So, why does the weight loss speed go through a process from fast to slow to stop and rebound? What should we do to make ourselves lose weight and keep it going? This is exactly the question to be discussed next.
First: Why is the speed of fat loss getting slower and slower?
When we start losing weight, the effect is still ideal, even if our method is not very correct, because it is relatively easy to make a calorie gap appear at this time. For example: if you can control your diet, it means that your daily calorie intake will decrease. If you increase exercise, it means that your exercise consumption will increase. At this time, the body has not yet felt the crisis in time and fight, so the appearance of calorie gap will also make you lose weight faster. But soon, we will find that the previously effective methods seem to have failed. Why is this?
1. When you have insufficient calorie intake, your daily consumption will also be reduced
When you control your diet for the appearance of a calorie gap, it means that your daily energy intake cannot meet daily needs. At this time, the body will not tell that you are deliberately controlling it, but you will only feel a threat. In order to ensure survival, unnecessary consumption will be reduced to fight. At this time, basal metabolism will decrease, especially when calorie intake is seriously insufficient, basal metabolism will be seriously damaged. That is to say, when you reduce your intake, your consumption will also decrease.
Also, as weight drops, basal metabolism also decreases, which is almost inevitable because we no longer need the same calories to move the weight we have already lost. Therefore, with the decline, the overall daily consumption will also decrease.
When the reduced consumption of metabolic adaptation offsets the reduced intake through dietary control, the calories will be in a new equilibrium state, and the weight will no longer drop.
2. The consumption generated by the same exercise will also decrease
In terms of exercise, the consumption generated by the same exercise will not be the same. In the early stage of weight loss, due to the first attempt to exercise and the weight base is large, the consumption generated by the exercise will also be relatively large. However, with the familiarity and adaptation of exercise, the consumption generated by the same exercise will also decrease;
In addition, as the weight decreases, the consumption generated by the same exercise will also decrease, because during the exercise, we no longer need the same calories as before to move our body.
That is to say, our body will also adapt to movement, resulting in a reduction in exercise consumption.
3. Exercise will lead to a reduction in daily activities
Over time, in addition to the reduction in consumption caused by exercise itself, it will also affect the reduction in non-exercise consumption, and this impact will occur in the conscious and unconscious.
Because exercise itself is a process that consumes physical strength and energy, and after exercise, it will also produce compensatory mentality. Physical fatigue and psychological compensation will reduce our daily activities, because we are likely to choose a comfortable way to spend non-exercise time.
From the perspective of the entire activity consumption, non-exercise consumption is more important than exercise consumption because it is scattered over different periods of time throughout the day.
4. Decreased motivation
In the early stage of weight loss, in order to get thinner, our motivation is relatively high. At this time, willpower can help us fight cravings for food and discomfort in exercise, and we will persist better. However, whether it is controlling your diet or sticking to exercise is not easy, nor is it something you can persist by relying on willpower.
And as we lose weight, while we feel happy, our motivation will also decrease. At this time, we will think that it is okay to relax a little, but as long as we relax, we may reach an uncontrollable state.
5. Extreme diet and exercise methods
Many friends hope to lose weight faster, so they have worked hard from the beginning. Therefore, they are very strict in both diet and exercise. However, the stricter the method, the harder it is to stick to. When you can't persist and restore your original behavior, your weight will rebound quickly.
Second: How to keep yourself thinner and keep it going after getting thinner.
From the above content, we can know that the weight loss effect will not always be in a state that satisfies oneself, but will go through a process from fast to slow to stop. So, in order to keep losing weight and avoid rebound, what do we need to do?
1. Dietary balance is the prerequisite for controlling diet
In the process of controlling diet, what we need to control is not the total amount of food, but the calories of food, and it also needs to take a balanced diet as the premise. Dietary balance is actually to achieve food diversification. So we need to limit our daily overall caloric intake by adjusting our diet structure.
In fact, it is not difficult to do this, such as reducing the frequency of high-calorie foods, quitting snacks and drinks, changing whole milk to skim milk, changing half of the carbs for coarse grains, eating with fixed tableware to avoid eating too much, etc. Through these methods, we can easily reduce the calorie of hundreds of calories. In the process of fat loss, the recommended calorie gap is between 300-500 calories. When we reduce part of the calorie intake through diet, we can increase part of the consumption through exercise, so that the target calorie gap can be achieved.
2. Choose a diversified exercise method
As mentioned earlier, as time goes by and weight decreases, the consumption generated by the same exercise will gradually decrease. Therefore, in order to ensure the fat burning efficiency of exercise, we should choose a diversified exercise method to cross-exercise, so that the body's adaptation to exercise can be delayed, thereby ensuring the consumption generated by the exercise.
3. Pay attention to daily activities
In addition to choosing exercise methods, it is also important to note that daily activities cannot be ignored because of the participation of exercise. At this time, in order to avoid the daily activities being reduced unconsciously, we must consciously increase the daily activities, such as walking 8,000 steps a day, taking the initiative to do housework instead of using tools, and standing up every half an hour to exercise for a few minutes during work. These practices can ensure the daily activities, thereby ensuring non-exercise consumption.
4. Pay attention to strength training
During fat loss, the purpose of strength training is not to help us increase muscle mass, but to maintain muscle mass and avoid muscle loss as much as possible. Because fat loss requires calorie intake
In addition, it has to be said that strength training can help us to have a tight and lined figure while losing weight. Therefore, even if we do not have special muscle building needs, strength training should be paid attention to for the sake of our body.
5. Stick to your own behavior
The following refers to insisting on your own behavior does not specifically mean that during the fat loss period, the same is true after fat loss, because when your weight drops to your expected goal, you no longer need to lose fat. From a calorie point of view, there is no need to lose fat. However, the calorie balance at this time is different from before fat loss, because as your weight drops, your overall consumption decreases. At this time, whether you resume your diet or stop exercising, you will experience a state of calorie intake > consumption. Therefore, even after losing fat, you still need to make corresponding efforts to maintain results. So from this perspective, we can say that losing fat is a lifelong thing. From a method point of view, what affects the final result is a change in lifestyle.
6. Maintain good and sleep and mood
The impact of sleep and emotions on fat loss is not directly direct from diet and exercise, but it cannot be ignored because insufficient sleep will affect hormone levels, which will lead to increased food and reduced activity consumption; poor mood will lead to increased cortisol levels, which will lead to difficulty in lipolysis, and will also lead to the occurrence of centripetal obesity .
Therefore, developing good sleep habits and maintaining a good mood is also very important for fat loss.
Summary:
During the process of losing fat, the weight loss rate will not always be maintained at a faster state, but must go through a process from fast to slow, especially in the later stage of losing fat, the weight loss rate will become slower. Faced with this problem, what we need to do is not to doubt our own methods, but to accept the fact that the weight loss rate has slowed down, treat it with a good attitude, and also insist on our behavior through changes in lifestyle. Only by persevering can we successfully lose fat and maintain it after we become thinner.
Author: October Zhixing
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