You’ve probably heard about the famous "rebound effect" that seems to be very common when people stop following a diet. However, we’ve got good news. It’s possible to lose weight and, what’s most important, to keep it off in the long term… without a rebound.
Weight rebound is due to several factors, but in a few words, we can explain it as your body’s "defense mechanism.” When you follow a very low calorie diet, like those that offer quick weight loss, your body tries to defend itself by becoming “thrifty.” This means that your body becomes more efficient to store calories as fat, and tries to use the least possible energy to perform daily activities. Although you might lose weight quickly, the problem is that you’ll probably regain it just as fast.
To keep off the pounds you’ve lost, first of all it’s necessary to follow a balanced, personalized diet, based on your nutritional requirements. Beware of fad diets and diet products that offer “magic” weight loss solutions. Getting professional advice is always the best option.
Once you’ve reached your weight goal, it’s essential that you achieve and maintain a healthy lifestyle. If you go back to your old diet and habits, it is much more likely that you’ll gradually recover your previous weight. Here are some recommendations to help you keep your desired weight:
Eat small portions. Avoid “super-sized” servings, buffets, and food excess during your meals.
Whenever possible, choose low-fat, low-calorie, and/or low-sugar versions of foods. This substitution is an easy way to reduce the calories in your daily diet.
Exercise regularly. Implement an exercise routine that you can practice most days of the week, for at least 30 minutes per session. Some examples of recommended exercises are: brisk walking, jogging, biking, swimming, and dancing.
Follow these recommendations and forget about weight rebound! Remember that acquiring long-lasting healthy habits is the key when it comes to long-term results. This way, you will not only maintain a healthy weight, but you will also improve your overall health and prevent disease.
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