From successful weight loss to regain weight: The weight truth revealed by 4-year tracking data

At the moment of successful weight loss, it feels like the whole world brightens up. Before the numbers in the mirror could even warm up, the weight scale began to quietly bounce back. This roller coaster like experience may be more frustrating than weight loss itself. Why is the hard-earned weight always like to kill a scapegoat?

1. The body has its own memory

1. Metabolic rate will; Holding a grudge ";

Long term dieting can automatically lower the body's basal metabolism, like a meticulous housekeeper. Even if normal diet is restored, this; Energy saving mode; It may also last for several months, and eating a little more will turn it into inventory.

2. Adipose cells have "; Perseverance "; The fat cells lost by SEP will not disappear, they will only temporarily shrink. They are like deflated balloons, ready to inflate again at any time, and this state can last for up to 6 years.

3. Hormones are playing tricks in the dark

The pair of enemies, leptin and ghrelin, will continue to compete. After losing weight, the levels of hormones that promote appetite increase and those that suppress appetite decrease, and this change may last for more than a year.

2. Hidden pitfalls of lifestyle habits

1. Exercise compensation psychology

Many people unconsciously eat more after exercising, thinking that consuming 300 calories will reward them with 500 calories of delicious food. This psychological compensation often greatly reduces the effectiveness of exercise.

2. Stress eating

Strict self-discipline during weight loss may accumulate stress, and once the goal is achieved, it is easy to retaliate and relax. The stress hormone cortisol is particularly fond of accumulating abdominal fat.

3. Rolling benefits of sleep debt

Lack of sleep can disrupt the hormonal balance that controls appetite. Research has found that people who sleep for 5 hours a day consume an average of 300 more calories per day than those who sleep for 7 hours.

3. Sustainable weight management strategies

1. Set reasonable target values

Losing no more than 1% of current weight per week, which not only shows results but also does not easily trigger the body's defense mechanisms. Remember the story of the turtle rabbit race, slow is fast.

2. Cultivate dietary intuition

Instead of calculating the calories in each bite of food, it's better to learn to recognize the body's hunger signals. Try to distinguish between cravings and true hunger, thirst and appetite.

3. Creating micro motion scenes

Breaking down motion into daily life scenarios, such as getting off two stops early for commuting, getting up and walking when answering the phone. These scattered expenses accumulate quite considerably.

4. Attitude determines success or failure

1. Accept weight fluctuations

The human body's water content changes by 1-2 kilograms per day, and weight gain before and after menstruation and after meals is a normal phenomenon. Staring at daily numbers can actually lead to anxiety.

2. Establish non weight standards

A smaller waist circumference, less wheezing when climbing stairs, and improved sleep quality are all more indicative of real health improvements than weight numbers.

3. Treating health as a lifelong issue

Instead of pursuing short-term quick results, it is better to cultivate a sustainable lifestyle. Don't feel guilty about occasional indulgence, the key is to have a positive long-term trend.

Weight management is a long-term battle, there is no need to blame yourself for temporary rebound. Those seemingly failed experiences of gaining weight are actually the body teaching you to understand its language better. Finding a rhythm that suits oneself, health will naturally become a byproduct of life.