Weight rebound issue is always a concern for those who are interested in joining any weight loss program. It is a fact that there are people having weight rebound issue after ceasing a weight loss program. However, is that mean that the program can’t really help in healthy weight loss?
Well, there are various weight loss methods available on the market. Some are effective but some only have temporary water loss effect. You will definitely have weight rebound issue if you enroll a wrong weight loss program that only make you lose water and lean muscle mass instead of body fat. However, let’s say you have chosen a correct healthy weight loss program, and you perform regular exercise and eat a healthy diet as recommended. Of course you enjoy a healthy weight loss (increase in lean muscle mass and decrease in weight and body fat percentage) following that particular program. But you find your weight has rebounded after 6 months later. The first thing you will say is: “The program is not working, as I gain back my weight”, right?
This is certainly a common statement you will hear about no matter you are a seller or a customer. Since we cannot avoid it, let’s talk about how to deal with the weight rebound issue. Normally, there are 2 points that a customer will highlight regarding the weight rebound issue.
1) Eat very little but the weight is keep on increasing
Let’s take my friend, Judy as an example. She joined a healthy weight loss program, which encourages correct diet and exercise in conjunction with supplements. She lost 4kg from 56kg to 52kg (with 3.5kg fat loss) with an increase in lean muscle mass in 3 months time. The results seemed not so encouraging for her. She maintained her weight at the fourth month, and gained back 4 kg at the end of tenth month.
(Note: 1 kg = 2.2046 pounds)
Before she makes a complaint to her friend who introduced the program, I have a chance to talk to her. According to her, the weight loss program is not working at all, as she has gained weight even though she eats so little after the program.
The first thing I share with her is: Eat less does not mean eat less calories. Eating smart in a healthy weight loss program is eating correct quantity and quality of food. Normally, people have no problem understanding about food quantity, but they less aware about food quality – types of food eaten. For instance, the calories contributed by 1kg of apples are definitely far lesser than 1kg of avocado or durian. You need to aware of the types of food eaten. In her case, Judy eats very little in her lunch and dinner (incredibly less amount in rice), and cut junk food. However, she eats 2 slices of cheese cakes as she thinks that it is alright for her. She probably cut 1200 calories but 2 slices of cheese cakes might bring her an addition of 1600 calories. What do you think of her weight?
2) Healthy diet and exercise are only practiced in 3-month program times
In fact, Judy did not perform the exercises as recommended in the healthy weight loss program. She did hula hoop for 15 to 20 minutes 3 times a week. Anyway it is a wonderful start. She also adjusted her diet habit during the 3 months period of time. After 3 months? She seems to forget the correct diet and exercise.
If you want to lose weight and keep it off forever, please remember the golden rule that I repeat again and again (please refer body weight workouts article for details).
Calories Consumed > Calories Expended = Body Weight Increase
Calories Consumed < Calories Expended = Body Weight Decrease
Let’s get back to Judy’s case. She lost 4kg (with 3.5kg of fat loss) and her lean muscle mass increased at the end of the third month. Actually, she gains advantages of maintaining her 52kg body weight with her body composition after the weight loss program compared to before. Following the golden rule above, as long as the total calories consumed by her equal to calories expended, she will maintain her weight. Put in simple way, as long as the calories she get from food equal to calories expended through exercise and daily activity, she will maintain her weight with the assumption of other factors remain the same.
Now she thinks that exercise and healthy diet are needed just for 3 months time. She eats more calories and quit exercise after the healthy weight loss program. It would be a miracle if she does not have weight rebound issue! She laughs after my sharing.
Conclusion
If you are going to join a weight loss program, please prepare yourself. Weight loss is not a 3-month or 6-monht program, it is indeed a life going program. And make sure you understand the correct weight loss concept before choosing a healthy weight loss program. Lastly, remember that you are the only person who shall responsible for your weight.
