Pre year weight loss plan: Just stick to 2 methods to lose 12-15 pounds of excess fat

Watching the calendar page by page, the footsteps of the Spring Festival are getting closer and closer. The beautiful new clothes in the wardrobe are waving at you, but the "swimming ring" around your waist has become the biggest stumbling block. Don't rush to get those gym cards that may only be used once, and don't try those extreme dieting methods that harm your body. In fact, finding the right method for weight loss is more important than blindly persisting.

1. Adjusting dietary structure: Eating right is key to losing weight

1. Protein priority principle

Eat high-quality protein rich foods such as eggs, lean meat, or soy products before each meal. Protein can prolong satiety and prevent overeating. A simple method: Reduce the amount of staple food by half and replace it with an equal amount of protein food.

2. Cleverly choose carbohydrates

Replace white rice and white noodles with whole grains such as brown rice and oats. The dietary fiber of these coarse grains can stabilize blood sugar and reduce fat accumulation. A small trick: Adding half of the coarse grains when cooking rice can increase nutrition without affecting the taste.

3. Control eating time

Try to complete three meals within 8-10 hours and only drink water during the rest of the time. This light fasting method can provide sufficient rest for the digestive system and improve metabolic efficiency. You can start adapting by delaying breakfast for 1 hour and having dinner 1 hour in advance.

2. Cultivate exercise habits: Only when you start moving can you be effective

1. Efficient home training

does not require complex equipment, and 20 minutes of high-intensity interval training per day is sufficient. For example, alternating between a 1-minute opening and closing jump and a 30 second flat support can continuously burn calories due to the "afterburning effect" after training.

2. Utilize fragmented time

to do heel lifting exercises during public transportation, squat deeply while watching TV, and walk back and forth while making phone calls. By utilizing these scattered times, the accumulated daily consumption is quite considerable. Remember: any exercise is better than sitting.

3. Increase daily activity

If you can take the stairs, don't take the elevator; if you can stand, don't sit; if you can walk, don't drive. These small changes may seem insignificant, but if persisted over the long term, they can consume an additional 200-300 calories per day, equivalent to the effect of jogging for half an hour.

3. Key details determine success or failure

1. Sleep quality is crucial

Ensure 7-8 hours of high-quality sleep every day, as insufficient sleep can lead to an increase in hunger hormones. One hour before bedtime, stay away from electronic devices and keep the bedroom dark and cool, which can help improve sleep quality.

2. Managing stress levels

Long term stress can stimulate cortisol secretion and promote abdominal fat accumulation. Spending 10 minutes a day practicing deep breathing or listening to light music can effectively relieve stress.

3. Record diet and exercise

Use a mobile app or notebook to record daily diet and exercise situation This not only avoids unconscious eating, but also promptly identifies areas that need improvement. Losing weight is not a sprint, but a marathon. Those rapid weight loss methods often come with health risks and are prone to rebound. Instead of pursuing short-term results, it is better to cultivate sustainable healthy habits. Remember, you don't need to perfectly execute every suggestion, as long as you stick to doing most of it well, you can see changes in your body. There is still enough time before the Spring Festival, let's start taking action now!