For most people who lose weight by dieting, within a year of terminating the diet, the weight lost will be restored to 50%, and the weight will return to the pre-drinking level within the next three years.
We all know that to maintain a healthy weight, you only need to do three things: eat healthy, eat less, exercise more. But it is often difficult to know.
Every day we make more than 200 decisions about what to eat, how much to eat, how to eat, most of which seem habitual. This means that we unconsciously eat without serious thinking. So habitual behavior is usually Will interfere with our best eating arrangements.
Research on eating
Do we usually eat something after we go home from work in the evening? In fact, eating snacks after work is a related act. What do you mean? When we first eat snacks, go home and do snacks like this. There is a kind of psychological connection between behaviors. After each time you go home to eat snacks, this psychological connection will be strengthened, that is, after arriving home, the brain will prompt us to eat snacks automatically. This is the way the habit is formed.
A new study found that weight-loss interventions based on changing old habits (forming new habits or breaking old habits) may be effective in helping people lose weight and maintain weight.
In one study, the authors recruited 75 overweight or obese volunteers from the community and randomized them into three groups. One group underwent interventions that underwent old habits, and one group engaged in interventions to form new habits. The last group did not intervene.
Unlike the usual weight loss programs, these interventions do not specify specific diet plans or exercise programs. They are designed to change everyday habits.
After 12 weeks, the first and second groups of participants lost an average of 3.1 kg. More importantly, in the following year, the authors canceled the intervention, but they still reduced the average weight of 2.1 kg. In addition to weight loss, most participants also increased their intake of fruits and vegetables and improved their mental health.
Therefore, successful cases of intervention through changing habits may change our perception of weight management.
You should form ten healthy habits
1. Eat regularly: Keep eating at the same time every day. People who have long-term weight loss often have regular eating rhythms (no snacks).
2. Ingest healthy fat: Eat more nuts, avocados and oily fish (with healthy fat) instead of eating too much fast food. After all, trans fat is associated with increased risk of heart disease.
3. Exercise more. Try to walk 10,000 steps every day. Go up and down the stairs instead of going to the elevator.
4. Take some healthy snacks when you go out: Don't bring potato chips and biscuits out of the door, you have to change into fresh fruit.
5. Look at the label: Develop the habit of checking the fat, sugar and salt content on the food label.
6. How many hearts should you eat? Use a small bowl to hold a meal. Drink a glass of water before eating, then wait five minutes. Then confirm if you are really hungry.
7. Reduce meaningless breaks: Reduce sedentary time and increase activity time, which is good for health.
8. Drink plenty of water and drink less. The amount of juice you consume per day should not exceed one small cup;
9. Eat to concentrate: sit at the table and eat slowly, don't eat while walking.
10. Get five different types of vegetables every day, whether fresh, frozen or canned. Fruits and vegetables have high nutritional quality and low energy density, which can reduce the risk of cancer and coronary heart disease.
