Losing weight, following these 6 rings, within 12 weeks, weight will increase from 135 pounds to 108 pounds

To shed excess fat, you don't need to push yourself too hard. Those seemingly harsh weight loss methods often make people give up halfway. Why not try these six simple changes to naturally reduce weight.

1. Quit the habit of staying up late

1. Lack of sleep can disrupt leptin secretion

Research has found that people who only sleep for 5 hours a day for a week will have a 15% decrease in leptin levels in their bodies. Ensuring 7-8 hours of high-quality sleep is more important than dieting.

2. Fixed sleep schedule

Sleeping and waking up at the same time every day helps establish a biological clock. Don't sleep in on weekends to avoid the impact of "social jet lag" on metabolism.

2. Quit sitting for long periods of time

1. Engage in activity for 3 minutes per hour

Set an alarm to remind yourself to stand up and walk, stretch or squat. This fragmented movement can continuously activate metabolism.

2. Choose dynamic commuting

Get off two stops early and walk, or switch to cycling to work. Consuming an additional 200 calories per day can result in a weight loss of nearly 10 pounds per year.

3. Quit refined sugar

1. Beware of hidden sugar

Many "healthy foods" have astonishing sugar content, such as certain yogurts and cereals. Develop the habit of checking ingredient lists and choose products without additives.

2. Replace

fruit with natural sweetness for milder fructose metabolism. Blueberries, strawberries and other low sugar fruits are good snack choices.

4. Quit emotional eating

1. Distinguish between true and false hunger

Drink a glass of warm water and wait for 10 minutes. If you are still hungry, eat again. Often, thirst or anxiety can be mistaken for hunger.

2. Prepare healthy snacks

Store salt free nuts and ready to eat chickpeas in the office to avoid overeating when extremely hungry.

5. Quit excessive alcohol consumption

1. Alcohol inhibits fat metabolism

The liver will preferentially break down alcohol, making it easier to store other calories as fat. It is advisable to drink alcohol no more than twice a week.

2. Choose low calorie drinks

Use sparkling water and lemon instead of beer, and choose dry red wine instead of sweet. Reduce unnecessary calorie intake.

Sixth, quit extreme dieting

1. Ensure basic nutrition

intake of no less than 1200 calories per day, ensuring protein and essential fatty acid supply. Excessive dieting can lower the basal metabolic rate.

2. Allow occasional relaxation

Schedule a "free meal" every week to meet psychological needs and avoid plateau periods caused by metabolic adaptation. The process of changing these habits is actually learning to communicate with the body. Weight loss is just a side effect, but more importantly, establishing a sustainable and healthy lifestyle. Remember, weight loss is not a 100 meter sprint, but a marathon. Give yourself three months, and you will reap unexpected changes.