No dieting, no rebound! 30 day weight loss plan helps you shed 5 pounds of pure fat

Wearing a thick coat in winter, the numbers on the weight scale secretly increase? Don't rush to break up with hot pot milk tea! Scientific weight loss is never something that comes out of hunger. By mastering the secret rules of body metabolism, after 30 days you will find that shedding 5 pounds of pure fat is as simple as opening a package box - the key is to use the right unboxing tools. Why is it difficult to lose weight when hungry?

1. The body activates the "energy-saving mode" [SEP]. When calorie intake suddenly decreases, the brain will mistake it for famine and automatically lower the basal metabolic rate. Just like when a phone is turned on to power-saving mode, the fat burning rate is directly reduced by 30%, and the weight may temporarily decrease, but the loss is mostly water and muscle.

2. Retaliative binge eating ambush

Long term suppression of appetite can easily trigger psychological compensation mechanisms, and one day suddenly lose control and gnaw on the entire cake cabinet. Research has found that people who repeatedly go on a diet have an 80% chance of rebounding in the end, just like a compressed spring always rebounding higher.

2. Eating enough of the three major nutrients is the king

1. Protein is a metabolic accelerator

Daily intake of 1.6-2.2 grams of protein per kilogram of body weight, boiled eggs, chicken breast, and Greek yogurt are all good choices. The thermal effect of protein in food can increase metabolic rate by 15% -30%, which is equivalent to burning half a bowl of rice while lying down.

2. High quality carbohydrates stabilize blood sugar

Replace white rice with brown rice and choose whole wheat bread. These low GI carbohydrates are like sustained-release capsules, providing stable energy supply for 6 hours. When you suddenly want to eat sweet food, take a few bites of sweet potatoes first. Don't ride the roller coaster of blood sugar, and it's not easy to accumulate fat.

3. Healthy fats promote fat burning

Unsaturated fatty acids in avocados and nuts can activate lipolytic enzymes. Cold mix vegetables with olive oil and supplement Omega-3 with salmon, these good fats are like lubricants for the metabolic system.

3. Exercise should play "addition, subtraction, multiplication, and division"

1. Addition: Strength training twice a week

Compound exercises such as squats and push ups, which require continuous energy consumption for 48 hours after completion. For every 1 kilogram increase in muscle mass, consuming an additional 110 calories per day is equivalent to automatically losing 5.5 kilograms of fat in a year.

2. Reduce: Aerobic exercise control duration

Slow jogging and skipping rope should not exceed 45 minutes, as excessive time can break down muscles. Try intermittent high-intensity training, such as running fast for 1 minute and walking slowly for 2 minutes in a loop. 20 minutes is equivalent to running at a steady pace for 1 hour.

3. Multiplication: Move in fragmented time

Do heel lifting exercises while brushing teeth, squat against the wall while watching TV shows. These scattered expenses accumulate and can burn an additional 2000 calories per month, equivalent to 22 packs of potato chips.

4. In addition to: accurately calculating exercise volume [SEP], wear a fitness bracelet that can measure heart rate to ensure that the fat burning heart rate is within the range of (220 age) x 60% -70%. At this intensity, the fat supply ratio is highest, just like when a car is in the most fuel-efficient gear.

4. Sleep is an invisible fat burning switch

1. Deep sleep secretes leptin

to ensure 7-9 hours of sleep per day, and growth hormone secretion is most vigorous from 23:00 to 2:00. At this point, the rate of fat breakdown is twice that of waking up, equivalent to secretly burning fat in night mode.

2. Staying up late triggers cortisol riots.

Stress hormones secreted by the body during sleep deprivation can increase abdominal fat threefold. If you have to stay up late, supplementing with magnesium rich foods such as bananas and spinach the next day can help restart your metabolic system.

Now open the phone memo and write down tomorrow's meal combinations and exercise plans. 30 days later, when you easily put on last year's jeans, you will understand that scientific weight loss is like playing a game of clearing levels - finding the right strategy manual, and completing the rewards is a brand new version of yourself.