After losing 60 pounds: These 3 habits of fasting in the morning are the key to my rapid weight loss!

When the alarm clock rang at 5am, the autumn atmosphere outside the window was strong. The 200 pound girl who used to be so breathless with her shoelaces tied together can now easily complete a 5-kilometer jog in the morning breeze. Many people ask me the secret to losing weight, but in fact, compared to a strict diet plan, these three small habits after waking up in the morning are the key to truly changing me.

1. The golden 30 minutes to awaken metabolism

1. The secret hidden in warm water

After getting up, drink 300 milliliters of warm water at around 40 ℃, which is the gentlest alarm for the sleeping intestines. Compared to ice water stimulating the digestive system, warm water can better promote the excretion of metabolic waste at night. I will add a slice of fresh lemon, vitamin C, and a light sour taste to the water to instantly dispel drowsiness.

2. Ten minute morning stretching

Don't rush to do vigorous exercise, start with simple stretching. Cat style stretching combined with abdominal breathing can awaken the core muscle group; The angel movement against the wall helps open the chest cavity. These seemingly effortless movements can smoothly transition the body from sleep mode to an active state.

2. Metabolic booster before breakfast

1. Correct way to open black coffee

Drink a cup of black coffee 20 minutes before exercise, caffeine can improve fat burning efficiency. Be careful to choose pure black coffee and avoid adding sugar and creamer. If the stomach is sensitive, green tea can be used as a substitute, as its tea polyphenols also help break down fat.

2. Fasting Aerobic Magic

Fast walking, climbing stairs, or skipping rope are all good choices to keep your heart rate in the range of 60% -70% of your maximum heart rate. The temperature is suitable in the early morning of autumn, and outdoor exercise can also supplement vitamin D. The key is to control it within 30 minutes to avoid muscle breakdown.

3. Breakfast Formula with Full Nutritional Density

1. Protein Primer Principle

Two boiled eggs or 150g sugar free Greek yogurt as a base, protein can provide sustained satiety. I often pair 20 grams of chia seeds, which have the property of swelling when exposed to water and can keep the stomach satisfied until noon.

2. Selection of Slow Carbon Compounds

Switching to low GI staple foods such as oatmeal or whole wheat bread will not cause significant fluctuations in blood sugar levels. Sprinkle cinnamon powder not only adds flavor, but also helps stabilize blood sugar levels. Choose low sugar blueberries or apples as fruits to supplement dietary fiber.

Special reminder: These habits need to be adjusted according to one's own situation. Anemic individuals should avoid exercising on an empty stomach, and patients with gastric ulcers should use black coffee with caution. At the beginning, you can reduce your water intake by half and gradually increase it after your body adapts. Remember those seemingly small morning rituals, which over time can become tremendous energy that changes lives. This autumn, why not start your health journey with the first cup of warm water tomorrow morning.