Can you lose weight without dieting or exercising? 5 lazy weight loss methods make it easy for you to lose weight

In winter, wrapped in a thick coat, the flesh on my waist seemed to expand by three parts. Looking at the stubborn number on the weight scale, is it that even the gym annual pass is about to accumulate dust? Don't rush to throw your weight loss plan into the "next year" folder, in fact, shedding fat doesn't necessarily require being hungry enough to see stars or tired enough to doubt life.

1. Adjusting the order of eating can affect absorption

1. Drinking soup before eating

Drinking 200ml of clear soup before meals can activate the satiety signal in the stomach. The dietary fiber in green leafy vegetables swells like a sponge absorbing water, freeing up less space for subsequent staple foods. Experiments have shown that this sequence can reduce postprandial blood glucose fluctuations by 30%.

2. Protein comes in second place

Fish, fish, eggs, and milk require longer digestion time and provide a sense of fullness like sustained-release capsules. When the stomach transmits the signal of "full" to the brain, the intake of carbohydrates naturally decreases by 15% -20%.

3. The last staple food to eat

At this point, there is very little space left in the stomach, and half a bowl of rice can produce a sense of satisfaction. Try replacing the bowl for serving rice with a palm sized small bowl, and visually deceive by filling it up directly.

2. Cleverly using temperature difference to reduce fat

1. Drinking water at room temperature instead of ice water

Body temperature requires energy to heat ice water, but this consumption is minimal. The truly useful thing is to keep the body warm. For every 1 ℃ increase in body temperature, basal metabolic energy increases by 12%. Holding a thermos and drinking warm water is more practical.

2. Alternating between hot and cold water during bathing

First, rinse with 40 ℃ hot water for 3 minutes, then switch to 20 ℃ warm water for 30 seconds, and repeat the cycle 3 times. This temperature difference stimulation can double the activity of brown fat and burn calories continuously for up to 6 hours. People with sensitive skin should use with caution.

3. Integrating fragmented exercise into daily life

1. Matting your toes while brushing your teeth

Two minutes of heel lifting exercise in the morning and evening is equivalent to walking an additional 500 steps. The calf muscles are like miniature water pumps, which can promote blood circulation in the lower limbs. Regularly rotating the ankles while sitting also has a similar effect.

2. Squat against the wall while watching TV

Slowly squat with your back against the wall until your thighs are parallel to the ground, and then rest until your legs tremble. Accumulating 10 minutes a day is equivalent to 20 minutes of jogging, which can burn calories and strengthen the core muscle group.

4. Sleep is the cheapest weight loss supplement

1. Turn off electronic devices 15 minutes in advance

Melatonin is secreted more fully in complete darkness, and the secretion of growth hormone in the human body during deep sleep is three times that of wakefulness. This hormone specifically breaks down fat.

2. Keep the bedroom at 18-20 ℃

A slightly cool environment forces the body to burn brown fat to maintain body temperature, while covering with a thick blanket actually affects heat dissipation. Wearing socks to sleep can hinder foot heat dissipation, so it's better to try loose woolen sleepwear.

5. Stress management is more important than dieting

1. Take 5 minutes of deep breathing every day

When cortisol levels rise, the body will automatically accumulate visceral fat. Using the 4-7-8 breathing method: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds, three rounds can reduce stress hormones by 40%.

2. Chewing sugar free gum

Chewing can trick the brain into releasing serotonin and alleviate anxious eating. Choosing products containing xylitol can satisfy oral desires without causing blood sugar fluctuations.

These methods are like passive skills in games, which can continue to work without deliberate manipulation. Starting from turning off the TV watching tablet tonight, let your body quietly burn fat during sleep. Healthy weight loss is never a 100 meter sprint, but finding the marathon that suits your pace the most.