Why does weight loss always have a tendency to rebound? It turns out that the functions of "keeping your mouth shut" and "taking a step forward" are different!

The curse of weight loss rebound troubles 90% of the weight loss population. Why does my weight still go up and down like a spring when I have strictly controlled my diet and insisted on exercising and clocking in? The latest research has found that the mechanisms by which "keep your mouth shut" and "take a step forward" affect weight are completely different, and getting the key points wrong may be the culprit behind the rebound!

1. Keep your mouth shut: Short term results are quick but prone to rebound

1. Calorie deficit is a double-edged sword

Excessive dieting can trigger a "hunger mode" in the body, with a maximum decrease of 40% in basal metabolic rate. That's why many people never lose weight even if they eat less during the later stages of weight loss.

2. Muscle loss is an invisible killer

Extreme dieting can lead to muscle breakdown, and each kilogram of muscle can burn 13 calories per day. A decrease in muscle mass means a decrease in resting metabolic rate.

3. Hormonal level disorder

Long term calorie deficiency can disrupt the secretion of leptin and ghrelin, which is the physiological reason for overeating after dieting.

2. Legging: Slow but more lasting effect

1. Post exercise burn effect

After high-intensity exercise, the body will continue to burn calories for 12-48 hours. This' invisible weight loss' effect is often overlooked.

2. Muscle Protection Mechanism

Strength training can maintain or even increase muscle mass, ensuring that basal metabolism does not decrease. People with high muscle mass consume more while lying down than others.

3. More stable appetite regulation

Regular exercise can balance appetite related hormones and avoid extreme hunger. Diet control is often easier for people who exercise.

3. The golden ratio determines success or failure

1. Dietary control accounts for 70%

Choosing a combination of high protein, high fiber, and low GI foods can ensure satiety without excessively stimulating insulin.

2. Exercise intervention accounts for 30%.

The best combination is strength training three times a week and aerobic exercise two times a week. supplementing with 20 grams of protein after each exercise can maximize muscle protection.

3. Sleep management should not be neglected.

Getting 7-8 hours of sleep every day can lead to an increase in cortisol, which directly hinders fat breakdown.

4. The secret to breaking the rebound curse

1. Set reasonable goals

Weight loss should not exceed 1% of body weight per week, and rapid weight loss will inevitably be accompanied by rapid rebound.

2. Pay attention to changes in circumference

Muscle density is higher than fat density, and a reduction in waist circumference without changing weight is the true success of weight loss. 3. Cultivate exercise habits. Integrating exercise into daily life, such as getting off two stops early and walking, is more sustainable than sudden weight loss. Remember, weight loss is not a 100 meter sprint, but a marathon. Instead of pursuing short-term results, it's better to establish healthy habits that can last a lifetime. When you no longer consider weight loss as a task but a lifestyle, the rebound will naturally be far away from you. Starting from today, using scientific methods to communicate with your body, you will find that maintaining an ideal weight is actually not that difficult!