Adhere to 4 dietary points for weight loss, a set of weight training, and you can also lose weight at home

As autumn arrives, the hoodies in the wardrobe become thicker and thicker, while the "swimming circle" around the waist becomes more and more prominent. Don't rush to buy a treadmill, you can easily lose weight at home. The key is to master scientific methods. Those gyms won't tell you all the tips for home weight loss today!

1. Four Golden Dietary Rules

1. Protein First Principle

Eat high-quality protein such as eggs and chicken breast meat before each meal, which can prolong satiety. Research shows that this will automatically reduce calorie intake by 15%.

2. Smart Carbon Water Selection

Replace white rice with slow carbohydrates such as oats and sweet potatoes, making blood sugar fluctuations smoother. Pay attention to controlling the total amount of carbohydrates per day to twice the size of a fist.

3. Fat is not scary

Eating nuts and good fats from deep-sea fish in moderation can actually promote fat burning. Just avoid trans fats.

4. Eating time window

Concentrate three meals within 8-10 hours and only drink water during the rest of the time. This light fasting mode can fully reduce insulin levels.

2. Home Self Weight Training Program

1. Deep Squat Jump (20 times x 3 groups)

Feet shoulder width apart, sit with hips behind when squatting. This action can simultaneously exercise the buttocks, legs, and cardiovascular function.

2. Flat support (45 seconds x 3 sets)

Keep the elbows perpendicular to the shoulders and tighten the abdomen. Seemingly static, it actually consumes astonishing energy and is a powerful tool for carving vest lines.

3. Push ups (15 times x 3 groups)

Beginners can start from a kneeling position and pay attention to keeping their chest close to the ground. Can effectively shape upper limb lines.

4. Mountaineering Run (30 seconds x 3 sets)

Quickly alternate knee lifts to simulate mountaineering movements. This ace move can burn 13 calories per minute.

3. Tips for achieving twice the result with half the effort

1. Drinking a glass of warm water in the morning

with a little lemon juice is even better, as it can immediately activate the metabolic system. Persisting in this habit for a month can reduce waist circumference by 2-3 centimeters.

2. Fragmented time exercise

Do side leg lifts while watching TV and use toe pads while brushing teeth. The accumulated daily consumption is quite considerable.

3. Sleep priority

Ensure 7 hours of high-quality sleep. Lack of sleep can lead to increased cortisol levels and hinder weight loss. The best time to fall asleep is before 22:30.

4. Misconceptions that must be avoided

1. Refuse extreme dieting

Consume no less than 1200 calories per day, otherwise the body will start a famine mode and it will be even harder to lose weight.

2. It is not necessary to weigh every day.

It is recommended to measure circumference at a fixed time every week, as weight fluctuations are influenced by too many factors.

3. Allowing occasional indulgence

Arranging a "cheat meal" once a week can actually avoid the metabolic adaptation plateau period.

An office worker used this method and lost 12 pounds and a full 9 centimeters in waist circumference at home in three months. Remember that losing weight is not self destructive, but about cultivating sustainable healthy habits. Take advantage of the cool autumn weather and start your home transformation plan today!