The best way to lose weight without rebounding

Losing weight without rebounding requires a combination of scientific diet, regular exercise, and long-term behavioral management, mainly including adjusting dietary structure, increasing aerobic exercise, strength training, maintaining sufficient sleep, psychological regulation, and other methods.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and added sugars, and increase the proportion of high-quality protein and dietary fiber. High quality proteins such as chicken breast, fish, and beans can enhance satiety, while vegetables and fruits rich in dietary fiber such as broccoli and apples can delay gastric emptying. Avoiding extreme dieting that leads to a decrease in basal metabolic rate and adopting a balanced diet pattern is more beneficial for long-term weight maintenance.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Aerobic exercise can directly burn calories and improve cardiovascular function. It is recommended to choose sustainable activities rather than high-intensity interval training, which may increase the probability of rebound due to difficulty in persistence. Proper hydration and protein supplementation after exercise can help with recovery.

3. Strength training

Resistance training 2-3 times a week can increase muscle mass, and muscle tissue burns much more calories at rest than adipose tissue. Use self weight training or equipment to exercise the main muscle groups, such as squats, push ups, and hard pulls. For every 1 kilogram increase in muscle mass, the daily basal metabolism can increase by about 50 calories, which has a cumulative effect on preventing weight rebound.

4. Maintain adequate sleep

Ensuring 7-9 hours of high-quality sleep daily can stabilize levels of leptin and ghrelin. Lack of sleep can lead to overeating and energy metabolism disorders. Studies have found that people who sleep less than 6 hours have a significantly increased risk of obesity. Establishing a fixed sleep schedule and avoiding the use of electronic devices before bedtime can help improve sleep quality.

5. Psychological regulation

corrects bad habits such as overeating through cognitive-behavioral therapy, records dietary diaries to identify triggering factors. Weight management is a long-term process that allows for occasional dietary fluctuations but requires timely adjustment. Joining community support or seeking professional guidance can improve compliance, and stress management techniques such as meditation can also help reduce emotional eating. After successfully losing weight, it is still necessary to maintain healthy lifestyle habits, regularly monitor weight changes, but avoid anxiety caused by daily weighing. Diet can increase calorie intake appropriately, but natural ingredients should still be the main source. Exercise can be adjusted to a maintenance mode, but should not be completely stopped. When encountering a plateau period, one can break through by adjusting their exercise routine or dietary ratio, and if necessary, consult a nutritionist to develop a personalized plan. In the long run, integrating a healthy lifestyle into daily life rather than short-term dieting is the key to preventing rebound.