One, then how to prevent rebound after thinning down?
In all honesty, if you don't have a good habit in your life, and you still eat and drink after you've lost your weight, then you won't be able to maintain the figure.
How to prevent weight loss rebound
First: pay attention to maintain the weight loss habits and eating habits as much as possible.
Usually it is to maintain their own regularity, go out and pay attention not to eat especially greasy things, and also not to go to the sweet things.
Second: Strength training is important.
If you don't want to make yourself fat too fast, and at the same time can maintain their figure.
Be sure to pay attention to the process of your fat loss to increase strength training strength, training is to increase the metabolism of one of the most important sources, if you want to increase the metabolism, must be the muscle content is increasing.
Similarly if you want to lose collagen as fast as you want to in the process of losing weight, that is to say, if you don't age as quickly, strength training is absolutely the best option.
Don't ever just do cardio and forget about strength training, because even if you lose weight, if you lose weight through cardio and don't have strength training, you're going to be flabby and it's going to be hard to say that you're going to achieve a really nice body shape.
Third: get into the habit of piecemeal exercise .
The piecemeal exercise here is to increase the amount of your own exercise, for example, you can originally carry on the elevator, you can climb the stairs, increase your daily exercise.
For example, you can park yourself a little farther away and walk there, for example, if you're close, then you don't want to take a cab.
You can absolutely walk and increase your calorie burn more, in which case you'll find yourself able to increase this amount of exercise, while the body won't say all of a sudden go back to what it was before.
Fourth: Be clear about the calories in some foods.
In the process of losing weight, you also need to develop the habit of learning to remember the calories of some of the daily food, and see these foods are clear about its calories.
Then you will be able to control your intake, and once your mental representation is established, you will naturally reduce your intake when you can think of the calories when you see this food.
You buy things, you have to get into the habit of looking at the calorie labels of the food, for example, if you really, really want to eat that food, for example, if you want to eat potato chips look at the calories, and you see those calories and then switch.
Naturally, you know how much exercise it takes to burn those calories you'll eat a little bit less, and then a few bites less, it's totally a very big help to you, make sure to develop these little insignificant habits, it will help you to prevent your body from bouncing back, and it will undoubtedly be as good as a charm for you.
Fourth: Learn to share
Learning to share is a great little secret to preventing a rebound, and some people say what a little secret it is.
I'll give you an example, when you want to eat sweets, you are particularly gluttonous, maybe you buy a piece of cake, you feel that you can not eat it all will feel particularly wasteful, the heartache of that money spent, you will want to eat it all, but if you cut into several pieces.
Distribute to friends they taste together, that you intake of calories is not a lot less, and you will not hurt the price, so learn to share will make your weight loss rebound more slowly, you only want to eat these things when you crave, when you share these things in your hands, you naturally intake of calories is much less.
The fifth measure of circumference
If you want to prevent a rebound, it is important to pay attention to your circumference, and take a full body measure once a week to see if you have gained weight or not.
The second is to develop a daily measurement of their waistline, because in fact, most of the girls are the waistline is the most easy to grow fat, measure their waistline there is no big change.
If there is a big change, must prevent this phenomenon again, must be to control their own diet, so as to increase the amount of their own exercise, so you can maintain their own body.
Of course, do not spend too much time all the time to measure, it must be in a fixed point of time fixed position to measure their own circumference, do not say that here to measure a little bit, there to measure a little bit, so that the dimension is not standard.
Sixth weight loss in the speed not too fast
Many people are pursuing weight loss in the speed must be too fast, a month is best to lose 30 pounds, you will be able to immediately reach their goals, but also back to the skinny self.
Unbeknownst to me, if you reduce the faster, in fact, the greater the chances of rebound, so if you are in the process of losing weight in their own weight 5% as a measure of standards, you know that they have not exceeded the speed, but also to tell themselves that there are no results.
Previously, we have also talked about how much harm rapid weight loss, so be sure to pay attention to the process of weight loss, do not pursue the speed of too fast, you would rather spend a little longer, you will not say that the rebound so fast, Rome was not built in a day, the fat is not overnight will be able to turn into a skinny, be sure to pay attention to this point.
Seventh: Do not eat a particularly large number of sauces.
Eating hot pot in the process, if your soup base is not particularly greasy case, and you order the dishes inside does not say particularly more fat meat, and does not say particularly more fried food case, eat hot pot in fact not necessarily will be fat.
You have to control their own intake, but there is one thing, you if you eat hot pot, in fact, many people have not paid attention to the sauce of this piece, for example, said many people eat hot pot.
