If you can stick to slimming during this time and control your diet at the same time, you won't get fat easily again. Don't give up for ten and a half days.

How to prevent weight gain?

The main reason for the weight gain is that after losing weight for a while, I went back to the old road and failed to really reshape a healthy lifestyle. Therefore, if you want to stop getting fat, you should at least adhere to the following principles: eating reasonably, controlling the balance between calories and nutrition, and working regularly under the principle of not being dry and not getting fat, including learning to decompress yourself (such as listening to music/exercising/soaking your feet/supplementing B vitamins). Mental stress can easily lead to emotional eating. Weigh regularly (weekly) and measure about five times to find signs of continuous weight gain in time.