Dieting to lose weight 90% of people unsatisfactory How to do successful 10% of the

There are all sorts of weight loss methods. In addition to burning calories through exercise, many people choose to control their weight through dieting. Common dieting methods include eating only apples, bananas, and boiled eggs, or using fasting to reduce food intake. In recent years, the so-called "ketogenic diet" has become popular, which aims to reduce calorie intake through a combination of high-fat, moderate-protein, and very low-carbohydrate diets.

However, although dieting may seem effective in the short term, research and real-life examples show that up to 90% of people eventually regain the weight, sometimes even exceeding their pre-diet weight. The reasons behind this are closely related to the body's physiological responses and metabolic mechanisms.

Dieting: Effective in the short term, but prone to weight regain in the long term.

Regardless of the diet method used, noticeable weight loss is usually seen in the initial stages, sometimes as little as two to three kilograms, or even more, within one or two weeks. However, as time goes on, the body gradually enters what is known as the "hitting the wall" phase, at which point no matter how strict the diet, weight loss will be difficult.Controlling dietWhen weight stops decreasing, it can be frustrating, leading people to give up dieting and revert to their original eating habits, resulting in rapid weight regain and even a more out-of-shape appearance than before.

Professor Joseph Proietto of the University of Melbourne, Australia, conducted a study that invited 50 obese men and women to participate in a ten-week dieting weight loss program. The participants lost an average of about 13 kilograms during the experiment, but a year later, a follow-up study revealed that they had regained an average of 5 kilograms. This result shows that most people who lose weight through dieting often find it difficult to maintain their results, and ultimately...Weight rebound。

Research data further indicates that after about a year of following a diet plan, weight typically rebounds to 301-351 kg/kg, the lowest weight achieved during the dieting period. Four to five years later, up to 90% of people completely return to their original weight, or even gain more. Many people, after repeated failed dieting attempts, fall into a vicious cycle of "weight loss – weight regain – dieting again," making it difficult to achieve truly stable weight loss goals.

Why are diets effective in the early stages but difficult to maintain?

To understand why dieting often leads to weight regain, we must first understand how it works. When a person begins to diet, reducing or stopping normal eating, the body starts using stored carbohydrates, proteins, and fats for energy. In the initial stages of starvation, carbohydrates are depleted first, followed by the breakdown of fats and proteins. Since these two substances contain a lot of water, the body loses water as they are consumed, resulting in rapid weight loss in a short period, giving the illusion of successful weight loss.

However, this weight loss is mostly due to water loss, not actual weight loss.Lose fatOnce you resume a normal diet, your body quickly replenishes the water, and your weight rebounds. More importantly, long-term dieting has negative effects on the body, including nutritional imbalances, weakened immunity, and, most importantly, a decrease in basal metabolic rate.

Decreased basal metabolic rate: the biggest hidden danger of dieting

Basal metabolic rate (BMR) refers to the minimum amount of energy required by the human body to maintain basic physiological functions such as heartbeat, respiration, and organ operation at rest. This accounts for approximately 651 TP4T of the body's total daily energy expenditure. BMR gradually decreases when a person continues to lose weight on a low-calorie diet or as they age.

Once your basal metabolic rate slows down, your body becomes less efficient at burning energy. Even if you consume the same amount of food, it's easier to convert excess calories into fat and store them, leading to weight gain. This is why many people who lose weight through dieting quickly regain it as soon as they relax their dietary control even slightly.

The right way to lose weight: a balanced diet + regular exercise is the key.

Therefore, relying solely on dieting for weight loss not only has limited effectiveness but may also harm your health. The key to successful weight loss lies in establishing healthy eating habits, rather than drastically restricting calorie intake. Daily calorie intake should meet the body's basic needs; even if it needs to be reduced, it should not fall below the minimum standard. By gradually adjusting your diet, allow your body to adapt to the new calorie intake pattern while reserving enough energy for daily activities and exercise.

For those who successfully lose weight and maintain their results through dieting (10%), they almost all have one thing in common: consistent exercise. Besides diet control, regular exercise is a crucial key to maintaining weight and preventing weight regain. It is recommended to engage in aerobic exercise 3 to 5 times a week, for at least 30 minutes each time, and to warm up before exercising and stretch afterward to avoid injury.

Exercise can be varied to maintain enthusiasm and motivation. For example, you can schedule different activities each week, such as running, cycling, skipping rope, or playing ball games. By changing the exercise pattern, you can not only improve the exercise effect, but also make the weight loss process more interesting and sustainable.

In conclusion, there are no shortcuts to weight loss. While dieting alone may show results in the short term, it's easy to regain the weight in the long run and can also damage your health. Only by combining a balanced diet with regular exercise can you truly achieve healthy weight loss and maintain an ideal physique in the long term.