Lose weight without rebounding! Develop 5 good habits

There are some strange ways to lose weight in the market, including very intense fasting, meal replacement, or biased protein and fruit weight loss methods, etc. The result is that you get fatter and fatter. The main reason is that you don’t pay attention to many details in life and don’t use the correct weight loss methods, resulting in abdominal fat.

Dr. Xiao Dunren, a famous weight loss doctor, pointed out that the key to losing weight correctly and not gaining weight again is to make five changes, the "5Cs".

Dr. Xiao Dunren, a famous weight loss doctor, pointed out that to evaluate whether a weight loss method is effective, we must first understand whether the weight loss method has side effects on the human body? Is it safe? For example, the agar diet uses the rich fiber content of agar to reduce the absorption of sugars in the stomach and increase satiety. It is a weight loss method that uses the principle of "reducing food intake". However, the nutritional value of agar itself is very low, and long-term use alone can easily cause malnutrition.

Some people also rely on eating fruits to lose weight, including common bananas, apples, etc., and almost replace three meals with fruits. As a result, they unknowingly consume too much sugar from fruits, which increases the calories. The key to losing weight correctly and not gaining weight back is to make five changes (5C): change your attitude towards weight loss, change your relationships with friends and family, change your eating habits, exercise habits, and lifestyle. Only by making these five changes (5C) can weight control be successful and not gain weight back.

【Lifestyle habits for losing weight without gaining weight back】

1. Maintain a daily exercise habit

The National Health Bureau calls for adults to accumulate 150 minutes of exercise per week and children to accumulate 60 minutes of exercise per day to get enough exercise. It recommends that adults exercise for 30 minutes a day, and the exercise can be accumulated in segments, and the effect is the same as doing it all at once. For example, divide the commuting time to and from get off work (school) and the lunch break into segments, 15 minutes each time in 2 times or 10 minutes each time in 3 times. As long as you persist every day, your health and physical fitness will be greatly improved.

Exercise is not as effective as dieting in burning calories, and the benefits may not be obvious in the short term, but in the long run, exercise can increase muscle mass. Muscle mass is directly proportional to the basal metabolic rate. Increasing the basal metabolic rate can make it difficult to gain weight again and maintain weight loss results.

2. Calculate the calories of food

The main killer of obesity comes from calories. Weight gain occurs when the calorie intake is lower than the calorie consumption. Therefore, to control weight, you must first understand the calories in food and know how to calculate and record the food and calories you consume every day. This can not only serve as a basis for tracking consumption, but also allow you to exercise self-control when eating, or selectively consume, and develop good and healthy eating habits.

3. Reject the temptation of snacks

Be careful about the calories in snacks, desserts and sugary drinks, as they can easily "explode your calorie count". Therefore, it is recommended that you control your diet before dining out. For example, you can understand the calorie count first, plan the dishes you want to order, or drink a glass of water before going out, or drink soup before meals to make yourself half full and reduce the amount of food you eat.

4. Make breakfast a habit

The energy of the day starts with breakfast. Not only should you eat breakfast, but you should also eat it well, so that the amount of lunch intake can be slightly reduced. According to a study by the Imperial College London, skipping breakfast will change the brain's response to food, causing people to mistakenly believe that they need high-calorie foods, thereby unknowingly increasing the probability of high-calorie food intake.

5. Drinking tea moderately can reduce fat

According to many studies, whether you drink oolong tea, green tea or black tea, they all contain triglyceride lipase which can help break down fat. The flavonoids in tea can also reduce weight and abdominal fat, which can be said to have many benefits. However, tea can also affect iron absorption and increase calcium loss, so it must be consumed in moderation, especially when on an empty stomach, as it may damage the stomach. It should also not be consumed before going to bed to avoid affecting sleep.