A lot of people exercise for a long time to lose weight before they have the effect, but the suspension of exercise, a few days and rebound, then we should not lose weight before serious rebound it? Xiaobian to tell you how to avoid weight loss rebound .
How to lose weight will not rebound
To develop a daily weight gain habit
Although the pointer on the scale to see the wind does not move very frustrating, but it can play a reminder and vigilance.As long as a slight increase in body weight, you can control in time, adjust the diet to prevent rising.Research shows that every day Weight loss weight gain, is not the weight of those twice.
Calculate the calories of food
The reason for the general gain is caloric intake is higher than the consumption.Remember the calories of the food, calculate, record the daily intake of food and calories, not only as a basis for tracking consumption, eating can also be self-control, or selective intake, but also Can develop a healthy diet.
According to a survey conducted by the University of Pittsburgh in the United States, those most able to successfully control weight are those who continue to take a full-bodied diet, such as various types of fruits and vegetables, whole grains, tofu, lean protein, Produce a sense of fullness, while reducing food intake, of course, beware of high sweetness fruits.
Dairy products included in the diet
Many studies show that drinking three servings of milk, yogurt or cheese per day helps to reduce weight and burn fat, and for women, dairy products also provide calcium-boosting bones.
Stretching muscles relax
Sleep at 11 o'clock every day, before going to bed can do five minutes of stretching exercises, relax the muscles, you can promote blood circulation and improve metabolism.
Increase exercise time
Experts recommend five days a week, each lasting at least thirty minutes.Longer exercise time, the more calories consumed, the better the weight loss.
Shaping the muscles
Weight training (ie, resistance training) increases muscle mass, which is eight times more muscle fat, ie, the more muscle tissue, the more calories are consumed. Those who have not been trained in weight are advised to include it in the course now. Progressive, increasing the weight of training in order to continue self-challenge.
