I have successfully lost 35 pounds. In summary, one important reason why I cannot lose weight is that I have been fasting for too long!

Long fasting time can indeed become a stumbling block on the road to weight loss. Many people think they can lose weight when hungry, but they don't realize that their bodies are much smarter than we imagine. When fasting for too long, the body will activate self-protection mechanisms, making weight loss more difficult.

1. Three major bodily reactions of fasting for too long

1. Automatic decrease in metabolic rate

When the body feels insufficient energy, it will actively reduce the basal metabolic rate. Just like turning on power-saving mode on a phone, the amount of heat consumed naturally decreases. Research has found that after 12 hours of continuous fasting, the metabolic rate may decrease by 5-8%.

2. When the fat storage mode is turned on [SEP], if the body does not eat for a long time, it will mistakenly think that it is facing famine. When eating again, priority will be given to converting calories into fat storage. This' yo yo effect 'is the reason why many people are gaining weight as they lose weight.

3. More severe fluctuations in blood sugar

Eating on an empty stomach for too long can cause blood sugar to rise and fall like a roller coaster. This not only makes it easy to overeat, but also increases the risk of insulin resistance.

2. Scientific eating schedule

1. Breakfast should be no later than 2 hours after waking up

Timely energy supplementation after waking up can effectively activate metabolism for the day. High quality protein paired with composite carbohydrates is an ideal choice.

2. Eating every 4-5 hours is key to maintaining stable blood sugar levels. Eating in small amounts multiple times is more beneficial for controlling appetite than having three meals a day.

3. End eating 3 hours before bedtime

Give the digestive system enough rest time, but also do not let the fasting time exceed 12 hours.

3. Practical tips for breaking the fasting trap

1. Carry healthy snacks with you

A small handful of nuts or sugar free yogurt can replenish energy in a timely manner when hunger strikes.

2. Adjust dietary structure

Ensure protein and dietary fiber at each meal, which can provide a more lasting sense of fullness.

3. Learn to distinguish between true and false hunger

Drink a glass of warm water and wait for 15 minutes. If the hunger disappears, it is likely to be thirst or emotional eating.

Losing weight is not something that comes out of hunger, but the wisdom that comes from eating. Instead of torturing oneself with extreme dieting, it's better to learn to cooperate with the body. Remember, regular eating is the long-term solution to maintaining a good figure.