47 pounds of meat without rebounding! 5 daily rules that ordinary people can also follow

As you stare at the motionless numbers on the scale and sigh, Xiao Wang at the next workstation has quietly shed half of his own weight. Don't rush to ask; Did she secretly do a liposuction; Those who mythologize weight loss as; Hell Challenge "; The script should be torn up - truly sustainable weight loss often hides in the details of brushing teeth, waiting for the elevator, and watching TV shows.

1. Eating out "; Easy to lose weight constitution; Three tough moves

1. The principle of protein priority

The breakfast bowl of congee is replaced by two boiled eggs, and the cake of afternoon tea is turned into Greek yogurt. The body needs three times more calories to consume protein than carbon water. This kind of '; Eating is also burning fat; The cheating techniques that fitness coaches won't easily tell you.

2. Rainbow Plate Strategy

Divide lunch takeout into five color grids: broccoli, carrots, purple cabbage, eggs, and brown rice. When your gut microbiota sees so much excitement; Vegetable Party "; It will actively help you accelerate metabolism, which is much happier than knocking on boiled chicken breast meat.

3.20 Minute Eating Ceremony

Use your left hand to eat, chew 30 times per bite, and put down your chopsticks halfway to brush your phone. When the brain receives; The signal of satiety; It takes 20 minutes, those who wolfed down their food have already exceeded the limit.

2. Take the gym; Moving "; Entering Life

1. Elevator Disappearance Technique

Is the office on the 12th floor? Go to the office 10 minutes early every day to climb the stairs, and after three months, you will gain more practical hip and leg lines than in private classes. Don't forget to play dynamic music on your phone, the boring exercise will instantly become a cyber climbing game.

2. Watching TV dramas and slimming tips

Is the tablet supported until it shakes into a sieve? Change your posture - while lying on the sofa watching a drama, do aerial cycling and burn half a bag of potato chips in just 40 minutes per episode.

3. Brush teeth and squat plan

Brush teeth for two minutes each in the morning and evening, and do four sets of 30 second wall squats. Over the course of two years, it's equivalent to attending 72 free private classes, and both the dentist and fitness coach will give you a thumbs up.

3. Sleep is the hidden fat burning period

1. Melatonin ordering method

When craving barbecue at night, think about it: fat cells burn 33% more efficiently during deep sleep. It's better to turn off the lights early than to eat late night snacks and gain meat; Lying to earn "; calorie.

2. Tips for Temperature Regulation

Soak your feet in warm water 90 minutes before bedtime, and the cooling process will naturally induce drowsiness. Don't turn the air conditioning too high, an environment of 18-20 ℃ is most suitable for fat degrading enzymes to work.

3. Mobile Exile Operation

Move the charger to the living room, and after reducing blue light, melatonin secretion increases by 40%. Try the 478 breathing method when you can't sleep, it's much more effective than counting sheep.

4. Emotional management is the anti rebound golden shield

1. Stress unloading station

When cortisol levels rise, the body will automatically accumulate abdominal fat. Prepare a can of sugar free chewing gum, chew two when anxious, and consume 500 fewer calories than emotional eating.

2. Happy Alternative

When rewarding oneself for weight loss results, replace hotpot with dance classes and milk tea with pottery experiences. With a new source of dopamine, there will be no need to constantly think about filling the void with food.

3. Social circle invisibility technique

Block colleagues who sunbathe afternoon tea every day, and take down a wave of food bloggers pushed by big data. After the visual temptation decreased, I suddenly realized that my obsession with sweets had disappeared.

5. Establish your slimming biological clock

1. Morning metabolic awakening

After getting up, first pour 300ml of warm water, and then stretch lazily towards the window for three times. Just two simple steps can activate dormant metabolism; Combat status ";.

2. Afternoon Charging Time

At 2:30 pm when feeling drowsy in the office, it's better to take 5 minutes to stand upside down against the wall. After the blood flows to the brain, work efficiency doubles, while also consuming the carbohydrates from lunch.

3. Nighttime Metabolic Protection

Turn off all blue light devices 3 hours before bedtime and drink a warm sugar free almond milk. This combination punch can ensure normal secretion of growth hormone and repair muscle lines while lying down.

You may have noticed that those who maintain a good figure for a long time do not rely on amazing willpower, but rather incorporate healthy habits into their daily routines. Starting tomorrow, I will try charging my phone in the foyer. Maybe I will receive a surprise next month.