Does it always rebound after losing weight? Master these 4 tricks to easily maintain weight without rebounding

Although I had already lost weight, it didn't take long for my weight to quietly climb back to the starting point. Only those who have experienced this kind of frustration can understand. Losing weight is like riding a roller coaster, the excitement of going up and down is not fun at all, but rather makes people physically and mentally exhausted. In fact, the rebound is not your fault, it is likely due to a problem with the method.

1. Why does weight loss rebound?

1. Side effects of extreme dieting

Excessive reduction of calorie intake can put the body into "energy-saving mode" and significantly lower metabolic rate. Once normal diet is restored, the body will frantically store energy, leading to rapid weight gain.

2. Hidden dangers of muscle loss

Rapid weight loss often accompanies muscle loss, and muscles are the main force that burns calories. A decrease in muscle mass means a decrease in basal metabolism, making it easier to gain weight even if you eat as much as before.

3. Lifestyle habits remain unchanged

If the healthy habits developed during weight loss do not continue and return to the original lifestyle, the weight will naturally return to its original point. Losing weight is not a sprint, but a marathon.

2. Scientifically controlling diet to prevent rebound

1. Reasonably controlling calorie deficit

Creating a daily calorie deficit of 300-500 calories is the most ideal, which can ensure the weight loss effect and prevent the body from entering a state of famine. Intake can be monitored through food scales and app records.

2. Ensure protein intake

Consuming 1.2-1.6 grams of protein per kilogram of body weight can maintain muscle mass and increase satiety. Eggs, lean meat, and soy products are all high-quality sources of protein.

3. Choose low GI foods

Low GI foods have slow digestion and absorption, can stabilize blood sugar levels, and avoid overeating. Oats, brown rice, and whole wheat bread are all good choices.

3. Exercise is the key to maintaining weight

1. Strength training is essential

Conducting 2-3 strength training sessions per week can effectively increase muscle mass and improve basal metabolic rate. Start with self weight training and gradually increase the difficulty.

2. Moderate Aerobic Exercise

Excessive aerobic exercise may consume muscles. It is recommended to engage in moderate intensity aerobic exercise 3-4 times a week for 30-45 minutes each time. Fast walking, swimming, and cycling are all good choices.

3. Increase daily activity

The amount of calories consumed by non exercise activities such as walking stairs, standing in the office, and doing household chores should not be underestimated. A small change can make a big difference.

4. Develop long-term healthy habits

1. Regular sleep schedule is important

Lack of sleep can affect the secretion of leptin and ghrelin, increasing appetite. Ensuring 7-8 hours of high-quality sleep every day can help with weight management.

2. Learn to cope with stress

Stress can lead to an increase in cortisol and promote fat accumulation. Find a stress relieving method that suits you, such as meditation, deep breathing, yoga, etc.

3. Regularly monitor weight

Weigh 1-2 times a week and record the trend of changes. Adjust your weight in a timely manner when you notice signs of weight gain to avoid accumulation and difficulty in returning. Losing weight is not the end, maintaining it is the real challenge. Instead of pursuing rapid weight loss, it is better to cultivate a sustainable and healthy lifestyle. Remember, what your body needs is long-term care, not short-term torment. Starting today, using scientific methods and a patient attitude, make a healthy weight a normal part of life.