I lost weight from 190 pounds to 120 pounds, and after losing 60 pounds, to be honest, I insisted on 5 things that I wouldn't suffer

Does the transformation from 190 pounds to 120 pounds sound like an unattainable dream? In fact, the secret to losing 60 pounds is hidden in 5 small things that are "not to suffer". The extreme dieting and crazy exercise that I tried in those years have become nothing, and the most effective ones are actually the most inconspicuous daily habits.

1. Eating enough basal metabolism is the king

1. Calculate the basal metabolic rate every day

Use the formula (height cm-105) × 30 to calculate the minimum daily calorie requirement, ensuring that the intake is not lower than this value. Getting hungry will only activate the body's' hunger mode '.

2. Every meal must have high-quality protein.

Eggs, chicken breast, and tofu should be eaten alternately. The thermal effect of protein can increase the consumption of 30% more calories during the digestion process. People who eat two eggs for breakfast will automatically consume 200 fewer calories for lunch.

3. Smart choice of carbohydrates

Replace white rice with mixed grain rice and noodles with buckwheat noodles. These low GI foods can maintain blood sugar stability and prevent overeating.

2. Fragmented exercise has amazing effects

1. "2-minute rule" 6 times a day

Get up and do 2-minute exercise every hour, which can be squats, jumping, or climbing stairs. Research shows that the amount of heat consumed in this way is equivalent to 30 minutes of continuous exercise.

2. Utilize TV viewing time

to do tablet support or hip bridge during advertising time, and complete three core training sets in one episode of a TV drama.

3. Walk more on the commute

Get off two stops early or park the car in the farthest parking space from the elevator. Over time, we can walk an additional 150 kilometers per year.

3. Sleep is the best fat burning period

1. Ensure 7 hours of golden sleep

During deep sleep, growth hormone secretion is most vigorous, which can promote fat breakdown. Sleeping one hour less will result in an additional 300 calories the next day.

2. Stay away from blue light 90 minutes before bedtime

Mobile phone screens can inhibit melatonin secretion and affect the activity of fat metabolism enzymes. Switching to listening to light music or meditation yields better results. 3. Keep the bedroom temperature at 18 ℃. A cool environment can activate brown adipose tissue, which can burn an additional 100 calories in one night.

4. Happiness and stress reduction are the key to sustained weight loss

1. 15 minutes of mindful eating every day

Focus on experiencing the taste of food and chew slowly. This can reduce food intake by 20% compared to eating while looking at your phone.

2. Develop a non food reward mechanism

Reward yourself with a movie instead of a big meal after losing 5 pounds. It is important to form a positive cycle.

3. Find the fun points of sports

If you dislike running, you can try dancing, swimming, or rock climbing. Enjoying sports is the key to persisting for a lifetime.

5. Recording makes progress visible

1. Weekly body circumference measurement

Changes in waist and leg circumference are more meaningful than weight numbers, as weight may increase instead of decrease during muscle growth.

2. Comparing photos is more intuitive.

Taking full body photos from the same angle every month has a more motivating visual impact than data.

3. Prepare a fitted target outfit

The one size smaller jeans are the best power source, and the subtle changes during fitting are worth celebrating. The journey from XXL to S size actually doesn't require gritting your teeth and persevering. By adjusting 5 daily habits, you will find that weight loss can also be elegant. Those seemingly small changes, when fermented over time, can produce astonishing compound interest effects. Remember, the methods that make you comfortable and persistent are the truly effective secrets to weight loss.