Losing weight and rebounding? Nutritionist teaches you to break the curse of weight cycling

Even though he had already lost weight like a lightning bolt, he was knocked back to his original form in a few months? Weight fluctuates like riding a roller coaster, and there are always three sizes of pants in the wardrobe? The frustration of repeatedly losing weight may not be due to weak willpower, but rather because the body is playing with you; Metabolic Defense War ";. Today, let's uncover the trump card of weight rebound and see what secrets are hidden in the pitfalls we've stepped into over the years.

1. Why is it easy to rebound after losing weight

1. The cost of extreme dieting

Eating only cucumbers every day can indeed cause the weight scale numbers to plummet, but the body may mistake it for famine and automatically turn it on; Power saving mode ";. The basal metabolic rate drops sharply, just like setting a phone to super In a power-saving state, even the heat consumed by breathing is carefully calculated.

2. The Trap of Muscle Loss

Rapid weight loss not only results in the loss of fat, but also valuable muscle tissue. Muscles are like small fat burning boilers in the body, consuming an additional 13 calories per kilogram of muscle per day. When these; Boiler "; Being dismantled, even if the original food intake is restored, the calorie burning ability is not as good as before.

3. Retaliative rebound of hormones

Long term dietary control can lead to a decrease in leptin levels and an increase in ghrelin levels. These two hormones are like the body's weight goalkeepers, and when they collectively rebel, the brain continuously emits; Hurry up and eat! Store food! " The impulse to overeat becomes difficult to resist.

2. Key strategies for scientifically maintaining weight

1. Setting reasonable weight loss goals

Losing 0.5-1 kilogram per week is the most adaptable rhythm for the body. This speed ensures fat breakdown without triggering the body's defense mechanisms. Remember, weight loss is not about demolishing a house, but about renovating your body.

2. Prioritize protein intake

High quality protein, palm sized per meal, can prolong satiety for 3-4 hours. Amino acids in proteins are also repair materials for muscles, helping to maintain the power of metabolic engines. Eggs, soy products, and lean meat are all good choices.

3. Establish a dietary flexibility space

Completely prohibiting certain foods can actually enhance thirst Hope. You can try the 80/20 rule: 80% choose foods with high nutrient density, and 20% leave for small joys. Weekend milk tea or cake, as long as you control the portion size, there is no need to be guilty.

3. Break the curse of rebound in lifestyle habits

1. Cultivate physical activity awareness

It is not necessary to sweat profusely in the gym, climb stairs more frequently, get off two stops early and walk, these non exercise calories can accumulate significantly. Smart wristband sets hourly standing reminders to avoid prolonged sitting; Sofa potatoes;.

2. Learn to reconcile with food

Occasionally having meals together and eating too much does not cause anxiety. In the next two days, increase the amount of vegetables and exercise appropriately. It is normal for your weight to fluctuate by 1-2 kilograms, which may be due to changes in moisture or intestinal contents. Don't rush to fasting to punish yourself.

3. Establish a monitoring feedback mechanism

Measure waist circumference and weight at fixed times every week, record diet and exercise situation Data doesn't lie. It's much easier to adjust in a timely manner after discovering a continuous upward trend for three weeks than to remedy it after a complete collapse. Weight management is a marathon, not a 100 meter sprint. Those who can maintain their figure are not relying on short-term self harm, but have found the code to communicate with their body. Starting from today, we will; Quick Weight Loss "; Replace the obsession with '; Sustainable Health "; Wisdom, the body will naturally repay you with stable lines.