How to avoid rebound during exercise for weight loss

To avoid rebound in weight loss through exercise, it is necessary to establish long-term healthy habits, including adjusting dietary structure, maintaining regular exercise, monitoring weight changes, ensuring adequate sleep, and managing psychological stress.

1. Adjust dietary structure

Control daily total calorie intake, increase the proportion of high-quality protein and dietary fiber, and reduce refined carbohydrates and high-fat foods. Adopting a small and frequent meal pattern to avoid overeating. Complex vitamin and mineral tablets can be supplemented appropriately, but there is no need to rely on meal replacement products. Dietary adjustments need to be synchronized with exercise plans to create a sustainable balance.

2. Maintain regular exercise

Engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, combined with 2-3 resistance training sessions per week. The intensity of exercise should be gradual and avoid sudden cessation of exercise. Establish a habit of recording exercise logs and integrate exercise into daily life scenarios, such as walking home from class to class.

3. Monitor weight changes

Measure weight and body fat percentage at fixed times every week, and use a body fat scale or skin fold thickness gauge to monitor changes in body composition. Adjust the plan promptly when the weight fluctuation exceeds 5% of the baseline value. Record diet and exercise data, analyze the reasons for weight changes, and avoid giving up long-term goals due to short-term fluctuations.

4. Ensure adequate sleep

Maintain 7-9 hours of high-quality sleep per day. Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin levels. Establish a fixed schedule and avoid using electronic devices before bedtime. When there are sleep disorders, you can try meditation or soaking your feet in warm water. If necessary, consult a doctor to assess sleep quality.

5. Manage psychological stress

Relieve stress and avoid emotional eating through mindfulness training, social activities, and other methods. Set reasonable weight loss goals and accept natural weight fluctuations. Join a weight loss mutual aid group to obtain social support, and consult a professional nutritionist to adjust the plan during the platform period.

It is recommended to view a healthy lifestyle as a long-term goal rather than a short-term weight loss measure. Pay attention to the cooking method of steaming instead of frying in daily life, and prioritize light dishes when dining out. Develop non food reward mechanisms, such as purchasing sports equipment after achieving goals. Regular physical examinations should be conducted to evaluate metabolic indicators, and in case of sustained weight gain, timely medical attention should be sought to screen for possible endocrine disorders. Maintaining patience and persistence, establishing a stable biological rhythm, can help maintain weight loss effects.