I lost weight from 190 pounds to 124 pounds, and after losing 66 pounds, I realized that if you don't feel hungry or move vigorously, you rely on these 5 things

Does the transformation from 190 pounds to 124 pounds sound like an unattainable dream? Actually, there's no need to push yourself to the brink of losing weight. Those who lose weight through hunger and crazy exercise often bounce back faster. Real and lasting changes often hide in the most inconspicuous daily habits.

1. Reacquaint the concept of "being full"

1. Change the order of eating

Drink soup first, then eat vegetables, and finally eat the main food. This simple adjustment can bring satiety earlier and naturally reduce calorie intake.

2. Learn the art of chewing

Chew each bite of food 20-30 times. Extending the eating time can allow the brain to receive signals of satiety in a timely manner, avoiding overeating.

3. Say goodbye to distracted eating

Turn off your phone and TV while eating. Focusing on eating can increase food satisfaction and reduce unconscious food intake by 30%.

2. Smart selection of food combinations

1. Protein priority principle

Ensure high-quality protein of palm size for each meal. Chicken breast, fish meat, tofu, etc. can maintain a sense of fullness for a long time.

2. Clever use of dietary fiber

Foods rich in soluble fiber such as konjac and oats can form a protective film in the intestine, slowing down sugar absorption.

3. Make good use of spices

Natural spices such as turmeric and cinnamon can not only improve metabolism, but also reduce thirst for high sugar foods Hope.

3. Break the static lifestyle

1. Fragmented exercise method

Get up and move for 3 minutes every hour of sitting. Simple stretching or squats can have amazing effects over time.

2. Maximizing daily activities

Being able to take stairs instead of elevators and standing instead of sitting. These non exercise calorie expenditures account for 15% -30% of the total daily consumption.

3. Light activity before bedtime

Do 10 minutes of soothing yoga or take a walk before bedtime. Moderately raising body temperature can actually help burn fat after falling asleep.

4. Rebuilding the circadian rhythm

1. Regular meal times

Fix the time of three meals a day to allow the body to form metabolic memory. Irregular diet can disrupt the expression of fat metabolism genes.

2. The golden sleep period

ensures a deep sleep state from 23:00 to 23:00. During this period, the secretion of growth hormone is at its peak, which is a critical period for fat breakdown.

3. Morning Light Therapy

Contact natural light as soon as possible after waking up. Sunlight can reset the biological clock and regulate the balance of leptin and ghrelin.

Fifth, psychological Account Management Method

1. Set a flexible interval

allowing 1-2 "relaxation meals" per week. Strict restrictions can actually lead to overeating.

2. Establish an achievement list

to record every small progress, such as "I took 2000 extra steps today". Positive feedback can enhance the motivation to persist.

3. Visual stimulation

Post target body photos on the refrigerator. Visual stimulation can activate the brain's reward circuit and enhance self-control. Losing weight is not a sprint, but a marathon. Those seemingly small changes can often bring about the most lasting changes. Instead of pursuing rapid weight loss, it's better to cultivate these lifelong healthy habits. Remember, the best weight loss state is when you don't feel like you're losing weight, but your weight is steadily decreasing.