90 Day Slimming Tips: Wake up early 2 times and stay slim 3 times at night, easily become slim

You who wake up in the dark before dawn may be missing the most efficient fat burning moment of the day. Those who always say that losing weight is difficult may just have missed out on the little secrets of the golden time of morning and evening. While others are still struggling with the numbers on their weight scales, smart people have already begun to manipulate their metabolism with the time difference between the faint morning light and the falling night.

1. Two Key Actions in the Morning

1. Magic Moment of Fasting Aerobics

The body that has just woken up is like a standby fat burner. At this time, performing 20 minutes of low-intensity exercise can quickly deplete the glycogen stored in the liver, forcing the body to turn to consuming fat for energy. You don't need to run vigorously, brisk walking or riding a stationary bike can activate this metabolic advantage. Remember to drink a glass of warm water before exercising to avoid high blood viscosity.

2. The satiety mystery of protein breakfast

Skip the breakfast trap of carbon water bombardment, the combination of two boiled eggs and Greek yogurt can make you feel full until noon. Protein requires more calories to digest, and the caloric effect of this food can increase the basal metabolic rate by 15% three hours after breakfast. If time is tight, using whey protein powder to mix drinks is also a convenient choice, but be careful to choose the sugar free version.

2. Three taboos at night

1. Nighttime is equivalent to fat storage

Eating after 8 pm can reduce insulin sensitivity by 40%, which means that the same piece of bread can be converted into more abdominal fat when consumed at night. When you are really hungry and can't sleep, you can try brewing a small amount of chia seeds with sugar free almond milk. This combination can provide a sense of fullness without stimulating insulin fluctuations.

2. Blue light steals leptin secretion

The act of swiping your phone two hours before bedtime is quietly suppressing leptin secretion. This appetite controlling hormone is extremely sensitive to light, and the blue light from electronic screens can deceive the brain into thinking it's still daytime. Suggest setting the phone to automatically switch to amber mode, or more thoroughly - move the charger outside the bedroom.

3. Staying up late disrupts cortisol rhythm

People who don't sleep at 1am will have a fasting blood sugar level 20% higher than the average person the next day. Cortisol, a stress hormone that increases abnormally at night, directly prompts the liver to release more glucose into the bloodstream. Try setting the alarm clock half an hour earlier, and you will find that you can achieve a clear morning without the need for caffeine.

3. Details that are easily overlooked

1. Activation of brown fat by morning cold exposure

Ending a morning shower with cold water at around 20 ℃ for 30 seconds can stimulate brown fat to produce heat. This special type of adipose tissue contains a large number of mitochondria, which are specifically responsible for burning white fat for heat. When trying this method in winter, you can gradually adapt from the hands and feet.

2. Hidden formula for dinner time

Scheduling the last meal 3 hours before sunset can give the digestive system enough rest time. Research shows that people who maintain a 12-14-hour fasting window have a body fat percentage 3-5 percentage points lower than those who follow a regular diet. If you cannot eat early due to work reasons, make sure to finish eating at least 3 hours before bedtime.

3. Temperature password for sleep environment

Control the bedroom temperature at around 19 ℃, and the body will burn more calories to maintain the core temperature. This temperature range can also promote melatonin secretion and improve sleep quality. Be careful to avoid using electric blankets, as an excessively hot environment can actually inhibit the activity of lipolytic enzymes. These seemingly simple morning and evening rhythm adjustments are actually utilizing the body's built-in biological clock code. When the body's metabolism operates according to natural laws, weight loss becomes a natural process. Tomorrow when the sun rises, why not try a brand new way to open and welcome the morning light.