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How to lose weight without bouncing back form these 13 good habits

by wangfenglin 2 months ago in wellness
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How to lose weight without bouncing back form these 13 good habits

Weight loss is not afraid of thin down, afraid of thin down and rebound, so what method can prevent weight loss does not rebound? Let's follow the Xiaobian to see it together.

Why do you regain weight loss?

Dr. Mann, an associate professor of psychology at the University of California, Los Angeles, followed people on diets for up to a year. Sadly, they got a shocking result: 41%, and many of those people were fatter than they were before the weight loss. Mann said that while the numbers are discouraging to many, "there are a lot of reasons to believe that they are an underestimate."

Mann thinks there are two main reasons why weight loss can be regained:

One is that it's really hard to change your eating habits; The second is that even if you lose weight successfully, the law of decreasing diet effect will also take effect.

How Not to Lose Weight: Lifestyle Changes Most Useful

Dr. Melly Foster, founder of the Weight Management Center at the University of Pittsburgh, agrees with Mann. "It's not easy to lose weight, it's even harder to keep it off," Fuster says. Lifestyle changes are the most useful long-term weight-loss strategies. Why is dieting so hard to lose weight? The main problem is that people often isolate dieting as a single way to lose weight. Dieting is most likely to be influenced by social life. What you're doing and who you're with can affect your diet. Especially in this fast-paced society where fast food and junk food are admired, it is not easy to change your lifestyle.

Develop these like weight loss without regaining it

First, develop a daily weight habit

While it can be frustrating to see the hands on the scale not moving, it serves as a reminder and alert. Weight wants to rise slightly only, can in time abstemious, ADJUST DIETARY LIFE, in CASE rise. People who weigh themselves daily are twice as likely to lose weight as those who don't, according to a study.

Second, calculate the calories of food

The reason THAT gets FAT commonly is calorIC INTAKE is higher than consumption. Knowing the calories of food, calculating and recording the amount of food and calories consumed each day can not only be used as a basis for tracking consumption, but also can be self-restrained or selective when eating, and can develop healthy eating habits.

Measure portion sizes

Buy a small scale to measure portions and use it more often at home. Not only can you avoid overeating, but when you are used to eating out, you can also visually measure the amount of food to avoid overeating.

4. Plan meals

There is a metric that is easier to control. Although it is inevitable that the calories will exceed the plan sometimes, but also must not be too far.

Five, eat less buffet

Keep buffets to a minimum, especially restaurants that advertise unlimited all-you-can-eat meals. If you can't avoid it, try to fill your plate with fruits and vegetables, leaving little room for lean meats or skinless chicken and whole grains. Avoid fried foods.

6. Resist temptation

Lose weight most avoid snacks, snacks and sugary drinks. Do a good job of eating control before eating out, such as first plan the order of food, or drink a glass of water before going out, or drink soup before meals, to fill half full, in order to reduce food intake. Go easy on the pastry shop. There are too many temptations. Use UP MEAL TO LEAVE TABLE IMMEDIATELY, UNFAVORABLE ALSO SIDE SEES TV SIDE HAVE DINNER, IN ORDER TO AVOID IMPERCEPTIBLY EAT EXCESSIVE.

Seven, eat more food to fight hunger

Food is now salivating, hunger is more unbearable, weight loss plans, put aside! Tuck into it! Enjoyable! Then, miserable! The scales vibrated. A study by the University of Pittsburgh found that people who were most successful at controlling their weight were those who consistently ate a diet that made them feel full. For example, all kinds of fruits and vegetables, whole grains, tofu, lean protein, piper and cold weather can make the stomach feel full and reduce food intake. Beware of high-sweetness fruits, of course.

8. Include dairy products in your diet

Many studies have shown that drinking three servings of milk, yogurt, or cheese a day can help you lose weight and burn fat. For women, dairy products can also provide calcium to build bones.

Nine, lengthen the exercise time

Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn and the better your weight loss.

10. Build muscle

Weight training (i.e., resistance training) builds muscle, which is metabolized eight times as much as fat, meaning the more muscle tissue you have, the more calories you burn. Those who are not already doing weight training are advised to add it to their curriculum now. Those who have already done it, gradually increase the weight of the training and continue to challenge themselves.

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