Does weight loss always rebound? 5 methods that a large base of people must try to achieve long-lasting weight loss

Even though you have lost 5 pounds, if you accidentally bounce back 8 pounds, does this roller coaster like weight change make you collapse? Losing weight with a large base is like playing a seesaw, where you can be pulled back to the starting point by gravity if you're not careful. Don't rush to throw the weight scale out of the window, you may just not have found the "law of gravity" to counteract rebound.

1. Re recognize your basal metabolism

1. Don't let your body enter a "famine mode"

The result of only gnawing on cucumbers every day is that your body automatically reduces calorie consumption. Just like turning on power-saving mode on a phone, even the calories burned by breathing are reduced. Try using a body fat scale to monitor basal metabolic changes. When the number continues to decrease, the body is triggering a warning.

2. Protein is the gasoline for metabolic engines.

High quality protein, the size of a palm, can increase the heat effect of food by 30% with each meal. Boiled eggs, steamed fish, and other easily prepared foods burn 50 calories more than the same amount of carbohydrates. This is not magic, it's the digestive system working hard.

2. The Golden Rule for Adjusting Dietary Rhythm

1. Eat like charging your phone

Eat 4-5 hours apart to allow insulin levels to fall back. Large base population is more suitable for the "3+2" model: three main meals plus two additional meals, with 10 almonds or half a cucumber paired with sugar free yogurt for the additional meal.

2. Don't be a "food pirate" on weekends

Two consecutive days of indulgent meals may ruin five days of hard work. Try to schedule the high calorie foods you want to eat for lunch and balance it with a half-hour walk. Remember, two-thirds of the weight gain after overeating is real fat.

3. Choose the right exercise method

1. Start with "invisible exercise"

The large base of people do not need to rush to run and jump. They can accumulate 90 minutes of standing up for work every day, brushing while holding a mineral water bottle, which may burn more calories than running 3 kilometers out of breath. Joint pressure is lower, making it easier to persist.

2. Find your fat burning heart rate range

Subtract age from 220 and multiply by 60%. The heart rate near this number is most effective in mobilizing fat for energy supply. When riding a bicycle or an elliptical machine, the intensity of being able to speak normally but unable to sing is just right.

4. Managing Stress and Sleep

1. Cortisol is an invisible weight loss killer

Staying up late for three consecutive days can increase the body's muscle breakdown efficiency by 20%. Wearing a steam eye mask before 11pm, lavender essential oil can help reduce stress hormone levels by 40%.

2. Learn to use breathing to combat appetite

When a craving bug is on its head, use the 4-7-8 breathing method: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds. After repeating five times, the brain becomes thirsty for sugar I hope it will significantly decrease.

5. Establish a positive feedback mechanism

1. Abandon the "digital tyranny"

Measuring waist circumference and taking photos every week is more meaningful than weighing. Muscles have a higher density than fat, so it's possible that the weight hasn't changed but the pants are loose. Prepare a pair of jeans one size smaller as a progress bar.

2. Set up a "non weight reward"

to complete a workout plan for seven consecutive days and reward oneself with a movie; Stick to a healthy diet for a month and buy the lipstick you've been longing for. Let dopamine come from achievements rather than cakes.

Weight loss is not a sprint, but a process of relearning to communicate with the body. Those who successfully maintain their weight do not rely on willpower to hold on, but have found a suitable pace of life for themselves. Starting today, turn the anxiety of "not being able to eat" into the wisdom of "smart eating" and make healthy habits your new default settings.