A must see for weight loss after the age of 35! 4 scientific methods to help you lose weight healthily without rebounding

At the age of 35, it's like a watershed where metabolism begins to quietly slow down, and the; Swimming Circle "; But it is becoming increasingly stubborn. Despite eating as much as when I was young, the number on the weight scale seems to have been burned Arrows. Don't rush to cut ties with milk tea and hot pot. Scientific weight loss is never about starving, but about coordinating with the body.

1. Re recognize your basal metabolism

1. Muscle is a fat burning engine

For every 1 kilogram of muscle gain, you can consume approximately 13 more calories per day. Muscle production after strength training; Afterburning effect; It can sustain the body's energy consumption for up to 48 hours. Doing 2-3 full body resistance exercises per week, including dumbbells, elastic bands, and even weight training, is effective.

2. Break the inertia of eating time

Try to complete three meals within 10-12 hours, such as having breakfast at 8am and finishing dinner before 7pm. This kind of '; Time limited eating method; It can activate cellular autophagy during fasting period and help regulate insulin sensitivity.

2. Optimize your dietary structure

1. Eat enough protein

High quality protein (fish, shrimp, eggs, and beans) the size of your palm per meal can prolong satiety for 3-4 hours. The thermal effect of protein in food is as high as 30%, which means that eating 100 calories of chicken breast requires the body to consume 30 calories to digest it.

2. Tips for choosing carbohydrates

Changing white rice to mixed grain rice can directly reduce the glycemic index by 30%. Cooling potatoes and sweet potatoes can produce resistant starch, which; Invisible dietary fiber; Can feed intestinal probiotics. Eating carbohydrates with vinegar or lemon juice can reduce postprandial blood sugar fluctuations.

3. Manage Your Stress Hormones

1. Cortisol is an invisible stumbling block

Long term stress can cause the body to enter; Hoarding Mode "; It is particularly prone to accumulating abdominal fat. Practicing deep breathing for 10 minutes a day or mindfulness meditation for 20 minutes can lower stress hormone levels.

2. Sleep is natural leptin.

Sleeping for only 5 hours for 3 consecutive days results in a 15% decrease in leptin levels and a 20% increase in ghrelin levels in the body. Avoid blue light stimulation 2 hours before bedtime, keep the bedroom temperature at 18-20 ℃, and promote growth hormone secretion during deep sleep.

4. Establish Your Micro Habits

1. accumulation of Fragmented Exercise

Climbing stairs 6 times a day for 2 minutes is as effective as continuous exercise for 12 minutes. Walking back and forth while answering the phone, squatting against the wall while watching TV, these; Non exercise-induced calorie expenditure; Accumulated significantly.

2. Record diet without calculating

Simply take photos to record three meals without accurately calculating calories. When reviewing, focus on whether vegetables and protein are sufficient; Moderate monitoring "; It is easier to persist in the long term. Losing weight is not about fighting against the body, but learning to listen to its voice. When you can distinguish; Emotional Hunger "; And "; physiological Hunger "; When the endorphins secreted after exercise make you dependent, a healthy body shape will naturally become a byproduct of life. Starting today, let's have a gentle love with our own bodies.