The truth of weight loss rebound: control your mouth vs. open your legs, which is the key?

Do you feel like all your previous efforts were in vain every time you stand on the scale and see the numbers bounce back? Although I have tried dieting, crazy exercise, and even quit my favorite milk tea, my weight is like a spring that presses down and bounces back. In fact, the secret to weight loss rebound lies in the balance beam of "keeping your mouth shut" and "taking a step forward". Today, let's break down the underlying logic of this protracted battle.

Why is it easy for a simple diet to rebound?

1. The body enters "energy-saving mode"

Long term insufficient calorie intake can make the body mistake it for famine and automatically reduce the basal metabolic rate. Just like when the power-saving mode of a mobile phone is turned on, its functions are limited, and the body will prioritize turning off the energy supply to the "energy consuming" muscle tissue, making it easier to accumulate fat after eating an extra bite.

2. Retaliative rebound of hormones

During hunger, leptin levels decrease and ghrelin levels soar. This combination of hormones can cause a strong thirst for high sugar and high oil foods Hope. Many people overeat after dieting, not because of weak willpower, but because of their body's instinctive resistance. Can crazy exercise be a permanent solution?

1. The Trap of Calorie compensation

After exercise, the brain suggests "you can eat more to reward yourself", and many people unknowingly consume more calories than they burn. A cup of milk tea takes 40 minutes of running to consume, but it only takes 30 seconds to drink.

2. Limitations of Exercise Types

Although aerobic exercise can help with short-term weight loss, it is difficult to increase muscle mass without strength training. Muscles are like small furnaces that burn fat, and when muscle mass is insufficient, the calorie expenditure in a static state will also be reduced.

3. Cracking the golden combination of rebound

1. Diet: Eating enough is the key to losing weight

Extend satiety with high protein and high fiber foods, such as eating eggs with oatmeal for breakfast. There is no need to completely quit carbohydrates. Choosing low glycemic index coarse grains can help stabilize blood sugar levels and reduce overeating impulses.

2. Exercise: Mix and match for more efficient

Combining strength training three times a week with two intervals of aerobic exercise can not only improve basal metabolic rate, but also sustain fat burning. At home, you can use mineral water bottles for resistance training, and office workers can get up and do several sets of squats every hour.

3. Sleep: When the invisible regulator

continuously sleeps for less than 6 hours, the body's efficiency in breaking down fat decreases by 30%. Ensuring stable leptin secretion after 7-8 hours of sleep will enhance resistance to sweet foods the next day.

Losing weight is not a 100 meter sprint, but a lifelong marathon. Finding a diet and exercise pattern that can be persisted in the long term is more important than short-term extreme methods. Don't rush to weigh yourself tomorrow when you wake up. First, ask yourself: Does today's plan make both body and mind feel comfortable? Remember, the secret to taming weight lies in working with the body, not against it.