What should you do if you rebound after successful weight loss?

After successful weight loss, as soon as you stop, the weight comes back immediately. Do you have to diet for your whole life? Some people say that dieting is a lifelong pursuit for women, something you can never stop. Indeed, except for those who are genetically predisposed to never gain weight no matter what they eat, most people will inevitably face the fate of gaining weight if they don’t pay attention to their diet or exercise less. If you want to stay slim for your whole life, then you are destined to be on the weight loss journey forever. Hearing this from the editor, don’t be pessimistic. The weight loss journey requires lifelong effort, but it doesn’t mean you have to work hard for your whole life. Actually, once you break through the plateau phase of weight loss, as long as you don’t overindulge too much, you can stay slim effortlessly for a lifetime.

Why does weight rebound after successful weight loss?

1. No change in exercise

As people exercise for longer periods, their fitness levels improve. After improving, if you continue to train with the same exercise volume, the stimulation your body receives will decrease, and the effects will become less noticeable. Therefore, when exercising to lose weight, you should appropriately increase your exercise volume based on your physical condition.

2. Lack of dietary control

Some people think that once they lose weight, they won’t gain it back, so they start to slack off on their diet. Once you slack off on your diet, gaining weight is inevitable.

3. Metabolic rate not increasing

You diligently follow your weight loss plan, exercise, and control your diet, but you still rebound. This could be because your metabolic rate hasn’t increased. If your metabolic rate doesn’t improve, it will be difficult to burn the calories you consume, and the fat you lose may easily return.

What to do if you rebound after weight loss?

1. The difference between being thin and being fat is metabolism

The basal metabolic rate (BMR) refers to the minimum number of calories a person needs to consume at rest to maintain basic life functions, including breathing, heartbeat, blood circulation, oxygen transport, glandular secretion, kidney filtration and excretion, maintaining body temperature, muscle tension, and cellular function. For example, if a person’s basal metabolic rate is 1200 calories, then even if they spend the entire day sleeping and do not engage in any other activity, they will still burn 1200 calories.

When a person’s basal metabolic rate increases, the number of calories they burn daily will also increase, and the body will not store excess calories as fat, naturally allowing them to lose weight. So, how can you increase your basal metabolic rate? Basal metabolic rate is closely related to the muscle content of your body. The higher the proportion of muscle in your body, the higher your basal metabolic rate. Therefore, to increase your basal metabolic rate, you should maintain a regular diet and persist in exercise. By combining aerobic exercise and strength training, you can build muscle and increase muscle content.

2. Regular diet and sleep schedule

Irregular eating habits can affect digestion and metabolism. Frequently staying up late and getting insufficient rest can also impact your body’s metabolism. Therefore, maintaining a regular diet, not overeating or undereating excessively, having three regular meals a day, and controlling calorie intake to avoid excess; ensuring adequate sleep, staying up late less often, and doing simple massages before bed to improve sleep quality can all help increase your body’s metabolism.

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