I lost weight from 138 pounds to 108 pounds in March! Just rely on 'hunger for one meal', don't eat less every meal, and don't rebound

There is more and more flesh on my body! Don't rush to get a fitness card, the wisdom left by our ancestors may help you easily lose weight. The weight loss tips hidden in ancient books are much more reliable than dieting and going hungry!

1. Scientific principle of intermittent fasting

1. 16:8 light fasting method

Maintain a fasting state for 16 hours a day and control the eating time within 8 hours. This method can activate the autophagy mechanism of cells and promote fat breakdown. It is recommended to gradually adapt from fasting for 12 hours.

2, 5:2 light fasting mode

Choose 2 days a week to control calories at 500-600 calories, and eat normally for the remaining 5 days. Research has shown that this pattern can improve insulin sensitivity, particularly suitable for individuals with lumbar and abdominal obesity.

2. Dietary arrangement for key meals

1. Eat like an emperor for breakfast

Choose a combination of high protein and high-quality carbohydrates, such as eggs, whole wheat bread, and avocados. This can stabilize blood sugar fluctuations throughout the day and avoid overeating.

2. Principle of 70% Full Lunch

Use your fists to measure the amount of staple food, paired with palm sized protein and two scoops of vegetables. Chew slowly until you're seven tenths full and stop using chopsticks, giving the brain time to receive signals of satiety.

3. Dinner should be served before 6pm.

Follow the ancient saying of "not eating after noon" and not exceed 7pm at the latest. Eating too late can affect the secretion of growth hormone, which is the key to burning fat at night.

3. Dietary tips for not rebounding

1. Deception meal once a week

Arrange the food you want to eat once, which can satisfy psychological needs and stimulate metabolic rate increase. Be careful not to escalate into overeating.

2. Protein first principle

Eating protein foods first at each meal can prolong satiety. High quality protein sources include fish, chicken breast, soy products, etc.

3. Smart Snack Selection

Prepare some high fiber, low GI snacks, such as plain nuts, Greek yogurt, etc. Eating a small amount between meals can prevent excessive hunger.

4. Precautions that must be known

1. Gradual adaptation

Starting from fasting for 12 hours a day and increasing by 1 hour per week, give the body enough time to adapt.

2. Hydration is important

During fasting, it is important to ensure 2000ml of water is consumed daily, such as light tea or lemon water.

3.

Special people should be careful with

Pregnant women, patients with diabetes and people with a history of eating disorders should not adopt the method of fasting.