After successfully losing weight, the weight bounces back as soon as you stop. Does this mean you have to diet for life? What if you experience rebound weight gain? Some say that weight loss is a lifelong pursuit for women, something you can never stop doing. Indeed, aside from those with genetic predispositions who can eat whatever they want without gaining weight, most people will inevitably gain weight if they don't pay attention to their diet and exercise enough. If you want to stay slim for life, you're destined to be on a perpetual weight loss journey. But don't be pessimistic. A lifelong struggle with weight loss doesn't mean you have to suffer forever. In fact, once you break through a weight loss plateau, as long as you don't overindulge, you can easily stay slim for life.
Why do weights rebound after successful weight loss?
1. No change in motion
As people exercise for longer periods, their physical abilities improve. However, if you maintain the same level of exercise as before, the stimulation to your body decreases, and the effects become less noticeable. Therefore, when exercising for weight loss, you should appropriately increase the intensity based on your individual physical condition.
2. Lack of dietary control
Some people think that once they lose weight, they won't gain it back, so they start to relax their diet. Once you relax your diet, it's only a matter of time before you gain the weight back.
3. Metabolic rate did not increase.
You diligently followed your weight loss plan, exercising and controlling your diet, but still experienced weight regain. This could be because your metabolic rate hasn't increased. Without a higher metabolic rate, calories are harder to burn, and lost fat is more likely to be stored back up.
What should I do if I experience rebound weight gain after dieting?
1. The difference between being fat and thin is due to metabolism.
Basal metabolic rate (BMR) refers to the minimum number of calories a person needs to burn to maintain life at rest. It is primarily used for respiration, heartbeat, blood circulation, oxygen transport, glandular secretion, kidney filtration and excretion, maintaining body temperature, muscle tone, and cellular function. For example, if a person's BMR is 1200 calories, then even if they sleep all day without engaging in any other activity, they will still burn 1200 calories.
When a person's basal metabolic rate (BMR) increases, they burn more calories each day, preventing the body from storing excess calories as fat, thus leading to weight loss. So how do you increase your BMR? BMR is closely related to muscle mass. The higher the proportion of muscle in the body, the higher the BMR. Therefore, to increase your BMR, you need to maintain a regular diet and consistently exercise. Combining aerobic exercise with strength training will build muscle and increase muscle mass.
2. Maintain regular eating and sleeping habits.
Irregular eating habits affect digestion and metabolism. Frequent late nights and insufficient rest also negatively impact metabolism. Therefore, maintaining regular eating habits, avoiding overeating or excessive dieting, eating three meals a day, and controlling calorie intake are all important. Ensuring sufficient sleep, avoiding late nights, and performing simple massages before bed to improve sleep quality can all boost metabolism.
The above is a brief introduction to "What to do if weight rebounds." If you want to lose weight effectively, you must adopt the correct weight loss method. Obesity not only makes people look bad, but also affects their health. Appropriately reducing visceral fat can not only reduce weight, but also regulate bodily functions and maintain good health.
