After losing weight successfully, I bounced back and became fatter than before. What should I do?

A survey in Hong Kong found that 84% dieters gained weight after losing weight. The main reason for losing weight is that there are too many weight loss traps in life. Who is responsible for losing weight? Let's talk about it in detail:

The culprit: extreme tactics correspond to overeating.

After eating a lot, extreme ways such as vomiting, catharsis and excessive exercise will bring great harm to the body and mind, which will cause parotid gland swelling, constipation, muscle strain, out-of-control diet and other problems. After "extreme damage", eat normally for two or three days and eat more as compensation; Tell yourself that eating one more day won't bring much weight, even if you give yourself a day off, continue to work hard in the future!

The second culprit: completely rejecting the staple food.

Sugar is the main energy source of human life. One of the most common forms is starch. Eating too much sugar will make you fat, but lack of sugar in your diet will cause malnutrition, hypoglycemia and even damage your brain and liver. We should eat carbohydrates properly, especially complex carbohydrates, such as miscellaneous grains, which are good for weight loss and health.

The third culprit: once you are unhappy, nervous and anxious, you will especially want to eat, which is difficult to control.

You may have a tendency to eat emotionally. I suggest you manage your emotions reasonably, don't take food as comfort or reward, improve interpersonal communication and cultivate a variety of hobbies. Find out the following information:

1. When is it easy to get out of control? Party, colleagues, family?

2. Under what circumstances is it easy to get out of control? Work stress, emotional stress? Avoid the corresponding induced events as much as possible. In addition, don't rush to eat immediately after the incident, take other measures to improve your mood first.

The fourth culprit: food anxiety-no matter what you eat, you are worried about getting fat.

This is because I don't know my nutritional needs and the calorie value of food. Solution: buy a food ingredient list, or check the calories of food online to find out the calories of your favorite food. Then add or delete edible foods according to your own preferences. Know yourself and know yourself, and fight every battle!

The fifth culprit: eating while surfing the Internet, going to work and watching TV.

It's called subconscious eating. Watching TV after work, I don't pay attention to what I eat, and I have no control over how much I eat. If you subconsciously eat some high-energy things, such as snacks, candy, potato chips, melon seeds and so on. You will also eat a lot of calories.

Solution:

1, turn the subconscious into consciousness, and never eat anything except at a certain time and place.

2. As long as you eat, you must concentrate.

Use other things instead of eating, such as listening to music at work, standing up and exercising while watching TV, and drinking tea and water while surfing the Internet.

4, change your food choices, don't buy things that can be caught at hand, eat fruits, vegetables, or low-energy foods instead.

The sixth culprit: the interval between two meals is too long-it takes 7 or 8 o'clock to eat the next meal after lunch.

A long interval between two meals will reduce the metabolism of the body, and it is easy to eat more at the next meal. You should eat something in the afternoon to maintain your blood sugar level and high metabolic rate to avoid eating and drinking at the next meal.

The culprit seven: only eat a few diet foods.

Restricting the types of food will lead to the imbalance of nutrition, which will often lead to all previous efforts being wasted; It is suggested that only energy should be controlled and food types should be as rich as possible. Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product.

Culprit 8: I think juice drinks are healthy food, and I always drink them.

The World Health Organization recommends that up to 20% of calories come from drinks every day. Although fruit juice is rich in vitamins, it lacks other nutrients such as cellulose contained in fruits, so it has high energy and poor satiety. If you like drinking, you can drink juice for breakfast, try not to drink at other times and eat fresh fruit.

The culprit 9: drink less water and wait until you are thirsty, for fear of gaining weight.

The best drink is always boiled water or mineral water. Drink 1500-2000 ml every day, and add a lot if you exercise. Light tea and sugar-free flower and fruit tea are also good choices. Sugar-free black coffee and black tea contain almost no energy, which will excite nerves and increase energy consumption. But whether drinking coffee and strong tea on an empty stomach stimulates the stomach depends on the physique.

Top ten culprits: lack of cellulose, frequent constipation, no time to buy or eat fruits and vegetables.

Cellulose is a necessary food to keep satiety, reduce the body's absorption of fat and prevent constipation. It mainly exists in complex carbohydrates such as coarse grains, beans, vegetables and fruits. Generally speaking, the daily fiber requirement of adults is 40-50g. Many people can't eat this amount, so it is difficult to lose weight, and they will soon be hungry and often constipated. Attention must be paid to adding foods rich in cellulose to the diet. If you don't eat enough, you should also supplement dietary fiber tablets appropriately.