After successful fat loss, how can I stay in shape?

How to maintain fat loss after successful fat loss? I believe that many people are more distressed about this problem. What makes most people fat is nothing more than eating more and moving less.

The main element of maintenance is to control the diet, but the control of the diet is not the same as not eating, but the things to eat can be as full as possible to meet the needs of the body, and the method of eating can be regular and quantitative or eat less and more meals, and absolutely not overeating.

1.The staple food is replaced with whole grains.

Coarse grains are rich in dietary fiber, which can promote gastrointestinal peristalsis and fat decomposition and hinder the body's absorption of other nutrients, as well as reduce blood lipids.

2.Say no to sweets.

All beverages, ice cream, cakes, chocolates and other snack series, high in calories and low in nutrients and contain more trans fatty acids, the calories consumed by practicing for half a day are not as good as you eat a few bites into your mouth. This kind of stuff really doesn't belong to fat people.

3.Less fat and more greens.

Fat is inherently rich in fat and high in calories, so it is best not to consider fried foods like pork belly and soup stocks with a layer of oil floating on top. However, I am worried that the fat and protein are different, so I can choose milk eggs, soy products, seafood, lean chicken and beef and other supplements. Green vegetables are rich in dietary fiber and very low in calories, so it's okay to eat until you eat it.

After losing fat, you must keep yourself under control.

In fact, after success, the question of how to maintain the body shape is not a problem for people who are really successful. Because the real success is to get rid of their previous bad habits, develop good and healthy eating habits and exercise habits, since exercise and healthy eating have become habits, then naturally maintain the figure. For those who have been successful in the short term, maintaining their body shape also requires a gradual change of habits.

So what are some of the habits we should break?

1. Eating habits.

In terms of diet, we try not to eat high-calorie foods, eat normally, but don't eat every meal. Sometimes you should try to eat as little as possible, of course, it will not be as harsh as during the ** period, don't eat at all, eat once a week, and don't eat too much each time. Because the principle of ** is that the calories consumed should be lower than the calories consumed, then if you want to keep it up, you need to ensure that the calories you consume are never higher than the calories consumed.

2. Exercise habits.

If you don't have the conditions to go to the gym to do iron, you can also prepare a pair of small dumbbells or elastic bands at home, and take out twenty or thirty minutes a day to exercise, which will not take up too much of your time.

3. Living habits.

First of all, we don't want to stay up late, because staying up late will lower our metabolism, and we can't help but eat supper at night. It is also not advisable to sit for long periods of time, take time to stand up and walk around.

Adhere to the habits of the above three aspects, it is difficult to get fat.

Doing these few habits can make you better burn fat and maintain a good figure. 1: Eat meals on time 2: Refuse greasy and high-calorie foods 3: Quit the habit of snacking 4: Drink plenty of water 5: Keep exercising.

The first is self-discipline, maintaining exercise and eating a healthy diet. It's easy to keep in shape. The second is to drink water in a planned and regular manner, rather than being emotionally deep and boring, and drinking water one at a time. Quit salt and sugar, not to say that all sweets can't be eaten, but to pay attention to moderation.

It is a lifelong career, and after success, continue to maintain a healthy lifestyle and diet, and also maintain exercise time at least twice a week, which is conducive to maintaining body shape and promoting good health.

**It's not easy, but it's okay and cherish. **After that, you should control your diet, eat more low-energy foods such as fruits and vegetables, and then exercise more, and open your legs can not only strengthen your body but also maintain your figure.

For **, it is not an overnight thing, that is, after losing weight through hard work, it does not mean that you can keep your ** results by giving up your efforts, but to continue to work hard. Why?

Suppose that when you don't have **, your weight will maintain a relative balance of limbs, this balance is also a reflection of your daily life state, including your diet and exercise (or daily activities) state, and if you are not satisfied with your body and want to **, you need to break this balance state, from the perspective of energy balance, you need to make your daily energy intake consumed.

Therefore, in the choice of method, it is either to control the diet to limit the daily energy intake, or to increase the exercise to expand the daily energy consumption, or both. If you do well enough, you'll lose weight, but what about after you lose weight?

If you resume your diet, it means that your daily energy intake increases, and if you give up exercising, it means that your exercise consumption will decrease, and when the two are combined, there will be energy intake consumption, which is not counted, with the loss of weight, the basal metabolic rate will also decrease, which means that the consumption generated by basal metabolism is also decreasing, and when you resume eating, basal metabolism will not recover immediately, so, overall, When you think you've achieved your goals and go back to your old eating and exercise habits, your overall energy intake will be higher than your overall expenditure, and you'll be even more fat than before.

So, ** is a thing that needs to be adhered to for a long time, so that you can maintain it after losing weight, rather than something that can be done after losing weight, if so, most friends will maintain a relatively ideal weight state. In fact, among many ** people, there are very few friends who can keep it after losing weight, and more people give up their efforts and do not persist after losing weight.

Second: Why it's hard to persevere.

In the process, usually, we will start from diet and exercise, or simply control the diet, or increase exercise, or combine the two, but for the control of diet and exercise, neither is an easy thing.

Controlling a diet is inherently difficult to stick to.

The goal of diet control is to reduce the daily energy intake of early onset, and you need to adjust your diet to avoid high-calorie foods as much as possible and control the total amount of food you eat. It's easy to say, but it's hard to do, because in the process, we have to endure not only physical hunger, but also psychological hunger.

When physical hunger and psychological lack can not be satisfied, our desire to eat will increase, and over time, this desire will become stronger and stronger, until one day this desire will overcome your willpower, and then we will face not only the resumption of eating, but even the possibility of revenge eating, that is, overeating.

