Many attempts have tried many ways and do not want weight loss to rebound. Many people do not have complete success. In fact, it is not enough to insist, but the method is wrong. As long as the fat loss crosses these three ridges, they will not bounce forever!
One, sleeping kan
Many people think that weight loss can only be achieved by diet and exercise. It is also known that sleep also plays a big role in fat loss. Because the activities of healthy people mostly show a 24-hour day and night circadian rhythm, this is the same as the 24 hours that the earth rotates regularly. The cycle is adaptive, such as body temperature, pulse, blood pressure, oxygen consumption, hormone secretion level, all have circadian rhythm changes.
At night, people's body temperature drops easily and causes drowsiness. When people enter a deep sleep state, many body's trachea, such as liver, gallbladder, lung, etc., can gradually detoxify themselves. Human extracellular fluid, skin, etc. can also be repaired at high speed. High quality sleep can also help restore physical strength, maintain mental health, and reduce weight, so at least 7-8 hours of sleep a day is guaranteed.
Second, 21 days perseverance
21 days, for a full 3 weeks, 504 hours. Whether it is quitting smoking, abstaining from alcohol, losing weight, or taking part in sports, it always feels boring and unaccustomed, but after 21 days of doing the same thing continuously, it will become your life. a part of.
Weight loss is worth encouraging. If 21-day weight-loss exercise is to challenge you to the limit or an impossible task, you may wish to have a mild one, such as eating more of these foods in your daily life: green leafy vegetables, whole grains, Fruit, green tea, kelp and shiitake mushrooms. In addition, when cooking, do not use too much seasonings and additives to achieve a detox slimming effect.
Three, 60 days rebound
In the process of losing weight, you mustn’t lose it. Because it takes a period of 1 to 3 months for the body to adapt to the need to lose weight and gradually lose weight, this is a period of testing for physical strength and perseverance. It is in 1~3 months or so, the purpose is to re-establish the dynamic balance of fat intake and consumption.
How to prevent rebound after losing weight in small details
First, develop a habit of daily weight
Although it is frustrating to see pointers on scales moving, it can serve as a reminder and alertness. With just a slight increase in weight, weight can be tempered in time to adjust dietary habits and avoid rising. According to research, daily Weight loss is twice as effective as weight loss.
Second, calculate the calorie of food
The reason for gaining weight is usually higher caloric intake than caloric consumption. Knowing the calories of food, calculating, recording the daily intake of calories, and calories can be used not only as a basis for tracking consumption, but also as a self-control when eating, or as a measure of selectivity. Ingestion can also lead to healthy eating habits.
Third, lengthen the exercise time
Experts recommend that you exercise for 5 days a week for a minimum of 30 minutes. The longer the exercise time, the more calories you burn and the better your weight loss.
Fourth, build muscle
Weight training (that is, resistance training) can increase muscles, and muscle metabolism is 8 times that of fat, that is, the more muscle tissue, the more calories can be consumed. For those who have not yet done weight training, it is recommended to add it to the course now. In progress, gradually increase the weight of the training and continue to challenge yourself.
