What is a diet method that does not rebound? All about lose weight,make the diet successful

Rebound is also said to be the biggest enemy of the diet. Certainly, even if you do your best to lose weight, it doesn’t make sense if you gain weight again after a diet. Conversely, preventing rebounds is the key to a successful diet.

So, this time, in order to solve the questions such as “Why does rebound occur?” And “Is there a diet method that does not rebound?”, We have summarized how to avoid rebound and succeed in dieting. 

We will also introduce the NG diet that leads to rebound, so please read it if you have experience of rebound.

In the first place, what is rebound?

First, let’s understand what a rebound is. If you understand the rebound mechanism, it will be easier to take countermeasures.

Rebound is to gain weight after a diet

Rebound” in a diet means returning to the pre-diet weight after the diet, or gaining more than the pre-diet weight. It is said that about 60% of Japanese people who have diet experience have experienced rebound.

Repeated rebounds reduce muscle mass and increase fat buildup. Therefore, in order to succeed in dieting, you must not only lose weight but also aim to build a body that is hard to rebound.

Rebound is a manifestation of the body’s defensive response

So why does the rebound occur? In fact, rebound is a manifestation of the body’s defensive response and can happen to anyone.

When you lose weight, the brain determines that your life is at stake and works to restore your weight. This is especially true if you lose a lot of weight in a short period of time or if you have extreme dietary restrictions. This leads to the result of a rebound.

However, knowing how to reduce defensive response and prevent rebounds will help you maintain your ideal style after a diet.

In the next section, we will introduce the relationship between the stagnation period and rebound that cannot be avoided by dieting, and the tips to prevent rebound and make the diet successful.

Is the stagnation period the cause of the rebound?

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Rebound is to gain weight after a diet

Rebound” in a diet means returning to the pre-diet weight after the diet, or gaining more than the pre-diet weight. It is said that about 60% of Japanese people who have diet experience have experienced rebound.

Repeated rebounds reduce muscle mass and increase fat buildup. Therefore, in order to succeed in dieting, you must not only lose weight but also aim to build a body that is hard to rebound.

Rebound is a manifestation of the body’s defensive response

So why does the rebound occur? In fact, rebound is a manifestation of the body’s defensive response and can happen to anyone.

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When you lose weight, the brain determines that your life is at stake and works to restore your weight. This is especially true if you lose a lot of weight in a short period of time or if you have extreme dietary restrictions. This leads to the result of a rebound.

However, knowing how to reduce defensive response and prevent rebounds will help you maintain your ideal style after a diet.

In the next section, we will introduce the relationship between the stagnation period and rebound that cannot be avoided by dieting, and the tips to prevent rebound and make the diet successful.

Is the stagnation period the cause of the rebound?

Even if you lose weight steadily on a diet, at some point you will suddenly enter a “stagnation period” in which your weight does not change. 

The stagnation period is also a type of physical defense reaction that accompanies a diet, but it is said that if you give up your diet during this period, you will easily rebound.

Stagnation period = not a diet failure!

It is said that the stagnation period is likely to appear about one month after starting a diet or when the weight is reduced by about 5%. For example, if you weigh 50 kg, generally when you lose about 2.5 kg, there will come a time when you will not lose much weight no matter what you do.

It is said that the stagnation period is likely to appear about one month after starting a diet or when the weight is reduced by about 5%. 

For example, if you weigh 50 kg, generally when you lose about 2.5 kg, there will come a time when you will not lose much weight no matter what you do. Losing weight is the result of your ability to keep your body in a constant state. 

The stagnation period is a phenomenon that can occur to any healthy person, so it is a mistake to think of the stagnation period as a diet failure.

High risk of rebound during stagnation

During periods of stagnation, your body is in energy-saving mode to respond to sudden weight changes. In addition, nutrients are easily absorbed and fat is easily accumulated, so if you give up your diet at this time, it will be easier for you to rebound.

The stagnation period is an important preparation period for acclimatizing the body to the weight after weight loss. Take it as one of the steps you need to lose weight and continue your diet without hassle.

How to make a successful diet without rebounding

Now let’s look at how to make a successful diet without rebounding.

Continue to diet without giving up even in the stagnation period

As mentioned earlier, if you stop dieting during the stagnation period, it will be easier for you to rebound. The stagnation period is one of the normal reactions of the body. Be positive and continue your diet.

However, it is NG to lose weight and to have extreme dietary restrictions or strenuous exercise. The defensive reaction works strongly, and it may be difficult to lose weight.

Eat a well-balanced diet

To prevent rebound, it is important to avoid extreme dietary restrictions and eat a nutritionally balanced diet.

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First, gradually reduce foods that are high in carbohydrates and fats that become fat, and eat vegetables that are rich in minerals and vitamins. Don’t forget to include the protein that makes up your muscles in your diet.

If you consume less calories than you consume, you will not gain weight. Stay healthy and lose weight to prevent rebounds.

Build muscle with moderate exercise

Losing weight with dietary restrictions alone can lead to loss of muscle mass, reduced metabolism, and rebound after a diet. Exercise moderately to build muscle and build a body that is hard to rebound.

Aerobic exercise such as walking and swimming is recommended for the purpose of losing weight, but muscle training is more suitable if you want to gain muscle mass. 

In particular, if you train large muscles such as your back and thighs, your metabolism will increase more easily, which will help prevent rebound.

Diet at a slow pace

If you lose weight rapidly, you will enter a period of stagnation where you can easily rebound. It is recommended to diet at a slow pace in order to suppress the body’s defense reaction as much as possible. 

The goal of losing a month should be within 5% of your body weight. If you weigh 60 kg, you should lose no more than 3 kg in a month.

If you lose weight slowly, you may be rushed, but if you repeat rebounds, the time it takes to diet will become longer and longer. Let’s lose weight firmly with a slow pace diet and prevent rebound.

Will it rebound? !! NG diet method you want to avoid

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Just in case, let’s check the NG diet that leads to rebound. If you have rebound experience, please check if you were on a diet like the one below.

Rapid diet in a short period of time

If you lose weight rapidly, you may get sick. It’s also difficult to stay motivated because the period of stagnation is earlier.

Also, if you go on a diet for a short period of time, you will return to your pre-diet life before you can acquire the proper eating habits and exercise habits, which makes it easier for you to rebounds.

A sudden change in weight also has a large reaction. Aim for a long-term diet, not a temporary one.

Diet with unreasonable dietary restrictions

If you consume extremely few calories, your metabolism will be impaired due to malnutrition, and you will be more likely to gain weight. 

In addition, the so-called “only XX diet” is NG because it may cause malnutrition, make you tired easily, get sick, and cause rough skin. In addition, if you lose muscle mass due to malnutrition, your basal metabolism will decrease, making you less likely to lose weight and gain weight.

In the first place, extreme dietary restrictions tend to be stressful and do not last long. Avoid dieting methods such as forcibly reducing your diet, as you may get sick and rebounds from stress.

The important thing in a diet is to continue. Consider the nutritional balance of your diet and try to diet within a reasonable range.

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