Rebound after losing weight? 5 scientific methods to help you lock in your ideal weight

The flesh that was just thrown away quietly crawled back onto your waist? This "weight loss rebound" cycle is even more exciting than a roller coaster. Don't rush to blame yourself for weak willpower. Science has found that weight rebound is like a rubber band, and the rebound after excessive pulling is the body's instinctive defense. But the good news is that there are ways to make the metabolic system willingly accept a new weight set point.

1. Re understanding hunger signals

1. Distinguishing between true and false hunger

Stomach growling does not necessarily mean true hunger, it may be thirst or boredom. Try drinking 300ml of warm water and wait for 15 minutes. False warnings from the body often automatically disappear.

2. Establish a hunger scale

and design a hunger rating of 1-10 points for yourself: 3-4 points are ideal eating signals, and 7 points or above are prone to overeating. Announcing hunger scores when keeping a food diary can reveal the true needs of the body within two weeks.

3. Optimize eating rhythm

Supplement high-quality protein every 3-4 hours, such as Greek yogurt or boiled eggs, to maintain stable blood sugar levels. A sudden drop in blood sugar can trigger a crazy thirst in the brain Look for high calorie foods.

2. Metabolic restart training

1. Strength training is essential

Muscles are natural fat burning engines, and 2-3 resistance training sessions per week can increase basal metabolic rate by 5-7%. Starting from weight training, squats and push ups can activate the major muscle groups.

2. Try interval exercise

High intensity interval training alternating between brisk walking and slow jogging, which can burn calories continuously for 12-24 hours after exercise. The effect of 20 minutes each time may exceed that of 1 hour of uniform motion.

3. Non exercise expenditure

Daily standing and walking stairs are more common, and these non deliberate exercise calorie expenditures account for 15% of total metabolism. Equip a sports wristband and set a daily step count target of over 8000 steps.

III. Management of gut microbiota

1. Supplementing probiotic foods

Fermented foods such as kimchi and miso are rich in short chain fatty acids, which can regulate the expression of fat storage genes. 1 serving of fermented food per day for 6 weeks with visible changes.

2. Increase dietary fiber

water-soluble fiber to form a gel layer in the intestinal tract, delaying sugar absorption. Oats and chia seeds have the characteristic of swelling when exposed to water, which can automatically control their food intake.

3. Beware of artificial sweeteners.

Zero calorie beverages may disrupt the balance of gut microbiota, and studies have found that they may stimulate the appetite regulation center. Using natural spices to soak in water is safer.

4. Upgrading Sleep Quality

1. Regulating Melatonin Secretion

Avoid blue light one hour before bedtime and keep the bedroom completely dark. The balance between cortisol and leptin requires the involvement of deep sleep.

2. Control evening eating

Stop eating 3 hours before bedtime to allow insulin to return to baseline levels. When the metabolic rate decreases at night, calorie intake is more likely to be converted into fat.

3. Optimize sleep environment

Keeping the room temperature at 18-20 ℃ can most activate brown fat to produce heat. The humidifier maintains 50% humidity to avoid frequent awakenings caused by dryness.

5. psychological Strategy Adjustment

1. Set reasonable goals

Weight loss should not exceed 1% of current weight per week. Rapid weight loss will trigger the body to enter a "famine mode".

2. Establish a reward mechanism

Consolidate achievements with non food rewards, such as new sports equipment or SPA experiences. The pleasure of dopamine reshapes behavioral patterns.

3. Accepting weight fluctuations

allows for natural fluctuations of 2-3 kilograms, which can lead to water retention during the female menstrual cycle. Focusing on body fat percentage and circumference is more meaningful than keeping a close eye on a weight scale. Weight management is a long-term battle, but it is by no means an ascetic form of self punishment. When these methods become habits of life, the body will naturally find the most comfortable balance point. Tomorrow for breakfast, why not try pairing whole wheat bread with avocado? High quality fat will tell the brain that we are serious about making changes this time.