People who lose weight want to be thin and do not like sports (or lack of nutrients to support exercise), and prefer to rely on drugs, diet, etc. to lose weight. In fact, the figure contained in the scale is too low, because the water and muscle are subtracted. As long as the normal diet is restored and the water is added, the weight will increase.
Moreover, almost all of the weight returned is fat, and body fat rate is higher than before, leading to more and more difficult to reduce in the future. Healthy weight loss must be a combination of diet and exercise.
How to prevent rebound after successful weight loss?
For those who lose weight, more than 80% of them often experience "a state of repeated defeats." The key to maintaining "non-response" lies in itself. Following several diet tips, refuse to bounce and allow you to maintain weight loss results.
1, chewing slowly, help digestion and conducive to health. Eat eight full, no matter what party, no matter how much favorite food, drink (especially wine), do not limit.
2, drink plenty of water.
Water is essential to maintain the body's moisture. Some people are always "puffiness". In fact, it is not because they drink too much water. It is precisely because they do not drink enough water. Everyone needs different amounts of water, but it is usually recommended to drink 64 ounces of water per person per day. Drinking water allows you to have a sense of fullness, so even a small amount of calories can make you feel full.
3, regular quantitative, eat small meals, the amount of the day is divided into 4-5 meals, cut hunger and uncertainty, overeating.
4, eat well early, lunch, eat late, pay attention to the quality of breakfast, there must be protein food, do not eat two hours before bedtime.
5, food should be diversified, do not partial eclipse. Like protein and carbohydrates, fat is also an important nutrient of the body. It does not include any fat diet and can only cause metabolic disorders. Promote light diet.
6, increase the fiber. The daily diet contains about 20 grams of fiber. This can absorb as little as 90 calories, and fiber-rich foods are fruits, vegetables, and some legumes. Vegetables such as celery can also help treat constipation.
7, cook for yourself. It's best to cook in person and choose a more natural food. Such as whole wheat bread and after dinner fruit.
8, quit the habit of heavy taste
Eating too much salt can make you gain weight. Why do you always feel that your weight is too late? According to statistics, the average daily salt intake of Americans is more than twice the normal demand of ordinary people. This leads to their weight, presumably other people, more obese.
9. Refused to a single diet
Vegetables only eat cucumbers, fruits only eat apples, and what types of foods eat only one of them. This way of eating, the fat recovery rate is the highest.
Each food contains different nutrients. It may have more protein, more dietary fiber, staring at one of these foods, and not eating well-balanced nutrition. Not only does weight loss have no long-term effect, but the digestive system and endocrine system are also disturbed. Especially for girls, many people stop their physiological period because of malnutrition.
Diet tricks: daily intake of 300-500 grams of vegetables, dark vegetables accounted for 1/2; 200-350 grams of fresh fruit, can not be replaced with fruit juice; meat in addition to chicken breast and fish, you can also choose pig cattle and mutton and other thin Meat (the part with high protein and low fat); cereals, tubers, and potatoes have good dietary fiber and can be eaten alternately. Of course, calories must be controlled.
10, after each successful weight loss, the body has a rebound period ranging from 1-3 months. Do not stop the exercise during the period, but it can be reduced appropriately. Exercise 2-3 times a week to ensure the body's metabolism, so that weight does not rebound.
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