Don't blindly lose weight anymore! 5 efficient weight loss rules summarized by people over 20 pounds

Looking at the motionless numbers on the scale, do you feel like even drinking water is gaining weight? Those who have tried the extreme method of "losing five pounds in three days" know that rebounding is even more terrifying. A smart person who truly sheds 20 pounds of fat has already figured out the small temper of their body.

1. Don't go against basal metabolic rate

1. Hunger mode is the biggest pit for weight loss

Eating only boiled vegetables for three consecutive days may cause weight loss, but the body will activate self-protection mechanisms to automatically reduce calorie consumption. Just like turning on power-saving mode on a phone, even the calories burned by breathing are reduced.

2. Protein is the gasoline that drives metabolism.

Every meal ensures a palm sized supply of high-quality protein, including eggs, fish, or soy products. Digesting protein itself consumes a large amount of calories and can also prevent muscle loss and metabolic decline.

2. Exercise should choose the right time

1. High aerobic efficiency on an empty stomach in the morning

After waking up, the body's glycogen reserves are low. At this time, brisk walking or climbing stairs will prioritize mobilizing fat for energy supply. People with low blood sugar should try with caution.

2. Strength training is an invisible fat burning skill.

Within 48 hours after training muscles, the body continues to burn calories. 2-3 deep squats and plank support per week are more cost-effective than daily treadmills.

3. Gut microbiota determines the difficulty of weight loss

1. Dietary fiber is a probiotic diet

Half a pound of dark vegetables paired with mixed grain rice every day provide nutrition to the gut microbiota. When the microbiota is balanced, the efficiency of the body in breaking down fat will be significantly improved.

2. Fermented foods have hidden secrets.

The active probiotics in sugar free yogurt and kimchi can improve the intestinal environment. But it is important to choose natural fermented products that are low in salt and sugar.

4. Sleep quality affects fat breakdown

1. Lack of sleep can lead to a surge in hunger.

After staying up late, one may crave high calorie foods the next day, which is not a matter of willpower. When sleep is insufficient, the hormone levels that control appetite will be completely disrupted.

2. Deep sleep is the golden period for fat burning

Go to bed before 11pm at night and ensure 4-5 complete sleep cycles. Growth hormone is secreted most vigorously during deep sleep, which is a pure natural fat decomposer.

5. psychological suggestion is more important than calorie counting

1. Say goodbye to the "black or white" eating mindset

Occasionally eating a piece of cake will not ruin weight loss results, excessive criticism can easily lead to overeating. Allowing oneself to have 2-3 relaxing meals per month will help maintain a more stable mindset.

2. Establishing a positive feedback mechanism

Recording changes in body circumference is more meaningful than weighing. When the waist circumference shrinks by 3 centimeters, this sense of achievement will be transformed into sustained motivation. The essence of weight loss is to collaborate with the body, not to wage war. Those who can maintain a good figure for a long time have just found the code to coexist peacefully with metabolism. Starting from today, try to treat it in a way that your body likes. Perhaps next month at this time, you will also become someone else's "lean physique".