Must see for obese people! By mastering these methods, weight will naturally decrease

Wearing a thick coat in winter, the numbers on the weight scale seem to expand as well? Don't rush to hide the scale under the bed, the truth of fat accumulation may be hidden in some overlooked details of your life. When the body quietly presses the "energy storage mode" and learns to cooperate with the metabolic system, it can make weight numbers obediently decline more than going hungry.

1. Re understanding hunger signals

1. Distinguishing between true and false hunger feelings

Stomach growling may not necessarily be a feeding instruction, but rather a confusing signal caused by dehydration. Next time you have an appetite, drink 300ml of warm water first and wait for 15 minutes before judging. True physiological hunger is often accompanied by mild dizziness and lack of attention, while drooling at the sight of food pictures is mostly psychological hunger.

2. Adjust eating rhythm

Break down three meals a day into five to six small meals, using fist sized portions as a reference standard. This "eat less, eat more" pattern can maintain blood sugar stability and avoid overeating caused by excessive hunger. Remember to finish the last bite of food 3 hours before bedtime, leaving enough time for the digestive system to be on duty.

2. Optimize dietary structure

1. Protein priority principle

Eat protein sources such as eggs, fish, or soy products before each meal. These foods require more energy to digest and can also prolong satiety. Try using steamed chicken breast chunks instead of afternoon cookies and snacks, as the satisfaction will last longer.

2. Smart choice of staple food

When switching from white rice to mixed grain rice, it is advisable to mix one-third of the amount of brown rice to start adapting. Steaming potatoes with skin can retain more dietary fiber, and microwave heated purple potatoes are more suitable as overtime snacks than cakes.

3. Activate daily energy expenditure

1. Non exercise calorie expenditure

Walking back and forth while answering phone calls and stretching while watching TV, these fragmented activities accumulate quite significantly. Office workers can replace the water cup with a small capacity style to increase the number of water refills; Intentionally parking the car far away while shopping, taking an extra 300 steps every day without realizing it.

2. Utilization of Low Temperature Environment

In winter, the indoor temperature should be appropriately lowered. When the body feels slightly cold, brown adipose tissue begins to actively produce heat. There is no need to deliberately endure the cold. By reducing reliance on heavy home clothes in an environment of 18-20 ℃, the body's automatic heat consumption will quietly increase.

4. Managing Stress Factors

1. Cortisol Control Method

Long term stress can increase cortisol levels in the body, which directly promotes abdominal fat accumulation. Schedule 10 minutes of deep breathing exercises every day, using a rhythm of inhaling for 4 seconds, holding your breath for 4 seconds, and exhaling for 6 seconds, which can effectively reduce the secretion of stress hormones.

2. Improvement of Sleep Quality

During deep sleep, the human body secretes leptin, while staying up late stimulates the secretion of ghrelin. Try charging your phone in the living room, choose blackout curtains to create a dark environment, and a temperature drop of 0.5 ℃ makes it easier to enter the deep sleep stage.

Changing weight is like cultivating plants, forcing seedlings to grow will only have the opposite effect. When a new balance is formed between diet, exercise, and daily routine, the body will naturally find the most suitable weight range. Those seemingly small habit adjustments are rewriting your metabolic code.