35+weight loss truth: weight is not the key! 4 tips to teach you how to shed fat scientifically

After the age of 35, the numbers on the weight scale seem to have been enchanted. Despite eating less than a cat and exercising more tired than a dog, the "swimming ring" on the waist refuses to be laid off. Don't rush to treat weight as your enemy, you may have been competing with imaginary enemies - what really matters is body fat percentage and metabolic rate! Why does the difficulty of losing weight increase after the age of 35?

1. Natural loss of muscle mass

Starting from the age of 30, muscles quietly disappear at a rate of 1% per year, and the basal metabolic rate declines accordingly. That's why when I was young, staying up late and eating late night snacks didn't make me gain weight, but now drinking cold water can make me gain weight.

2. Hormonal level changes

The subtle fluctuations of estrogen and testosterone can make fat tend to pile up more in the waist and abdomen. Especially evident in women, not only does the vest line disappear after giving birth, but also the golden age of metabolism.

3. Stress induced obesity

Under the dual pressure of workplace and family, cortisol levels remain high for a long time, and the body automatically enters a "food hoarding mode". Many people find that the busier they are, the fatter they become, and that's precisely why.

2. Four core strategies for scientifically shedding fat

1. Eat enough protein

1.2-1.6 grams of protein per kilogram of body weight, and eat half of the daily amount for breakfast. Boiled eggs, Greek yogurt, and steamed fish are all preferred, as protein digestion itself consumes calories.

2. Exercise with combination boxing

Resistance training 3 times a week combined with 2 intervals of aerobic exercise is 3 times more efficient than running alone. Compound movements such as squats and plank supports can activate multiple muscle groups simultaneously.

3. Sleep is an invisible fat burner

If you sleep less than 7 hours for 3 consecutive days, your fat breakdown efficiency will be directly reduced by 70%. Avoid blue light stimulation 2 hours before bedtime, and keep the room temperature at 18-20 ℃ for optimal fat burning.

4. Learn to reconcile with food

Strict dieting triggers the body's defense mechanisms, and scheduling a "cheat meal" once a week can actually maintain metabolic activity. Remember there is no junk food, only junk eating.

3 weight loss myths that must be broken

1. Weight ≠ body type

Muscle density is 1.2 times fat, and people with low body fat percentage can look two sizes smaller at the same weight. Don't be PUA by weight scales anymore, tape measures are more honest than scales.

2. Local weight loss is a false proposition.

Doing 200 abdominal rolls a day does not help to train the vest line, and fat consumption is systemic. To reduce waist circumference, one must first lower overall body fat percentage through full body exercise.

3. Sweating ≠ Weight loss

Sweating clothes and high-temperature yoga mainly lose water. Weigh 2 pounds and drink two glasses of water to get back. 84% of the true products of fat breakdown are excreted through respiration.

4. Sustainable Weight Management Plan

1. Set reasonable goals

It is safest to lose 5% of your current weight every month, and pursuing rapid weight loss may lead to rebound. Monitoring muscle mass changes with a body fat scale is more meaningful than staring at weight.

2. Establish Micro Habits

Starting with walking 1000 steps more every day and standing for 15 minutes after meals, small changes are easier to stick to. Recording food on a mobile phone is not for calculating calories, but to cultivate food selection awareness.

3. Find alternatives to meet

Don't rush to open the snack cabinet when under pressure, try chewing sugar free gum or making a cup of flower tea. If you crave carbohydrates at night, heating half a banana in the microwave can also satisfy your thirst Hope. After the age of 35, the body is like an old house that needs careful maintenance. Instead of worrying about weight numbers, it's better to focus on improving the metabolic engine. Those seemingly stubborn fats are actually waiting for you to awaken the dormant fat burning mechanism with the right method. Starting today, reconcile with the weight scale and talk to your own body, and you will find that the arrival of a healthy line is faster than imagined.