What methods can be used to lose weight without rebounding

Weight loss without rebound can be achieved through adjusting dietary structure, regular exercise, behavioral intervention, medication treatment, metabolic surgery, and other methods. Weight rebound is usually related to factors such as unhealthy lifestyle habits and metabolic adaptation.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. Adopt the Mediterranean diet or DASH diet pattern to control daily total calorie intake below basal metabolic requirements. Avoid extreme dieting that can lead to a decrease in basal metabolic rate, and pair each meal with moderate amounts of low glycemic index foods such as nuts and whole grains.

2. Regular Exercise

Engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., combined with resistance training 2-3 times a week. Supplementing protein after exercise helps maintain muscle mass and increase resting energy expenditure. Establishing exercise habits is more beneficial for long-term weight management than short-term high-intensity training.

3. Behavioral Intervention

corrects bad habits such as overeating through cognitive-behavioral therapy, and strengthens self-monitoring by recording dietary diaries. Set phased weight loss goals and establish healthy behavior patterns through positive reinforcement. Sleep management plays an important role in regulating levels of leptin and ghrelin.

4. Drug therapy

For individuals with a BMI greater than 27 and metabolic abnormalities, they can follow the doctor's advice to use Orlistat capsules to inhibit fat absorption or Liraglutide injection to regulate the appetite center. Drug therapy should be combined with lifestyle interventions, and sudden discontinuation of medication may lead to weight gain. During use, liver and kidney function indicators should be monitored.

5. Metabolic surgery

For severely obese patients with a BMI exceeding 35, sleeve gastrectomy or gastric bypass surgery can significantly reduce gastric volume and nutrient absorption. After surgery, it is necessary to supplement vitamins and minerals for life and establish a new dietary pattern. After surgical intervention, it is still necessary to maintain exercise habits to prevent weight gain. Maintaining weight loss requires establishing a sustainable healthy lifestyle and regularly monitoring changes in body composition. To avoid rapid weight loss and muscle loss, it is recommended to control the weight loss rate at 0.5-1 kg per week. Develop a correct understanding of food and learn to distinguish between physiological hunger and emotional eating. Long term adherence to dietary records and weight monitoring can help detect rebound trends in a timely manner, and seek guidance from a nutritionist or endocrinologist if necessary. Pay attention to stress management and sleep quality, as these factors can affect weight regulation through hormones such as cortisol.