Losing weight is not painful! 5 small changes that helped me lose 20 pounds in 3 months

Have you noticed that there are always people around you complaining that losing weight is like a war? I was dizzy with hunger, and I doubted my life after exercising. As a result, the number on the scale was still as stable as Mount Tai. Actually, you may have misunderstood your body. What it needs is not severe torture, but gentle negotiation. Those seemingly insignificant daily actions often hide the secret key to changing body shape.

1. Familiarize Your Plate

1. Protein First Rule

Reaching the chopsticks that pick up the first dish of each meal towards steamed fish or braised beef can deceive the satiety center of the brain. When high-quality protein occupies one-third of the stomach space, the subsequent intake of carbohydrates will naturally decrease, but the body will actually feel more satisfied.

2. Color Occupy Strategy

attempts to make three or more bright colors of vegetables appear on the plate at the same time, such as orange for carrots, green for broccoli, and purple for cabbage, visually enriching the performance and reducing thirst for a single high calorie food Hope. A study found that people with colorful diets consume an average of 200 fewer calories per day.

2. Crack the snack time password

1.15 minute buffer period

When you suddenly want to eat cake during afternoon tea time, drink 300ml of warm water first and set the phone timer. Most impulsive appetites naturally subside during the waiting process, and this trick can intercept about 70% of non essential calorie intake.

2. Smart Replacement Plan

Keep independently packaged roasted chickpeas or flavored seaweed in office drawers. Their protein and fiber combination can produce a crispy sensation similar to potato chips, but with only one-fifth of the calories. Please choose the sugar free version.

3. Turn exercise into a daily Easter egg

1. Fragmented micro exercise

Doing heel lifting exercises during elevators and alternating leg lifting while brushing teeth can consume an additional 150 calories per day. The key is to transform exercise from a 'must complete task' to a 'readily available reward'.

2. Selection of social activities

It is easier to insist on play badminton with friends than running alone. The pleasure brought by competition will make the body forget fatigue. The swing exercise three times a week has unconsciously completed a combination of aerobic and anaerobic training.

4. Sleep is the best fat burning supplement

1. Melatonin regimen

90 minutes before bedtime, dim the bedroom lights to avoid blue light stimulation and allow melatonin to naturally secrete. During deep sleep, the body secretes 30% more leptin than during wakefulness, which is the scientific basis for lying down and losing weight.

2. Temperature regulation techniques

Keep the bedroom at 18-20 ℃ to fall asleep, and a cool environment promotes the activity of brown fat. This special type of adipose tissue is like a built-in heater, specifically burning regular fat to maintain body temperature.

5. Stress management is more important than calorie counting

1. Respiratory stress reduction method

When feeling anxious, try the 4-7-8 breathing method, inhale through the nose for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This action can immediately lower cortisol levels and avoid the vicious cycle of emotional eating.

2. Mindfulness based eating training

Turn off electronic devices while eating and use non dominant hands to hold chopsticks. This deliberate "inconvenience" will force the brain to focus on the eating process, naturally slowing down the eating speed and allowing the satiety signal to be transmitted in a timely manner.

The body never needs to be tested The enemy of clothing, but the partner waiting for understanding. When these adjustments become a part of life, you will find that the changes on the scale are just a byproduct of your health journey. Tomorrow at breakfast, try putting that boiled egg on the plate first, and perhaps change starts with this small gesture.