The northern hot pot is basically to sesame sauce as the base plus a little other ingredients together with the meal, know sesame it can be used as an oil extract know how high her calories, sesame sauce it is not to mention the calories.
You think you obviously have eaten so little, but dipped in those sesame sauce, the calorie soared, the process you have taken in excess calories.
So be sure to pay attention to the calories of the sauce do not go to consume too much sauce, such as some salad dressing, in fact, if it is not a low-fat salad dressing, and the calories of the salad dressing is relatively low in fact also very easy to cause a kind of misunderstanding, that is, to make you quickly get fat.
Losing weight is all about losing weight, proving that your willpower is still strong, so you have to believe that you can also maintain your weight. Weight up, to put it bluntly is not energy noisy, so your goal is to control the daily energy intake, important energy does not exceed the standard that can be maintained. Mainly pay attention to a few points: 1. Eat the amount of food and you lose weight when about the same, do not increase, 2. Diet more fruits and vegetables, eat less of which fat and sugar content of higher food, 3. To adhere to the workout, running, basketball, etc. can be, 4. 2 hours before going to bed as little as possible to eat, it is best to not eat, this is particularly important. The above are some suggestions, I hope to help you.
I retired when Hou 115 pounds, after ten years of keeping now 108 pounds, I do not lose weight is to keep.
Below I'll talk about what I do.
1, often weigh
Often weighing is the most effective and maintain the method, want to reduce the weight of the people can not be weighed every day, if you weigh the weight of a low, it will relax more to eat. It is possible to grow meat again. It will not be able to reduce it.
If the weight is high, tell yourself, eat less next meal.
It is possible to lose a few pounds in a week without weighing, and it is also possible to grow a few pounds.
Weighing is important to note that if you come up with a lower weight, write that down and try not to go over that next time.
I do this to drop a pound a year, do not underestimate this number, it is not easy.
2, pay attention to the critical two time periods
The first time, is the New Year, the New Year's Eve, the most easy to increase weight, this time do not pay attention to the long four pounds or more, then you'll have to give up.
On New Year's Eve, you should eat as little as possible at the family party, by putting what you want to eat, first clip to your plate, eat as much as you want to clip, and then eat slowly, so as to ensure hygiene, and to ensure that you don't eat too much without realizing it. Do not drink alcohol, do not drink drinks, do not eat New Year's Eve dinner.
Also at home, eat less melon seeds, sugar, peanuts.
If you eat the usual amount, don't eat too much.
The second period is the fall, the weather turns cooler in the fall, this time the appetite increases, easy to eat more, easy to get fat. This time period must pay attention, do not eat more than one per meal.
3, strengthen the exercise
exercise. Not just to lose weight, but to be more healthy.
Choose the right exercise, the right amount of exercise, exercise in a fixed time, it is easier to stick to it.
I personally feel that running and slow walking lower body exercise more, I still think we should increase the upper body exercise, such as square dancing. Increase upper body exercise.
4, pay attention to the shape of the body shape
We can observe, there are some people exercise, body shape is very good, the front to see has been a great age, but you look at her from the back is still very young.
5, pay attention to nutritional balance
We lose weight or gain weight or, ultimately, for health. Nutritional balance, not partiality, on our health and longevity is very favorable.
Maintaining a healthy weight is one of the causes of a person's life.
After successful weight loss, if you want to maintain a healthy and slim figure for a long time, you must pay attention to the following three points: First, strict control of the diet, meat and vegetables, pay attention to food diversity, eat more vegetables and fruits, to miscellaneous cereals and grains as the main, each meal to eat seven minutes full, half of the dinner.
Second, maintain a moderate amount of exercise, choose a favorite sport, long-term adherence, to ensure that walking 3-5 kilometers a day.
Third, friends away from the buffet party, refused to overeat. Occasionally overeating, the damage to the body is very large, and easy to put the stomach to hold up, increase the amount of food, unknowingly weight back again.
How to maintain a good figure for a long time?
Whoa ...... as soon as I saw this question I had something to say!
When it comes to losing weight all sorts of believe that many girls will empathize. I'm not sure if I'm going to be able to eat, but I'm sure I'll be able to eat more than one bite and feel guilty. The exercise, desperately exercise, exercise a little less feel guilty about themselves. Alas ~ weight loss life is so hard ...... I also so over ...... It is not easy to lose weight and afraid of rebound. Now I'll share my experience in keeping weight off after losing weight!