In real life, there are many people who can lose a certain amount of weight in a short period of time, but it won't take long to reach the previous weight, and some are even heavier than before. Therefore, it is relatively not so difficult to lose weight, but it is more difficult to maintain weight. <>

That's why some people say that the secret to success is to keep it. To be honest, I once thought that it was a particularly difficult thing before I succeeded, after all, I yelled at both ends for three days, but when I didn't succeed once, I didn't deliberately want to lose weight in the end, but I reduced my intake during the period when my appetite was bad, and my weight naturally dropped, and I didn't eat recklessly when my appetite got better, so I maintained my weight, and now people who see me will say that I am thinner than before, which shows that I am indeed ** It worked, although the original purpose was not **, but it was true that the weight was lost, and there was no **. Next, I will talk about how everyone should maintain their weight after that.

The first thing to do is to control your diet. Because I have had the experience of ** before, so I know that the diet during the ** period is very light, and eat very little, if you have reached your target value, at this time you don't have to be as strict as the ** period, you can relax in the hidden diet, but this does not mean that you can eat and drink nonsense, high oil and high salt, if you are like this every day, regardless of eating indiscriminately, it will not take a few days to weigh **, so the damage to the body is very large. Therefore, after success, you still need to control your diet, you can eat indiscriminate meals, but you can eat at most once a week, and keep a normal diet for the rest of the time, so that the weight of the diet will rise but it will not be too big.

Secondly, it should be paired with the right amount of exercise. If Zao Juechun said that he lost weight by exercise, I personally recommend that he still maintain a moderate amount of exercise after success. The intensity of exercise can be adjusted, but a moderate amount of exercise every week will not only help you maintain your body shape, but it will also be beneficial to your health.

If you don't lose weight by exercising, you can also make the lines of your body look more beautiful with exercise at this time.

You must not overeat, but also be strict with yourself, do exercise in your free time, and improve your metabolism.

After the success of reducing beard and fat, Shenyan still has to control his diet, don't overeat, eat more nutritious and digestible and absorbed food, and exercise regularly and drink more water, so as to keep his body pants blind and heavy.

**After success, it is especially important to prevent **. This requires attention at all times, maintaining good living habits, avoiding overeating, maintaining a regular schedule and resting time, and insisting on a trillion reasonable exercises.

As long as this is done well from both diet and exercise, it can be maintained, and the following is a detailed introduction:

1. Pay attention to the diet after exercise.

Arrange three meals reasonably. Eat only high-fiber cereal, low-fat fresh milk, and cellulite for breakfast, which can not only help defecation, but also be very nutritious and healthy.

Fasting 5 hours before bedtime. One of the biggest taboos is eating before going to bed. The body does not need to exercise during sleep, and all the food eaten will be absorbed by the body and become fat accumulation. If you are too hungry to stand it, you can only eat a small amount of boiled vegetables or fruits.

2. Get outdoors for exercise: Studies have found that walking or running** outdoors burns up to 10 percent more calories than running on a treadmill. Outdoors, relatively rough roads create more friction; Under the influence of natural winds, the body in motion will experience greater resistance; In addition, the transformation of uphill and downhill also makes the outdoor ** sports able to constantly change the rhythm.

Try to get your body more active: If you have 350 more calories, you will eat 126 kilocalories more per year. Burn more than 350 calories a day, you just need to stand up and listen to ** when you hit **, and pace back and forth.

Exercise 3 days a week after success: Exercise is the most effective and long-lasting method. Maintaining a healthy weight and looking good for a long time is a lifelong thing, and choosing exercise** is the best way to lose weight.

If you want to maintain not, you need to develop good living habits and eating habits, usually adhere to good eating habits for a long time, and often carry out physical exercises such as fitness, which has a good effect on maintaining your figure.

**After that, you should maintain a healthy diet, which is helpful for maintaining your figure. Many people usually don't pay attention to their diet, and they don't pay attention to the scientific and reasonable diet after **, and they get too much heavy food, and high-fat and high-calorie foods are also often consumed, which may lead to weight changes, so that they can't maintain a good figure. Therefore, it is very important to have a light diet in order to be successful.

In this way, to achieve the purpose of maintaining a good figure, it also takes some effort, especially after **, having enough exercise every day is also an effective way to control weight.

**After that, if you can drink more water, it will be helpful to maintain a good figure.

Clause. 1. Whether you are ** or gain muscle, diet is very important. If you can't avoid it, then you definitely can't lose weight.

But you must not eat, not eating will only make your metabolism lower and lower, the diet must be nutritionally matched, carbohydrates + protein + vegetables. For fat loss, you must control carbohydrates, try not to eat sugar and oil mixtures, eat less snacks, and eat less oil and sugar.

Clause. 2. Fitness: For 0 basic, you must find a professional teacher to learn the movements first, don't worry about how to lose weight, and learning fitness knowledge is the most important.

Regardless of muscle gain**, don't focus on weight, it's important to look at dimensions. Nowadays, many people think that they are thin when they lose weight, but this is not the case, and 10 kg and 10 kg of muscle look different. Exercise must be aerobic and anaerobic together, and only aerobic muscles and water are lost.

Clause. 3. Fitness duration: Don't exercise too much at the beginning, 3-4 times a week. One time is enough within 1 hour. Don't do strenuous running and jumping exercises with a large body weight, it will hurt your knees. Getting used to exercise for a while can increase the intensity.

After exercising, you will find that the benefits are really very numerous, as long as you fall in love with sports, there will be unexpected changes. Maybe you won't be able to persevere at first, but as long as you persevere, you will definitely get something.