People who are trying to lose weight, do 3 behaviors during the day and 2 behaviors at night to burn fat all day long

The key to achieving better weight loss results is to keep the body in a state of continuous fat burning. In fact, by adjusting a few daily habits, fat can be burned continuously for 24 hours. Those who always say 'drinking cold water makes you fat' may just not have mastered the secrets of these key time points.

1. Three golden fat burning behaviors during the day

1. Drinking warm water on an empty stomach in the morning

After overnight metabolism, the body is in a mild dehydration state. 300ml of warm water can immediately increase the basal metabolic rate by 12%, and the effect lasts for 1 hour. Adding some lemon slices can also promote liver detoxification, but for patients with stomach problems, it is recommended to eat a soda biscuit first.

2. Ensure protein for breakfast

Eating 20 grams of high-quality protein (about the amount of 3 eggs) can increase the heat effect of food by 30%. Protein digestion requires consuming more calories, and this phenomenon will continue until after lunch. Whey protein and deep-sea fish are both good choices.

3. Sunbathing for 10 minutes in the afternoon

The UVB band in ultraviolet light can stimulate the breakdown of subcutaneous fat. Choose between 11am and 3pm and let the sunlight shine directly on your back for 10-15 minutes, which is equivalent to jogging for 20 minutes. Remember to take good care of your face to prevent sunburn.

2 habits that must be quit at night

1. Fasting 3 hours before bedtime

Insulin sensitivity increases at night, and the same food is more likely to be converted into fat at night. If you are really hungry, you can drink 100 milliliters of warm milk, which contains tryptophan and has a sleep aid effect.

2. Avoid retaliatory staying up late.

Cortisol rises again after 23:00, which breaks down muscles to provide energy. The decrease in muscle mass directly leads to a decrease in basal metabolism, forming a vicious cycle of 'the more you stay up late, the more likely you are to gain weight'. Setting the automatic sleep mode of the phone at 22:30 is very effective.

3. Details for Continuously Upgrading Fat Burning

1. Micro exercise during work breaks

Do one minute of wall squatting or heel lifting practice every hour of sitting, which is equivalent to consuming an additional 200 calories throughout the day. Adding a small elastic rope in the pantry makes it easier to exercise anytime.

2. Choose low-temperature cooking method

Steaming and cooking foods retain 30% more nutrients than fried foods. These B vitamins and minerals are essential coenzymes for fat metabolism, equivalent to adding high-quality fuel to a fat burning engine.

3. Cleverly use smell to suppress appetite

Placing a bottle of peppermint essential oil on the desk and smelling it can reduce hunger by 27%. This is because olfactory signals can directly act on the satiety center of the hypothalamus, which is much more effective than willpower. After adhering to these methods for two weeks, the change in waist circumference will be more significant than the weight figure. A white-collar worker used this trick and, without dieting, lost one size of jeans in a month. Remember that weight loss is not a short-term sprint, but rather cultivating a lifestyle rhythm that allows the body to burn fat automatically. Starting from today, you will be pleasantly surprised to find that losing weight can be so easy and natural!