First of all, diet is still a very important part. The fat that accumulates in our body enters through the mouth. After we lose weight, we can eat more comfortably than when we lose weight, but we must not think that we can eat indiscriminately, we must still control the intake of fat, not overeating. Three meals a day should be quantitative and regular. Also the most important point, is not to eat late-night snacks, late-night snacking is the natural enemy of women. Late night snacking is the most easy to get fat. I high school because eat late-night body quickly "expansion", said a handful of bitter tears ah ......
Secondly, is to adhere to the movement. A lot of weight loss girls know, exercise weight loss is not only in the torture of the flesh, more in the challenge of our minds. How arduous this process is, only those who have experienced it understand. In the weight maintenance phase, you can reduce the amount of exercise, but must still adhere to regular exercise, exercise can not only help us consume fat, so that our intake of fat and consumption of fat balance, but also can give us shape, so that our body lines more perfect. At the same time, exercise can make us more healthy and form a kind of "healthy beauty"!
Last but not least, removing hangover is also the key to maintaining weight, especially for those with slow bowel movements, the accumulation of hangover produces a lot of toxins, which slows down the metabolism and prevents excess fat from being discharged. I have gained more than 50 pounds in three years of high school there is a big reason for frequent constipation. So we must focus on the hangover problem. We can drink more honey lemon tea, green juice, eat more sweet potatoes, fruits, mixed grains and so on, as well as do more to promote intestinal peristalsis action, is also very helpful Oh!
Weight management encompasses a range of ways to maintain your current weight. The difference between weight management and dieting is that you're not trying to lose weight (which is a much more difficult task), you're just trying to "not gain" weight. Here are some tips to help you maintain a healthy weight.
Losing weight is hard enough, keeping it off is even harder! The only way to stay in shape is to keep a healthy diet and regular exercise routine in mind!
Thin body fat loss rely on the caloric deficit environment, through dietary control to reduce caloric intake, and then through regular exercise and fitness to consume calories, so as to consume fat to reduce fat.
The process is simple to say, but the process is only experienced and successful people can appreciate its hard work.
When slimming success, the most important thing to pay attention to is not to celebrate, but how to keep the fruits of victory - good shape.
In fact, and fat loss reason is the same. Continue to work on diet and exercise to maintain a good figure. Diet indulgence, exercise deserted, the body will be fat, it is inevitable.
So, it is recommended that those who have succeeded in slimming down should continue to maintain a healthy diet with high-quality meats, vegetables, fruits, grains and other natural foods that are consumed in a light way with less oil and salt, which is healthy, nutritious and low-calorie.
And keep up the habit of exercise and fitness with plyometrics as the main focus, supplemented by cardiorespiratory training, the body will be easier to maintain or even better!
Definitely continue to maintain the diet during the weight loss, exercise can not stop, I just lose more than 50 pounds, weight satisfaction, and then indulgence for a few days, dinner ate about 4-5 stew high-calorie food, the results went up 5 pounds, it seems that the speed of dieting to lose weight is indeed fast, but can do not rebound a little difficult, a very test of perseverance, the five pounds of scales and I return to the previous diet to lose weight to try to put it! I'm not sure if you're going to be able to get a good deal on this, but I'm sure you're going to be able to get a good deal on this, and I'm sure you're going to be able to get a good deal on this, and I'm sure you're going to be able to get a good deal on this.
If you want to maintain a good figure, many people will answer that keep the habit of exercise, diet less oil and salt, as light as possible, will not be fat.
That's right, after losing weight successfully, you still have to keep the habit of keeping your mouth shut and your legs open, so that obesity does not rebound again. But if you choose only one to keep fit, I recommend that you still control your diet. Because compared to diet, the calories burned by exercise are ultimately too limited.
This is why I always recommend diet control for fat loss, because it is more sustainable and efficient. The fundamental purpose of a controlled diet is to help us get into the habit of eating "clean" food.
Habits are hard to form, but once they're formed, you can enjoy the benefits for a long time.
I'm sure most people don't keep up the same amount of training after they've lost weight. That means that many people don't train as often as they used to, and the problem is that if we eat the same as we used to, then there is a high probability of a rebound.
The root cause of our obesity is a lack of dietary control, and once the gap in training is gone, maintaining the same dietary intake as before will only make us slowly gain weight back again.
When we get into the habit of eating healthy food, even if we exercise less frequently or don't keep exercising, we won't gain weight again because we're not eating too many calories.
