Losing weight is not difficult, achieving "3 no's, 3 must's" can help you lose weight unconsciously

The season of cool autumn breeze is a good time to shed the "autumn fat". Many people think that losing weight requires going hungry and exercising excessively, but in fact, by mastering a few simple principles, the body will automatically start the "slimming mode". Those who quietly lose weight are silently sticking to these habits.

One, Three "Don't" Golden Rules

1. Don't overeat

When calorie intake suddenly decreases, the body will activate a "hunger mode" and actively reduce the basal metabolic rate. A smarter approach is to reduce 300-500 calories per day, which is equivalent to eating half a bowl of rice and a spoonful of oil less.

2. Don't stay up late watching TV shows.

Staying up late at night can lead to an increase in cortisol levels, a stress hormone that promotes fat accumulation. People who fall asleep before 23:00 have a waist circumference growth rate 40% slower than those who stay up late.

3. Do not refuse staple foods

Completely skipping carbohydrates will cause the body to break down muscles for energy. Choosing low GI staple foods such as brown rice and oats can stabilize blood sugar levels and provide long-lasting satiety.

Two and Three "must-have" slimming tips

1. Eat enough high-quality protein

Ensure that each meal contains palm sized lean meat or fish, and the thermal effect of protein can burn an additional 30% of calories. Boiled eggs and sugar free soybean milk are good choices for adding meals.

2. Drink plenty of warm water

Drinking 2000 milliliters of warm water every day can increase the basal metabolic rate by 3%. I highly recommend drinking 300ml half an hour before meals to effectively control the amount of food consumed during meals.

3. Resistance training should be done.

Compared to simple aerobic exercise, strength training such as squats and plank support three times a week can burn calories for 72 hours. For every 1 kilogram increase in muscle mass, an additional 100 calories are consumed per day.

3. Details that are easily overlooked

1. Changing the order of eating [SEP]: Drink soup first, then eat vegetables, and finally eat meat and rice. This order can reduce postprandial blood sugar fluctuations by 25%.

2. Using small tableware

to change the plate from 12 inches to 9 inches can reduce food intake by an average of 22% per meal without feeling hungry.

3. Ensure fragmented exercise

6 times a day for 5 minutes of short-term activities (such as climbing stairs, stretching), consuming the same amount of heat as continuous exercise for 30 minutes.

4. Special Reminders

1. Women should pay attention to their menstrual cycle [SEP]. After ovulation, increase their intake of 200 calories appropriately, and avoid weighing during the first three days of menstruation. These fluctuations are normal physiological phenomena.

2. Don't be anxious during the plateau period

Try a "5+2" light fasting when your weight stagnates, eat only 800 calories for 2 days a week, and have a normal diet for the remaining 5 days.

3. Quit hidden sugar

Pay attention to the added sugar in "healthy foods" such as salad dressings and flavored yogurt, as these are the hidden killers of weight gain. Losing weight is not a short-term sprint, but a gentle adjustment of lifestyle. When you turn these principles into habits, you will find yourself quietly changing in the mirror. Remember, a healthy body likes a regular lifestyle. Starting today, practice these simple methods to make weight loss a natural thing.