How to avoid the rebound effect and not recover the weight that we have lost

Surely many of you have lost weight and fat and you have recovered it and do not know why. That's why I'm going to leave you some causes.

Source:https://www.vix.com/es/imj/salud/2007/12/21/%C2%BFque-es-el-efecto-rebote

The 1 mistake is to follow a feeding plan that is not oriented to the conservation of muscle mass.

That is why every fat loss diet plan has to incorporate a minimum of 2 grams per kg of lean mass and even 2.5.

With the plan of food and exercise also happens that one goes to do hours and hours of cardiovascular exercise and does not train any strength exercise with dumbbells. Do not forget that low intensity cardiovascular exercise is sarcopenic, that is, it makes you lose muscle mass.

And now you're asking yourself: what does this have to do with the rebound effect?

Lipolysis occurs in the muscle mitochondria. Which means that if we lose mitochondria by losing muscle, your body will lose its ability to burn fat and the foods we eat should have fewer calories to maintain weight. As soon as we raise the calories more than we should, we will provoke the dreaded rebound effect.

Therefore, when your goal is to lose fat, you have to focus on losing the least amount of muscle mass possible.

Another mistake that is usually made is to lose adherence to the feeding plan.

You have to take into account the small meals that are made between hours because in the end some people ingest many more calories than those that are established in the feeding plan. This usually happens due to stress and occurs in MORE THAN 95% of people who seek to lose weight.

So if you have stopped your weight loss it is recommended that you write down everything you eat and see where you can cut.

And, once weight loss is achieved by exercising with dumbbells to conserve muscle mass in a healthy way, there is no need to suffer a rebound effect but people often ask when they can eat "normal". There you can see the lack of food education that some people have. Eating normal for them means eating large amounts of sugar, ultra-processed foods ...

At this point is where you have to educate people by telling them that carbohydrates have an energetic function to develop the exercise or another amount of work but if you spend all day sitting on the couch or lying in the hammock those nutrients are only going to turn into fat. In addition, large amounts of carbohydrates can make you an insulin resistant person and you can become diabetic in a short time.

That said, yes there is an option for high amounts of carbohydrates, and it is INCREASING THE EXERCISE.

If you like running marathons you can include 12 grams of carbohydrates.

It is normal that now you find it difficult to stop consuming that high amount of sugars you consume now, since sugar is more addictive than cocaine (and it is true). What you have to do is gradually reduce these amounts of sugar.

Enjoy your new life!

STEEM ON!