6 secrets to losing weight from 128 pounds to 98 pounds, easily reversing without dieting

Looking at the high numbers on the weight scale, many people's first reaction is to go hungry. In fact, there is no need to force oneself into an ascetic when it comes to losing weight. The meat that was lost by hunger will eventually rebound with a sense of revenge. Mastering a few scientific tips, you don't have to be so hungry that you can make the numbers on the weight scale obediently follow.

1. Adjusting dietary structure is more important than eating less.

1. Protein should be eaten to the fullest.

Ensure that every meal contains high-quality protein the size of a palm, such as chicken breast, fish and shrimp, and tofu, which are good choices. Protein digestion is slow, which can bring sustained satiety and avoid frantically searching for snacks between meals.

2. Smart eating of staple food

Replace white rice with mixed grain rice and noodles with buckwheat noodles. Coarse grains are rich in dietary fiber, have a slow digestion rate, and their blood sugar levels do not ride a roller coaster, naturally reducing fat accumulation.

3. Vegetables as the protagonist

Eat a bowl of green leafy vegetables first for each meal, and with the food at the bottom of the stomach, it is easy to control the amount before eating other things. The cooking methods of cold stir and blanching can better preserve nutrients.

2. Drinking water is a hidden weight loss accelerator

1. Drinking a cup of warm water in the morning

After waking up, drinking 300 milliliters of warm water on an empty stomach is like pressing the start button on a dormant metabolic system. Adding some lemon slices can also help clean up intestinal waste.

2. Drinking a glass of water before meals

Drinking 200ml of water 15 minutes before meals can temporarily occupy some stomach capacity and avoid eating too much unconsciously. Remember to drink slowly in small sips, as drinking too quickly can actually affect digestion.

3. Distinguish between thirst and hunger

Sometimes feeling hungry may just be a lack of water in the body. Next time you want to eat snacks, drink half a glass of water and wait for 10 minutes, maybe your appetite will disappear.

3. Sleep quality determines weight loss efficiency

1. Fixed bedtime

Lie down before 23:00 every day and maintain 7-8 hours of sleep. When sleep is insufficient, the body secretes more hunger hormones, making it particularly prone to overeating the next day.

2. Stay away from blue light before bedtime

Blue light on mobile phone screens can inhibit melatonin secretion. One hour before bedtime, put down your electronic device, read a book or do a stretching exercise to fall asleep faster and sleep deeper.

3. The bedroom temperature should be suitable

An environment of 18-22 ℃ is most conducive to fat burning. Overheating can affect sleep quality, while undercooling allows the body to automatically store fat for warmth.

4. Fragmented exercise is more practical than gym

1. Utilize commuting time

Get off two stops early and walk, climb stairs instead of elevators. These small actions can accumulate and consume an additional 200-300 calories per day.

2. Move while watching TV

During advertising time, do a few deep squats, and while watching TV shows, step on the treadmill, which not only does not affect entertainment but can also quietly slim down.

3. Office Micro Exercise

Tighten your abdomen for 30 seconds while sitting, get up and walk when answering the phone, and do simple arm exercises with a mineral water bottle. Workplace people can also take advantage of this opportunity to exercise.

5. Manage stress and avoid emotional eating

1. Recognize stress signals

When suddenly feeling the urge to eat sweet or fried foods, ask yourself: Are you really hungry, or is it due to high work pressure?

2. Establish alternative habits

When under pressure, switch to making a cup of flower tea, taking a five minute deep breath, or tidying up your desk to find an outlet for your emotions that you don't need to eat.

3. Mindfulness eating practice

Focus on the food itself while eating, chew slowly and appreciate the taste. After the brain receives a signal of satisfaction, it is naturally less likely to overeat.

6. Record feedback to make progress visible

1. Take photos to record changes

Take full body photos at the same time and angle every week, and body shape changes are more convincing than weight numbers, especially suitable for small base weight loss.

2. Record diet and mood

Simply jot down what you eat, the amount of exercise you exercise, and your emotional state every day. After two weeks, you can look back and discover the hidden traps of weight gain.

3. Set Stage Rewards

For every 2 kilograms lost, reward yourself with a new piece of clothing or SPA experience. Positive motivation is easier to persist than self blame. Losing weight is not a short-term sprint, but a gentle adjustment of lifestyle. These methods are like a puzzle, slowly piecing together a few pieces that suit you, and eventually seeing your ideal self. Don't rush to pursue speed, give your body enough time to adapt, healthy thinness is the one that can be maintained for a long time.