Losing 10 pounds in 2 months! Spending 10 minutes doing 3 things at night, my lower abdomen slowly shrinks

At 10 o'clock in the evening, are you also lying on the sofa scrolling through your phone? Don't rush to blame yourself, this is actually the golden period for weight loss! As long as you use the right method, you can lose weight lying down. Those who complain about not having time to exercise actually waste the best opportunity to burn fat before going to bed every day.

1. The principle of burning fat 10 minutes before bedtime

1. Basic metabolism accelerates at night

The human body will experience a small metabolic peak 3 hours after falling asleep, during which the process of lowering body temperature can consume an additional 12% of calories. Seize the bedtime warm-up time to achieve twice the result with half the effort.

2. Parasympathetic dominant period

From 9-11 pm, the body enters repair mode. At this time, doing soothing exercises does not stimulate cortisol secretion, but can promote the release of growth hormone.

3. Fasting state bonus

Engaging in light activity 3-4 hours after dinner can effectively mobilize fat reserves for energy supply. Exercising for 1 minute during this time period is equivalent to 1.5 minutes in the morning.

Two and Three Must Do Fat Burning Tips

1. Lean your legs against the wall for 3 minutes

Lie flat and keep your legs perpendicular to the wall, keeping your hips close to the wall. This action can promote lymphatic return and improve lower limb edema. Pay attention to using a small pillow to protect your waist.

2. Abdominal breathing training

Use 5 seconds of inhalation to inflate the abdomen, and 7 seconds of slow exhalation to contract the abdomen. Repeating 20 times is equivalent to doing 50 abdominal rolls, which can also improve sleep quality.

3. Full body stretching exercise

Kneel and lie down like a cat stretching, and perform spinal wave exercises with breathing. This action can relax the tense muscle group all day long and burn the same amount of calories as taking 300 slow steps.

III. Precautions to Remember

1. Avoid strenuous exercise

Before bedtime, the heart rate should not exceed 100 beats per minute, otherwise it will affect melatonin secretion. Yoga, stretching and other soothing exercises are the most suitable.

2. Control room temperature

Keeping the bedroom at 18-20 ℃ can most activate brown fat. You can open the window for ventilation half an hour in advance.

3. Supplement appropriate amount of water

Drinking 100ml of warm water in small sips after exercise can promote metabolism without causing frequent nocturia.

4. Visible effect

After two weeks of continuous adherence, you will find that your waist circumference becomes noticeably looser when you wake up in the morning. An office worker tested that after one month, their waist circumference decreased by 3.5 centimeters and their sleep quality also significantly improved. Remember that weight loss is not self punishment, but a gentle gift to the body. Let's start these 10 minutes tonight Strange time, your flat belly is beckoning to you!