Lesson 8: Winning the Battle to Consolidate Weight Loss and Prevent Rebound – Understanding the Reasons for Rebound
Eighth Class
Win the battle to consolidate your weight loss
Refuse to rebound
1. Understand the reasons for weight rebound.
Pre-class preparation:
What are the three cycles of weight loss?
What behaviors can lead to weight regain?
How to avoid weight regain after weight loss?
"Sigh," "Sigh," "Sigh"... Xiaoli sighed weakly. "Stop sighing! It's only been half a minute and you've sighed countless times. It'll just rebound, won't it? Just lose more weight." Her friend couldn't bear to see Xiaoli sighing anymore. "I've been trying to lose weight for a year! I finally lost weight, and I've only maintained it for half a month. Oh my god, I don't want to live anymore!" Xiaoli looked at her friend with a distressed expression. "Keep losing weight! Persistence pays off!" Her friend patted Xiaoli on the shoulder. "What if I lose more and rebound...?"
Understand the three major cycles of weight loss
Many women trying to lose weight share Xiaoli's frustration. Despite putting in a lot of time and effort, they gain the weight back quickly. Looking at the extra flesh, every inch seems repulsive, as if it's threatening, "What can you do to me? The more you lose, the more I'll rebound, and I'll make sure you're a big fatso! Haha..."
Know yourself and know your enemy, and you will win every battle. To lose weight and prevent rebound, you must first understand the weight loss cycle. There are three cycles in weight loss: the rapid weight loss phase, the plateau phase, and the slowdown phase.
The first cycle is the high-speed period.
When our bodies haven't been active for a long time, a sudden signal to exercise will cause them to automatically accelerate metabolism and speed up the burning of body fat. At this time, the weight loss effect is quite noticeable.
The second cycle is a plateau period.
After our bodies have consistently engaged in a certain amount of exercise over a period of time, they gradually adapt and form a habit. At this point, the body will absorb and utilize the calories from ingested food as efficiently as possible, while simultaneously lowering the basal metabolic rate and reducing energy expenditure-this is the plateau phase of weight loss. During this time, the amount of exercise and the amount of fat lost are not proportional; in other words, you exercise a lot, but lose little weight.
The third cycle is the stagnation period.
Once our bodies get used to a certain level of exercise, they unconsciously become lethargic. During a plateau, it's almost impossible to lose weight. Therefore, many people overeat during plateaus because they feel hopeless about losing weight, ultimately leading to rebound weight gain. However, plateaus usually don't last long, generally 2-3 weeks to a month. If you successfully overcome the plateau, your weight will continue to decrease.
Weight regain during weight loss plateau
Weight loss is a long-term commitment. It takes at least 3-4 months from starting a diet to achieving the desired weight loss. If you lack perseverance or crave treats, you'll likely give up at the final hurdle. In fact, many people who experience weight regain fail to notice or engage in inappropriate behaviors during plateaus, leading to a successful return of excess weight. Let's examine some typical examples of these behaviors.
▲ Binge eating
The annual scholarship results were announced, and Jiajia won first prize, worth three thousand yuan. Overjoyed, she treated her friends to meals for several days in a row, indulging in excessive eating and drinking, completely forgetting that she was still on a diet. When the banquets were over and Jiajia stepped on the scale again, her weight had ballooned back to its pre-diet level in just a few days!
During a weight loss plateau, the worst thing you can do is overeat. If you overeat at this stage, your body absorbs more nutrients, but your metabolic rate is flat, and energy expenditure is reduced. As a result, fat is stored up, making it difficult not to gain weight!
▲Reduced exercise
Huanhuan had been exercising daily for three months to lose weight, but she got stuck in a plateau. She figured her current body shape was what she wanted, so there was no need to lose any more. Thus, she stopped her daily exercise routine. Every day after work, she would just lounge on the sofa watching Korean dramas. Then one day, Huanhuan suddenly discovered that her belly fat had returned, which terrified her.
While you won't lose weight during a plateau, you still need to exercise. Less exercise means less energy expenditure, and the excess energy ends up stored in your body!
How to "speed up" your weight loss during a plateau?
Many people who are trying to lose weight experience smooth progress and significant weight loss in the first month, only to find their weight loss plateaus in the second month. This leads to discouragement and even abandonment of their original methods, which is a pity. This is simply a "plateau" in the weight loss process. Once this period is overcome, the weight will continue to decrease. In fact, during a plateau, we can use some subtle techniques to secretly increase calorie expenditure.
▲Eat some vinegar
It has been reported that consuming 15-20 ml of vinegar daily can aid in weight loss. Vinegar contains volatile substances, amino acids, and organic acids. In daily life, vinegar can be consumed in many ways: it can be used as a dipping sauce, mixed with food, or added to soups to improve appetite.
▲Eat some fiber
Fiber absorbs water and swells in our stomach, hindering food absorption and creating a feeling of fullness, thus helping to reduce food intake. It also promotes intestinal peristalsis and increases bowel movements, playing a significant role in weight control. If you're experiencing a weight loss plateau, try eating more fiber!
▲Eat some chili peppers
Chili peppers contain capsaicin, which can accelerate fat burning. We can usually add a small amount of chili peppers as a seasoning when drinking soup or cooking. However, chili peppers have a stimulating effect, so it's important not to eat too much.
Weight Loss Second Lesson: Small Habits for Weight Loss
Maintain a standing posture while working. Whatever you do, stand instead of sitting, and sit instead of lying down; this is a great habit for weight loss. If you're truly determined to lose weight, then why not start today by watching TV standing up, reciting texts standing up, making phone calls standing up...