What is the best weight loss method without rebounding

The key to the best weight loss method without rebounding is to combine scientific control of diet with regular exercise, mainly including adjusting dietary structure, increasing aerobic exercise, strength training, behavioral intervention, medical assistance, and other methods. Losing weight requires long-term adherence to a healthy lifestyle and avoiding extreme dieting or drug dependence.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the ratio of high-quality protein to dietary fiber. The daily staple food can be replaced with low glycemic index foods such as oats and brown rice, paired with sufficient green leafy vegetables and low sugar fruits. The main cooking method is steaming and boiling, avoiding fried foods. Reasonably allocate three meals of calories and reduce carbohydrate intake appropriately for dinner.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. During exercise, the heart rate should be maintained within the range of 60% -70% of the maximum heart rate, and each session should last for more than 30 minutes to effectively mobilize fat for energy supply. It is recommended to choose sustainable sports activities to avoid giving up due to boredom.

3. Strength training

Resistance training 2-3 times a week can increase muscle mass and improve basal metabolic rate. Use multi joint compound movements such as squats, hard pulls, push ups, etc., with 8-12 repetitions per movement as one group, and complete 3-4 groups. For every 1 kilogram increase in muscle mass, daily resting energy expenditure can be increased by 50-100 kilocalories.

4. Behavioral Intervention

Record daily diet and exercise status, and establish a self-monitoring mechanism. Adjust the eating speed and chew 20-30 times per bite. Avoid emotional eating and identify real hunger signals. Ensure 7-8 hours of high-quality sleep, as insufficient sleep can lead to a decrease in leptin levels and an increase in appetite.

5. Medical Assistance

For individuals with a body mass index exceeding 28 or concomitant metabolic disorders, medication such as Orlistat capsules may be considered under the guidance of a doctor. Severe obese patients can choose metabolic surgery such as laparoscopic gastrectomy after evaluation. All medical interventions need to be accompanied by lifestyle changes to maintain their effectiveness. Maintaining weight loss results requires establishing sustainable healthy habits, drinking at least 2000 milliliters of water per day, and avoiding sugary drinks. Regularly monitor weight changes, allowing for a reasonable fluctuation of 0.5-1 kilogram per week. Developing a positive interest in sports, such as dance, ball games, and other group activities, can be more sustainable in the long run. When the plateau period occurs, the exercise intensity or diet ratio can be adjusted, and if necessary, a nutritionist can be consulted to develop a personalized plan. Remember that rapid weight loss often comes with a quick rebound, and gradual lifestyle improvements are the sustainable way.