How much weight does dieting usually rebound

After dieting to lose weight, the average rebound weight is 5-10 pounds, and the degree of rebound is closely related to basal metabolic damage, muscle loss, dietary recovery speed, exercise habits, and psychological factors.

1. Metabolic decline:

Long term insufficient calorie intake can lead to a 20% -30% decrease in basal metabolic rate, and the body enters an "energy-saving mode". After returning to a normal diet, daily calorie consumption is reduced by 300-500 calories compared to before weight loss, and excess energy is more easily converted into fat storage. It is recommended to maintain metabolic levels through strength training and intermittent heat cycling.

2. Muscle loss:

Extreme dieting can cause muscle protein breakdown, resulting in approximately 0.5 pounds of muscle loss for every 1 pound lost. Muscle tissue is the main energy consuming organ, and its reduction further lowers metabolism. During the rebound process, fat accumulates first, and the body fat percentage may be higher than before weight loss. supplementing with high-quality protein and impedance training can reduce muscle loss.

3. Loss of control over diet:

Long term suppression of appetite can easily lead to retaliatory eating, with about 65% of dieters consuming more than their daily needs within 3 months after stopping weight loss. Severe fluctuations in blood sugar can stimulate the massive secretion of insulin, accelerating fat synthesis. Adopting a gradual increase in calories and choosing low GI foods can facilitate a smooth transition.

4. Exercise interruption:

90% of simple food eaters will stop their exercise plan, and the calorie deficit will disappear. When lacking exercise, fat cells are more sensitive to energy storage. Maintaining 150 minutes of high-intensity exercise per week can reduce the probability of rebound by 43%, especially when combined with aerobic and resistance training.

5. Psychological compensation:

Weight loss stress can lead to an increase in cortisol levels, triggering emotional eating. About 58% of rebounding individuals have a 'reward mentality' after losing weight, using high calorie diets as compensation for their stage results. Establishing mindfulness based eating concepts and flexible eating plans can help with psychological adaptation.

It is recommended to adopt a tiered refeeding strategy: increase daily intake by 100-150 calories in the first two weeks, prioritizing protein and dietary fiber supplementation. Perform 3 strength training sessions per week in conjunction with 2 HIIT exercises, and use a body fat scale instead of a weight scale to monitor changes. Develop the habit of keeping a diet diary and make timely adjustments when overeating occurs for three consecutive days. Maintaining 7-8 hours of sleep helps with leptin secretion and avoids nighttime eating desires. If the rebound exceeds 10% of the original body weight and continues to increase, it is necessary to consult a nutritionist for metabolic function assessment.