Do you choose dieting or fitness for weight loss? By doing these things, it's hard for you not to lose weight

In the cool autumn season, the knitwear in the wardrobe begins to stir, but the "swim ring" around the waist makes it difficult. The eternal topic of weight loss always attracts special attention during seasonal changes. In fact, there is no need to choose between dieting and fitness to lose excess fat. By mastering these key points, autumn weight loss can be twice as effective.

1. Golden Rule for Dietary Adjustment

1. Protein First Principle

Eat protein rich foods such as eggs, fish, or soy products before each meal. This eating sequence can prolong satiety and automatically reduce the intake of high calorie foods.

2. Cleverly choose carbohydrates

Replace white rice with mixed grain rice and use sweet potatoes instead of potatoes. These low GI carbohydrates can stabilize blood sugar levels and prevent the urge to overeat.

3. Control the eating time window

Concentrate on completing three meals within 8-10 hours, and only drink water or sugar free tea during the rest of the time. This light fasting mode can activate cellular autophagy function.

2. Clever combination of exercise combinations

1. Aerobic exercise on an empty stomach in the morning

After getting up, drink a cup of warm water and do a 20 minute brisk walk or skipping rope. At this time, the glycogen reserves in the body are the lowest and the fat burning efficiency is the highest.

2. Strength training is essential

2-3 times a week for large muscle groups. Increasing muscle mass can increase basal metabolic rate by 5% -10%.

3. accumulation of fragmented exercise

Utilize commuting time to walk more and get up and move for 2 minutes every hour during work. These scattered expenses accumulate quite considerably.

3. Hidden Assistance from Lifestyle Habits

1. Sleep Quality Determines Weight Loss Effect

Ensure 7-8 hours of high-quality sleep every day, and the body secretes a large amount of leptin during deep sleep. Avoid using electronic devices one hour before bedtime.

2. Stress management is important

Long term stress can lead to an increase in cortisol, which can easily accumulate abdominal fat. 10 minutes of meditation or deep breathing every day can effectively alleviate symptoms.

3. Adequate drinking water is crucial

Drinking 2000 milliliters of water every day can cause a 3% decrease in metabolism due to dehydration. You can add a slice of lemon to enhance the flavor.

4. Common misconceptions to avoid

1. Extreme dieting is not advisable

Excessive dieting can lead to a 20% -30% decrease in basal metabolic rate, which can easily rebound after returning to a normal diet.

2. Local weight loss is a false proposition

Fat consumption is systemic, and sit ups alone cannot reduce abdominal fat.

3. Weight is not the only criterion

Muscle density is higher than fat density, and weight may not change much when the body shape improves. It is important to pay more attention to body fat percentage and circumference. Remember, weight loss is not a short-term sprint, but the cultivation of long-term habits. This autumn, why not incorporate these tips into daily life? You will find that healthy weight loss is actually a natural thing. Instead of struggling with which method to choose, it's better to find the rhythm that suits you best and make the weight loss process easy and sustainable.