144 pounds → 102 pounds! Middle aged weight loss comeback: hunger is not a necessary path

Despite eating very little, the weight seems to stick to the scale without moving? When I was so hungry late at night that I was gnawing on my pillow, my neighbor colleague posted a photo of hotpot? Don't rush to doubt life, you may have fallen into the cognitive trap of 'losing weight must go hungry'. A 42 year old reader lost 42 pounds in half a year, and what's most surprising is that she eats more content every day than before.

1. Three misconceptions about losing weight by going hungry

1. Metabolic protection mechanism

When the body is in a state of hunger for a long time, the basal metabolic rate will actively decrease by 20% -30%, just like turning on a smartphone Power saving mode. At this point, eating half a slice of bread may rebound, while eating normally can easily break through the plateau period.

2. Enlargement of Nutritional Gap

Extreme dieting can lead to severe deficiencies in vitamin B family and high-quality protein, as well as loss of activity of lipolytic enzymes. Just like a car without gasoline, it can't run even if you press the accelerator hard.

3. Emotional binge eating

Continuous hunger can stimulate the brain to secrete more appetite hormones, which may ultimately trigger retaliatory eating. Data shows that 90% of people who lose weight through hunger will rebound more within one year.

2. Dietary Strategies for Getting Full and Losing Weight

1. Protein Priority Rule

Eat enough high-quality protein, such as eggs, fish, or soy products, the size of your palm before each meal. The thermogenic effect of protein can increase the consumption of 30% more calories during the digestion process, resulting in a feeling of fullness lasting for more than 4 hours.

2. Smart Carbon Water Selection

Replace white rice with mixed grain rice and noodles with buckwheat noodles. These slow carbohydrates have smooth blood sugar fluctuations and do not trigger fat accumulation signals caused by severe insulin fluctuations.

3. Fats do not need to be demonized

Consuming 20g of nuts or half a spoonful of olive oil daily can actually promote fat metabolism due to its unsaturated fatty acids. The key is to avoid high-temperature frying and trans fats.

3. Metabolic activation method to break through the plateau period

1. Dietary cycle technique

After maintaining an appropriate calorie deficit for 5 consecutive days, arrange for 1 day of maintaining a calorie diet. This kind of fluctuation can deceive the body's "famine warning system" and prevent a continuous decline in metabolic rate.

2. Resistance Exercise Bonus

Three 20 minute strength training sessions per week can increase muscle mass and improve resting metabolic rate by 7% -8%. The basic movements that can be completed at home, from squats to plank supports, are very effective.

3. Sleep quality optimization

ensures 7 hours of deep sleep per day, with a threefold increase in growth hormone secretion. Avoid blue light stimulation 2 hours before bedtime, and keep the room temperature between 18-20 ℃ for optimal fat breakdown. The reader who successfully lost 42 pounds is now eating 1600 calories a day but losing weight faster than before when he was hungry. Her refrigerator is always stocked with Greek yogurt, braised beef, and over a dozen types of vegetables, while her office drawers hide black chocolate and mixed nuts. Remember, only when the body feels safe, is it willing to give up the stored fat. Try fried eggs with whole wheat bread for breakfast tomorrow, maybe it can become the first page of your comeback story.