Why do you always bounce back from losing weight? Here are 5 solutions to obesity

Every time I stand on the scale, the numbers jump up and down like springs? Although I was so hungry that my eyes were shining with stars, the "swimming ring" on my waist remained motionless. This cycle of "losing weight and gaining weight again, gaining weight and losing weight again" may not be due to weak willpower, but rather the body quietly sending out protest signals.

1. Don't starve your body into "energy-saving mode"

1. The trap of extreme dieting

On days when you only eat cucumbers every day, your body will mistakenly think you are experiencing famine and automatically lower your basal metabolic rate. Just like turning on power-saving mode on a phone, even the amount of heat consumed by breathing is decreasing. After returning to a normal diet, the body will frantically hoard fat to prevent the next 'famine'.

2. insufficient protein intake

Muscles are natural fat burning engines, but when dieting, the body will prioritize breaking down muscles for energy. For every kilogram of muscle lost, approximately 50 fewer calories are consumed per day, equivalent to an automatic weight gain of 2.5 kilograms per year.

2. Invisible "stress fat" at work

1. The prank of cortisol

Long term stress can cause stress hormones to remain high, commanding the body to convert heat into visceral fat. That's why some people become overweight even after drinking cold water, but it's actually because the neuroendocrine system is quietly altering metabolic pathways.

2. Emotional eating cycle

When under high stress, the brain rewards dopamine for gnawing on potato chips. But after this sense of pleasure subsides, guilt brings new stress, forming a vicious cycle of "stress overeating gaining weight and anxiety".

3. Lack of sleep is an invisible accomplice

1. The game between leptin and ghrelin

When staying up late, leptin, which suppresses appetite, decreases by 18%, while ghrelin, which stimulates appetite, increases by 28%. Equivalent to having a late night cafeteria alarm on the body, especially preferring high sugar and high oil foods.

2. Waste of repair time

During deep sleep, the body secretes growth hormone to break down fat. If you sleep one hour less every day, it's like missing out on a complete opportunity to burn fat once a week.

4. The exercise method may be chosen incorrectly

1. Only do aerobic confinement

Running at a constant speed for a long time does indeed burn calories, but the body quickly develops adaptability. Just like an experienced driver driving more fuel-efficient, the energy consumption of the same amount of exercise will gradually decrease.

2. Ignoring Strength Training

People with high muscle mass burn more calories while sitting than others. Adding 1 kilogram of muscle is equivalent to carrying a small heater with you, providing 24-hour uninterrupted heating.

5. The gut microbiota lags behind

1. The impact of imbalanced microbiota

Some gut bacteria extract more calories from food, while others stimulate brain thirst Hope to refine carbon water. Just like a group of "foodie assistants" living inside, constantly helping and causing trouble.

2. Lack of dietary fiber

Modern people have insufficient intake of dietary fiber, leading to a "food shortage" of probiotics. After the reduction of good bacteria, the intestinal barrier function decreases, which may trigger chronic inflammatory reactions and further interfere with metabolism. Changing weight is like adjusting a precise chemical balance, requiring multiple systems to work together. Instead of pursuing rapid weight loss, it's better to give the body 3-6 months to adapt. When sleep, diet, exercise, and stress form a virtuous cycle, those stubborn fats will quietly disappear like melted snow. The first cup of water tomorrow morning may be the starting point of new metabolism.