7 tips to avoid a post-diet rebound
It's hard to lose weight by continuing diets such as diet restrictions and exercise, but 'maintaining weight after dieting' is the same or even more difficult. Therefore, Henrietta Graham, a sports science researcher at
Seven techniques to avoid regaining weight, approved by experts
https://theconversation.com/seven-techniques-to-avoid-weight-regain-approved-by-experts-210348
Several studies have shown that even if one succeeds in dieting, it is easy to rebound.In a study targeting people who followed a low-calorie diet with a daily calorie intake of 800 to 1200 kcal, dieting It has been shown that 26-121% of the weight lost from 1 to 5 years later rebounds. Similarly, research results have shown that 30 to 35% of body weight is regained after one year on diets that manage lifestyles, and research results that rebound occurs even in diets using weight loss drugs.
Graham and colleagues point out that one of the reasons why rebound occurs after dieting is that ``maintaining weight is less motivating than losing weight.'' With dieting, you can see your weight steadily decreasing in numbers, so you can easily get a sense of accomplishment and maintain your motivation. is.
Another reason for the rebound is that it is difficult to maintain long-term ``dieting habits'' such as extremely reducing daily calorie intake and continuing vigorous exercise. The fact that weight loss can increase the production of hunger hormones, and the fact that dieting slows down your metabolic rate , may also explain the weight gain over time.
However, while many people rebound after dieting, that doesn't mean they can't be prevented. Therefore, Graham et al. Explain the following seven ``tips to prevent rebound''.
◆1: Be flexible
First, maintaining a healthy weight requires lifelong weight control, and sticking to a strict lifestyle for the rest of your life is unrealistic. Everyone goes through a period of time when things go awry, so it's important to get back to a healthy lifestyle as quickly as possible, rather than feeling guilty about overeating or skipping exercise.
For example, if you think you've eaten too much on the weekend or during a trip, it's effective to take action to lose weight, such as walking a little more than usual on weekdays the following week. 'This will prevent you from taking an 'all-or-nothing' approach to weight management — feeling guilty when you don't reach your goals and giving up all your efforts,' says Graham and colleagues. said.
◆ 2: Decide what to do when a problem occurs
Whether it's a trip, a wedding, or a birthday party, there's always going to be a day when you can't live as healthy as you used to. Therefore, it is important to plan what to do if you encounter such a situation in advance.
'When I go to a barbecue, I prepare vegetables so that I can eat as healthy as possible.' Etc. If you have taken measures in advance, there is no need to rush.
◆ 3: I am proud of myself for achieving my goal regardless of my weight
Little things can make the number fluctuate on the scale, so even though it's easy to see as a result, it's not very effective to get bogged down with your weight number. Rather, it is better to be happy that you have achieved the goal you set for your diet, such as 'running three times a week' or 'limiting sweets to two days a week'. Graham et al. say that it is easy to continue the diet.
◆ 4: Form a habit
Habits that are ingrained in the body are less likely to be affected by motivation , so the trick to a successful diet is to ``create various habits that lead to weight loss''. Even after you've lost weight, you can still develop new habits, such as going for a walk after dinner or taking the stairs instead of the escalator.
◆ 5: Increase the amount of exercise
A study of people successfully maintaining weight loss found that physical activity was the most important factor in maintaining weight. This is because even if you eat too much, you can offset it by exercising more and burning more calories.
``The best exercise for maintaining weight loss is the one you enjoy the most,'' says Graham and colleagues. In order to maintain the weight loss state, it seems to be good to try to exercise at least 250 minutes every week .
◆ 6: Weigh yourself regularly
Weight can easily fluctuate by 1-2 kg per week, but the reason for this is not necessarily the loss or gain of fat, but also the amount of water in the body and bowel movements. Therefore, it is important to have some estimate of your 'acceptable weight range' by weighing yourself regularly, rather than sticking to your weight at one point in time. A 2013
◆ 7: Eat a lot of dietary fiber without skipping breakfast
Evidence is mixed on whether breakfast is better for weight management, but studies show that 97% of people who maintain their weight eat breakfast, Graham and colleagues point out. increase. Another study found that people who ate enough fiber-rich foods each day, such as vegetables, whole grain bread, brown rice and oats, were less likely to rebound. ``Eating foods rich in fiber can make you feel fuller and more likely to eat less,'' Graham and colleagues said.
'Maintaining the weight you've lost can be difficult, but that doesn't mean it's impossible,' says Graham and others. Please remember that it can be beneficial to
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