Adhere to 3 good habits for weight loss, reject 3 bad habits, and let the easy to slim physique favor you

As autumn arrives, hoodies and jackets in the wardrobe appear one after another, but the "swimming circle" around the waist becomes increasingly prominent. Don't rush to follow the trend and try extreme weight loss methods. In fact, developing a few simple habits can quietly turn your body into a "lean physique". Those who always say they 'get fat when they drink water' may just have fallen into a metabolic trap.

1. Three golden habits that must be adhered to

1. Eat enough high-quality protein for breakfast

Eat more than 20 grams of protein within one hour after getting up. Boiled eggs and sugar free soybean milk are good choices. Research shows that a high protein breakfast can increase the daily metabolic rate by 15%, and the combination of Greek yogurt and chia seeds is particularly recommended.

2. Drink 30ml of water weighing several kilograms per day.

Carry a large water cup with you and drink small sips multiple times. When the body lacks water, the rate of metabolism will decrease by 3%. Drinking 300ml of warm water before meals can also reduce the amount of food consumed during meals. Be careful not to replace white water with tea or coffee.

3. Ensure 7 hours of deep sleep

Go to bed before 11pm and avoid blue light stimulation 2 hours before bedtime. Lack of sleep can lead to an 18% decrease in leptin and a 28% increase in ghrelin, which is the scientific principle that staying up late can lead to overeating.

2. Three metabolic killers that must be avoided

1. Eliminate the cycle of dieting and overeating

Long term insufficient calorie intake can trigger a "famine mode" in the body, with a maximum reduction of 40% in basal metabolism. It is recommended to consume no less than 1200 calories per day, with a 4:3:3 ratio of carbohydrates, proteins, and fats.

2. Say goodbye to sitting for a long time

Get up and move for 3 minutes every hour of sitting, do a few squats or stretches. Office workers can try standing up to work, which can consume an additional 200-300 calories per day.

3. Quitting artificial sweeteners

The use of sugar substitutes in zero calorie beverages can disrupt the balance of gut microbiota and increase the risk of fat accumulation. If you want to drink a sweet drink, you can choose Arhat fructose or a small amount of honey to flavor it.

3. Hidden techniques to improve metabolism

1. Eat more warm food

Autumn Winter Drinking hot soup and eating stewed dishes during the season will consume additional calories when the body heats up food. But be careful to avoid high oil and high salt soup making methods.

2. Adequate supplementation of iron

Iron deficiency can lead to a decrease in muscle oxygen carrying capacity, greatly reducing the effectiveness of aerobic exercise. Eat animal liver or blood products twice a week, and vegetarians can eat more black sesame seeds.

3. Regularly changing exercise patterns

After the body adapts to fixed exercise, consumption will decrease. It is recommended to change the exercise combination every 3 weeks. For example, switching from jogging to swimming and skipping rope can provide new muscle stimulation. These habits may seem simple, but after persisting for three months, significant changes can be seen. One office worker who implemented this plan had a body fat percentage decrease from 28% to 21% in six months, and the key was that he didn't go hungry at all. Remember that a good body shape is not achieved through hunger, but through daily habits. Starting today, adjust your lifestyle and let your body naturally enter a fat burning mode!