From rebound to stability: 3 mistakes don't make again, 2 tricks to lock in a good body shape

After finally losing weight, the numbers on the scale bounce back like springs? Don't blame yourself for weak willpower, it may be a problem with the method. The pit we stepped on in those years, it's still possible to fill it now.

1. Why does weight loss always rebound?

1. Extreme dieting hides hidden dangers.

On days when only eating boiled vegetables every day, the body will enter a "famine mode" and the metabolic rate will plummet. After returning to a normal diet, the body frantically accumulates energy and rebounds faster than during weight loss.

2. The exercise method is too monotonous.

Doing only aerobic exercise is like giving the body a "vacation", gradually losing muscle mass. After stopping the exercise, the engine that burns heat becomes smaller and the fat naturally reoccupies the high ground.

3. Ignoring lifestyle habits

Hidden factors such as staying up late, high stress, and drinking less water can cause the body to secrete more fat accumulating hormones. Even if you eat less, your weight may remain unchanged.

2. The secret to scientifically controlling weight

1. Diet should be able to eat

Protein is like the steel bars of a building, which can maintain muscle mass. Paired with high-quality protein for each meal, it enhances satiety. Choosing low glycemic index foods as the main staple food can help maintain stable blood sugar levels and prevent overeating.

2. Exercise should be mixed with

aerobic exercise combined with strength training, just like equipping the body with dual engines. After increasing muscle mass, lying down can also burn more calories, which is the true "lean body constitution".

3. Develop a non rebound lifestyle habit

1. Sleep is an invisible driving force

During deep sleep, the body secretes leptin, while staying up late increases hunger hormones. Ensuring 7 hours of high-quality sleep is equivalent to consuming an additional 200 calories per day.

2. Stress should be released

High cortisol levels can cause abdominal fat accumulation. Reducing stress through meditation, deep breathing, and other methods can improve body shape more effectively than dieting.

3. Drinking water is important

The body often mistake thirst for hunger. Drinking a glass of water before meals can reduce food intake by 15%. Drinking enough water (kg) x 30ml per day can increase metabolic rate by 30%. A good figure is not a sprint, but a lifelong marathon. Adjusting methods and finding a rhythm that suits oneself is the key to keeping health and beauty together for a long time.