One hour in the morning is too much! I do three things every day. I lost 8 pounds in one month and my waist became thinner

The morning sun shone through the curtains, and the alarm clock woke up naturally before it even went off. The morning time of this season is particularly precious. Seizing the golden hour to do a few things right is more effective than tinkering for two hours at night. An office worker persisted in this morning ritual for 30 days, resulting in a direct reduction of waist circumference from 72cm to 68cm and a decrease of 2 percentage points in body fat percentage.

1. Magic Moment for Aerobic Fasting

1. Choose Low Intensity Exercise

Drink warm water directly after getting up, and then do 20 minutes of brisk walking or yoga. At this time, the glycogen reserves in the body are the lowest, and the fat burning efficiency is 27% higher than at night. Be careful to avoid intense exercise as it can easily cause hypoglycemia.

2. Using sunlight to awaken metabolism

Exposure to natural light during outdoor exercise can synchronously regulate the biological clock. Research has found that morning light exposure can increase the basal metabolic rate throughout the day, equivalent to consuming half a bowl of rice more calories.

3. Timely supplement after exercise.

Within 30 minutes after the end of exercise, consume protein, such as boiled eggs with half a corn. During this period, muscles have the highest absorption and utilization rate of nutrients, which can prevent muscle loss.

2. The golden combination of morning diet

1. Warm water turns on the metabolic engine

After sleeping all night, the body is in a mild dehydration state. 300ml of warm water can activate the digestive system, and it is ideal to control the water temperature at around 40 ℃.

2. High quality protein base breakfast

Choose high protein foods such as eggs, sugar free soybean milk, and a small amount of slow carbon. This combination can maintain a feeling of fullness for 3 hours and avoid impulsive snacking in the morning.

3. The correct way to drink black coffee

Drink no more than 200ml one hour after exercise. Caffeine can increase fat oxidation rate by 9% -12%, but drinking on an empty stomach may irritate the gastric mucosa.

3. Tips for shaping fragmented time

1. Do heel lifting exercises while brushing teeth

Use 3 minutes of brushing time to stand on tiptoe 30 times in 3 groups. This small movement can activate the calf muscles and promote blood circulation in the lower limbs.

2. Stand against the wall after breakfast

Stand against the wall for 15 minutes after meals, with the back of the head, shoulder blades, buttocks, and heels pressed against the wall. This posture can correct body posture and consume an average of 45 calories more.

3. Adjust breathing during commuting

Use abdominal breathing method, inhale for 4 seconds - hold for 4 seconds - exhale for 6 seconds. This breathing pattern can activate the parasympathetic nervous system and reduce levels of stress hormones.

4. Morning minefields that must be avoided

1. Do not weigh yourself immediately

Morning weight is greatly affected by water fluctuations, and it is recommended to measure it once a week at a fixed time. Daily weighing can easily cause unnecessary anxiety.

2. Avoid high-intensity interval training

Cortisol levels are naturally elevated in the morning, which may increase the burden on the body due to HIIT. Suitable for holding until the afternoon or evening.

3. Don't skip breakfast.

Long term fasting may trigger the body to enter "energy-saving mode", which may actually lower metabolic rate. A high-quality breakfast is key to maintaining metabolism. The most wonderful thing about this morning routine is that after forming a habit, it is completely effortless, just like brushing teeth every day. A performer shared: "I used to think that losing weight meant sweating profusely, but now I find that the best weight loss code is hidden in the morning breeze. Remember that change is not about intensity, but about persistence. Starting tomorrow, use this golden hour to fully charge yourself!