It usually takes 3-6 months for weight to stabilize after dieting and weight loss, and the actual time is closely related to the adjustment of basal metabolic rate, transition of dietary structure, establishment of exercise habits, degree of psychological adaptation, and individual differences.
1. Metabolic adaptation:
Long term dieting can lead to a 10% -15% decrease in basal metabolic rate, and the body enters an "energy-saving mode". During the recovery period, it is necessary to gradually increase calorie intake to a maintenance level, adding 50-100 calories per day to help the metabolic system recalibrate. This process usually takes 8-12 weeks, and increasing calories too quickly can lead to weight rebound.
2. Dietary transition:
The transition from strict restrictions to a balanced diet needs to be carried out in stages. It is recommended to introduce high-quality carbohydrates such as oats and brown rice for 2-4 weeks first, and then gradually increase the proportion of healthy fats. Maintain a protein intake of 1.2-1.6g/kg body weight per week to avoid further metabolic decline caused by muscle loss.
3. Exercise Enhancement:
Strength training can increase muscle mass by 3% -5%, consuming an additional 13 calories per day for every 1 kilogram of muscle gain. It is recommended to perform resistance training combined with aerobic exercise three times a week for 6-8 weeks, which can significantly improve body composition and make the weight loss effect more stable.
4. Psychological adjustment:
Food anxiety generated during the dieting period needs 4-12 weeks to be relieved. Establish mindfulness based eating habits, record the relationship between emotions and eating, and use cognitive-behavioral therapy to correct extreme eating habits. Research has shown that weight loss individuals who complete 12 weeks of psychological intervention have a 37% lower rebound rate.
5. Individual variable:
Individuals with an initial BMI exceeding 30 need to extend their stable period to 6-9 months. physiological characteristics such as hormonal fluctuations during menstruation, accelerated muscle loss in middle-aged and elderly women, and genetic metabolic differences can all affect stable speed. It is recommended to regularly monitor and adjust the body fat monitoring plan. Maintaining weight stability requires establishing a sustainable lifestyle. Vegetables should account for 1/2 of the plate in daily diet, and whole grains and high-quality protein should each account for 1/4. Accumulate 150 minutes of moderate intensity exercise per week. Ensure 7-9 hours of sleep, and a decrease in cortisol levels can help reduce visceral fat accumulation. Regularly measuring waist circumference and body fat percentage is more meaningful than simply focusing on weight. It is recommended to record changes in body circumference every two weeks. When encountering a plateau period, you can try adjusting the ratio of the three major nutrients or changing your exercise style to avoid restarting extreme dieting due to anxiety. The long-term maintenance phase allows for 1-2 flexible meals per week, which not only meets psychological needs but also does not affect overall progress.
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