Must see for weight loss: 3 scientific methods that specialize in fat and prevent muscle loss

In winter, wrapped in a thick coat, the numbers on the weight scale have become a thorn in the heart for many people. Don't rush to learn those extreme dieting methods online. The truly effective way to lose weight is never to let the body suffer from hunger. By mastering these scientific principles, you will find that shedding fat while retaining muscle is as traceable as solving a math problem.

1. Protein intake should be on time like receiving a salary

1. High quality protein is essential for every meal

Old friends like chicken breast, fish, and soy products should be seen every day, as the amino acids produced by their breakdown are muscle repair workers. Experiments have shown that people who evenly distribute daily protein among three meals have a 23% higher muscle synthesis efficiency than those who concentrate on one meal.

2. There are rules for adding meals after exercise.

It is ideal to supplement 20-30 grams of protein within 30 minutes after strength training. At this time, muscle cells are like students who have just finished class, eagerly waiting for nutritional supplements. A cup of Greek yogurt paired with nuts is both convenient and effective.

2. Learning to be picky about food in exercise plan

1. Strength training is a compulsory course

Don't be scared by the iron lumps in the gym, start with weight training. Compound movements such as squats and push ups can activate multiple muscle groups simultaneously, and the afterburning effect of burning calories can last for 48 hours after training.

2. Strategies for Aerobic Exercise

Instead of spending an hour on a treadmill, it's better to try high-intensity interval training. The combination of 20 minutes of Poppy Jump and Fast Run has a fat burning efficiency that is 1.5 times that of slow running at a constant speed, while also avoiding muscle breakdown. Remember not to exceed 3 times a week to give your body time to recover.

3. Sleep is an invisible weight loss assistant

1. Melatonin affects fat metabolism

Growth hormone secreted during deep sleep can promote fat breakdown for energy supply. People who often stay up late will experience an 18% decrease in leptin levels and a 15% increase in ghrelin, which is equivalent to eating half a bowl of rice more every day.

2. There is a secret to adjusting the room temperature.

Setting the bedroom temperature to around 18-20 ℃ can increase the activity of brown fat by 10%. This special type of fat is specifically responsible for burning heat to produce heat, and can be considered as a built-in "fat burning small heater". Adjusting one's diet is like replacing a car with high-quality gasoline, an exercise plan is like regular maintenance, and adequate sleep is essential for parking and turning off the engine. The three links are interrelated, and using the right methods can make this precision instrument of the body operate efficiently. Remember, a healthy body shape is not created by hunger, but by gradually shaping it through scientific strategies.