How long does it take to lose weight through dieting without rebounding

Maintaining weight without rebounding after dieting usually requires a stable period of 3-6 months, which depends on five factors: the recovery of basal metabolism, optimization of dietary structure, development of exercise habits, degree of psychological adaptation, and frequency of weight monitoring.

1. Basic metabolic recovery:

Long term dieting can lead to a 20% -30% decrease in basal metabolic rate, which is the main cause of rebound. It is recommended to gradually increase calorie intake and raise 50-100 calories per week to normal levels, in conjunction with body fat percentage monitoring. For every 1 kilogram increase in muscle mass, an additional 13 calories can be burned daily.

2. Dietary structure optimization:

Transitioning from a simple diet to a balanced diet requires a protein ratio of at least 30%, with priority given to foods such as chicken breast and soybeans. Daily dietary fiber intake should reach 25 grams, and replacing refined carbohydrates with miscellaneous grains can reduce the risk of rebound by 30%.

3. Developing exercise habits:

Engage in 150 minutes of moderate to high-intensity exercise per week, with resistance training accounting for 2-3 times. Compound movements such as squats and plank supports can activate large muscle groups, and excessive oxygen consumption after exercise can continue to burn fat for 48 hours.

4. Psychological adaptation level:

Establish a 90 day behavior solidification cycle and use a recording app to track the correlation between diet and emotions. A study found that 80% of successful maintainers regularly engage in mindfulness based diet training, which reduces the incidence of binge eating by 67%.

5. Weight monitoring frequency:

Weigh once a week during the transition period, and adjust promptly if the fluctuation exceeds 3%. Using a bioelectrical resistance antibody lipid scale for monitoring is more accurate, and the visceral fat level should be controlled below level 9, with a waist to hip ratio of ≤ 0.9 for males and ≤ 0.85 for females. Maintaining weight loss results requires establishing a sustainable lifestyle. Drinking more than 2000 milliliters of water per day can increase metabolic rate by 4.5%, and adequate sleep can regulate leptin secretion. Suggest choosing fun sports such as dancing and cycling, and joining weight loss communities to gain social support. Use olive oil instead of animal oil during cooking, and use low-temperature cooking methods such as steaming. Regular physical examinations should be conducted to monitor thyroid function, blood sugar, and other indicators. In case of a plateau, a nutritionist can be consulted to adjust the plan. Developing the habit of writing a diet diary and recording the types of fruits and vegetables consumed daily can significantly reduce the probability of rebounding.