This should be a more suitable way for everyone to lose weight, because weight loss is not a quick fix, and weight loss can be rebound. The only way to stay in shape for a long time is to maintain a good diet, and if you can also maintain a certain frequency of exercise habits is of course better, but compared to exercise, the diet will be more permanent.
When you want to eat some high-calorie meals more often, try to think about this sentence: Eat a high-calorie meal only takes ten or twenty minutes, but consume the calories of this meal can take a couple of hours of hard training.
If you want to succeed in losing fat, you must learn to control your diet, and training is only an auxiliary way, but training can make your body better.
If you want to have a good body, if you want to successfully lose weight, training and diet are indispensable.
I hope my answer will help you.
How do I maintain my weight loss success? This question makes a lot of sense. Because before achieving weight loss success, many people only think about two questions: how to lose weight? How long will it take to lose weight? As for what to do after losing weight, few people will think about it, as if losing weight is like getting a diploma, you can hold it forever. No, losing weight can only be said to be the first step to successful weight loss, how to keep it for a long time is the big question. Exercise and fitness practitioners can use the following approaches to maintain and consolidate the results of successful weight loss in terms of body fat percentage, depending on their actual situation.
Maintaining regular aerobic exercise at an appropriate intensity, low intensity is definitely not an option.
If you want to stay in good shape for the long term, then you have to at least maintain regular aerobic exercise at the right intensity for the long term. Regular, means at least three times a week to arrange exercise, half an hour is the bottom line, preferably up to 40 to 60 minutes. Less than three times, such as only playing a game of ball with friends on the weekend, is essentially no different from recreation such as karaoke. "It always works if you exercise" does not hold true without the guarantee of sufficient exercise frequency.
"Appropriate intensity" has two meanings: one, it is best to keep the intensity moderate, to exercise heart rate to control the intensity of exercise. Recommended exercise heart rate range in (220 - age) of 60% to 80%, in principle, on the low not high, in about 60% on the line. If you feel cardiorespiratory fitness can not eat, you can further reduce, but can not be reduced to the point that it is easy to complete, should ensure that they are not in the "comfort zone". Second, continue to progress. As the body adapts to exercise, one of the results of which is the gradual disappearance of the fat loss effect, so in order to start a new round of fat loss, must be advanced. Increase the intensity, change to harder running routes, increase the duration, etc.
Low-intensity exercise like walking can certainly lead to fat loss, but because the intensity is so low, the body adapts quickly, and at best there is a short-lived fat loss effect initially. If you insist on making yourself comfortable to lose weight with low-intensity exercise like walking, then the length of each exercise session needs to be 3 to 4 hours or longer. This is hardly actionable.
It's important to note that "regular aerobic exercise at an appropriate intensity" will keep you slim at best, but if you want to have a chiseled, sculpted body, you can't do that with aerobic exercise like running.
Schedule high-intensity exercise or maintain regular strength training.
High-intensity exercise, as well as regular strength training, are great ways to get a good afterburn effect. After gaining muscle through strength training, you can increase your basal metabolism, which allows your body to consume more calories in a resting state, which is what many people call the "lying down can also be thin" effect, although I think this is a bit of an exaggeration.
High-intensity interval training (HIIT) is a short period of rapid, explosive training, can achieve better than aerobic exercise fat loss effect. A team of researchers at Laval University in Quebec, Canada, found that people who participated in HIIT training could achieve nine times the fat loss of traditional running methods. The common belief is that using HIIT to lose weight is enough to exercise for 10 to 20 minutes. The problem is that HIIT is too difficult and too intense for novices and is not always suitable, so you need to have some athletic ability and experience before you try it.
Combine strength training with cardio.
Combining strength training with aerobic exercise is a common refrain, but only a few people actually try it. Because strength training requires more technical skills, the average person has little contact with strength training in his or her student years, so most people prefer to use aerobic exercise such as running to lose weight. However, although aerobic exercise burns calories quite well, but can't raise the level of metabolism for a long time, strength training can make up for this shortcoming of aerobic exercise, which has been mentioned in the previous point.
A combination of progressive strength training and cardio will be very effective for people who already have a low body fat percentage. However, you also want to build on this to achieve rapid fat loss in a short period of time, then you will also have to control your diet strictly at the same time, nothing else.
Looking around at people's bodies and how they exercise, you can basically deduce that long-term exercise and dietary control are the foundation of a good body for a long time. In the end, which one of the three methods to use, it depends on each person's own degree of pursuit for the body. The better the figure, the longer you want to keep it, the more long-term and strict body management is needed. From this point of view, there is no success in weight loss, always on the road to success!