Don't just focus on the scale when trying to lose weight! These reactions are the real signs of weight loss

When losing weight, staring at the fluctuating numbers on the scale feels like riding a roller coaster? Actually, the body is far more honest than cold numbers. When fat quietly leaves, it will greet you in these special ways - the skin becomes firmer, you can climb stairs without breathing, and even the buttons on jeans can suddenly be easily fastened. These signals are much more reliable than the numbers on a weight scale.

1. The body sends out 5 "weight loss success" codes

1. Clothes start to loosen

The jeans that were stuck in the thigh in the wardrobe can suddenly be easily lifted up, and the collar of the shirt no longer tightens the neck. These changes indicate that visceral fat and subcutaneous fat are decreasing. Muscle density is higher than fat, weight may not have changed but body size has already decreased by a circle.

2. Exercise is no longer painful

Before, I used to gasp like a bellows after running two steps, but now I can continuously do half an hour of fitness exercises. After reducing fat, the burden on the heart and lungs is reduced, muscle endurance is improved, and the body's oxygen supply efficiency is significantly improved. This change is most noticeable when swimming or climbing stairs.

3. Improved skin condition

Slight "orange peel" lines appear on the waist, abdomen, and thighs? Don't worry, this is proof of shrinking fat cells. At the same time, due to dietary adjustments, the skin will become more translucent, and acne and oil production will also decrease.

2. Three easily overlooked metabolic changes

1. The feeling of hunger becomes regular [SEP], and there is no longer a sudden feeling of palpitations and hand tremors due to hunger, and there is no need to constantly snack between meals. This indicates that blood sugar fluctuations tend to stabilize and insulin sensitivity increases, which is an important indicator of improved metabolic function.

2. Taste becomes more sensitive

Suddenly feel that takeout is particularly salty, and milk tea is so sweet that it feels cloying? After the taste buds recover from heavy flavored diets, their perception of natural food flavors will increase, which is a chain reaction brought about by the improvement of gut microbiota.

3. Improved sleep quality

After reducing fat, breathing becomes smoother, nighttime snoring is reduced, and deep sleep time is prolonged. The feeling of waking up naturally in the morning is much more comfortable than waking up with an alarm clock.

Three data points that should be paid more attention to than body weight

1. Waist to hip ratio

Use a soft tape to measure the values at the thinnest part of the waist and the widest part of the buttocks. If the value is below 0.85 for females and below 0.9 for males, it indicates that visceral fat is controlled within a healthy range. For every 0.1 decrease in this number, the risk of metabolic diseases will significantly decrease.

2. Body fat percentage

For people of the same weight, a 5% decrease in body fat percentage may appear to result in a size difference. Home body fat scales may have errors, but long-term observation of trend changes is more valuable as a reference than absolute values.

3. Basic metabolic rate

An increase in muscle mass leads to an increase in resting calorie expenditure, which is the true "lean constitution". Estimate daily basal metabolism using professional instruments or formulas (weight kg x 10+height cm x 6.25- age x 5+5). Losing weight is not a war with a scale, but a process of rebuilding trust with the body. When these positive signals appear one after another, even if your weight has not changed temporarily, it means that your efforts are taking effect. Instead of dwelling on numbers after the decimal point, it's better to listen more to these wonderful signals emitted by the body.