During the weight loss period, correct these bad habits, develop 3 good habits, and regain a slim self in 3 months

Are there always some "stumbling blocks" on the road to weight loss that make people repeatedly fail? Despite eating very little, their weight remains unchanged; Exhausted from exercise, my waist circumference has actually become thicker. In fact, 90% of weight loss failures stem from these invisible killers, and getting rid of them is more important than dieting and exercise!

1. Three weight loss habits that must be quit

1. Staying up late destroys everything

Lack of sleep can lead to a 23% decrease in leptin and a 15% increase in ghrelin. Many people don't know that staying up late for three consecutive days will activate the "hunger mode" and automatically accumulate fat in the body.

2. Devouring

It takes 20 minutes for the brain to receive satiety signals from eating. People who eat too quickly consume an average of 22% more calories, and it is recommended to chew each bite 20-30 times.

3. Overreliance on meal replacement

Long term use of meal replacement can lead to a 40% decrease in basal metabolic rate. Meal replacements should not be used more than 3 times a week and should be accompanied by sufficient protein.

2. Developing these three habits is equivalent to cheating

1. Drinking a cup of warm water in the morning

Drinking 300ml of warm water on an empty stomach can activate the metabolic system. Experiments have shown that people who adhere to this habit consume an average of 50 more calories per day.

2. Eat vegetables first and then eat

Change the order of eating: vegetables → protein → staple food. This operation can reduce postprandial blood sugar fluctuations by 34% and decrease fat synthesis.

3. Fragmented exercise

Short term exercise of 5 minutes 6 times a day (such as climbing stairs, squats) is more effective than continuous exercise of 30 minutes. This mode is more capable of continuously stimulating metabolism.

3. Detail traps that you may overlook

1. Hidden sugar

Salad dressings, beef jerky and other "healthy foods" have astonishing sugar content. A 100g pack of beef jerky is equivalent to eating 9 sugar cubes.

2. Incorrect Exercise Time

Skipping breakfast before exercising in the morning can burn muscle rather than fat. The best time to burn fat is from 4 to 6 pm, when body temperature is highest.

3. Emotional eating

Stress can cause cortisol levels to increase threefold, directly leading to abdominal fat accumulation. You can use smelling citrus essential oil instead of snacks.

Four, Three Month Transformation Plan

This is how to execute

First month: Focus on quitting bad habits

Starting from the easiest bad habits to change, focus on breaking one point per week. Record daily diet and sleep habits.

Second month: Establish exercise rhythm

Choose fun sports such as dancing and swimming, 4 times a week, with no more than 40 minutes per session. The effect is better when combined with strength training.

Month 3: Consolidate a healthy lifestyle

At this point, the body has formed new metabolic memories, with a focus on maintaining a regular diet and exercise habits, allowing for one "indulgent meal" per week. Remember, weight loss is not a short-term sprint, but a lifelong practice. When these habits are integrated into life, you will find that maintaining a good figure is as natural as breathing. Let's start taking action now, the changes in the mirror in 90 days will make you grateful for today's decision!