Remember to lose weight: wake up early and stick to it, don't do it at night, and it will help you lose weight in 90 days

The morning sun shines through the gaps in the curtains. When the alarm goes off, do you choose to turn over and continue sleeping, or do you immediately wake up and start a day full of vitality? These two choices may determine the success or failure of your weight loss. Those who always say 'drinking cold water makes you gain weight' may just not have mastered the weight loss code of circadian rhythm.

1. Two Golden Habits of Waking Up in the Morning

1. Drinking warm water on an empty stomach activates metabolism

After a full night of sleep, the body is in a state of mild dehydration. 300ml of warm water can stimulate gastrointestinal peristalsis and rapidly increase metabolic rate by 13%. There is a little secret: using a glass to hold water, sunlight refraction will produce rainbow spots, making drinking water more interesting.

2. Ten minute morning exercise

does not need to be complicated, simple stretching or brisk walking can awaken the body. Research has found that after morning exercise, the body continues to burn calories for 4-5 hours. Try exercising in front of the mirror, visual feedback can improve the exercise effect by 30%.

2. Three tips for avoiding pitfalls at night

1. Don't let your phone steal your sleep

Blue light can inhibit melatonin secretion, and it is recommended to switch to warm light reading one hour before bedtime. An experiment found that people who put their phones in the living room to charge fall asleep on average 42 minutes earlier than those who put them in the bedroom.

2. Say goodbye to late night canteens

Gastric emptying takes 4 hours, and eating after 21:00 can easily convert into fat. If you are really hungry, you can try the "five minute rule": drink warm water and wait for five minutes, usually the hunger will disappear.

3. Stop vigorous exercise

Elevated adrenaline at night can affect sleep quality. Switching to gentle yoga or meditation with a heart rate below 100 beats per minute is ideal. Monitoring data shows that this can actually increase the duration of deep sleep.

III. Key details of 90 day transformation

1. Measure circumference once a week

The weight scale numbers may deceive, but the tape measure will not. Focus on measuring waist circumference and thigh circumference, and changes in body shape are more indicative of the problem than weight.

2. Establish a sense of dietary ritual

Use beautiful tableware to prepare fat reducing meals and increase the number of chews by 20 times. Colorful plates can deceive the brain into producing a sense of satisfaction.

3. Look for alternative happiness

Use foot bath and facial mask instead of midnight snack, and dopamine secretion is also pleasant. The improvement of skin condition is an unexpected gain.

4. Possible challenges

1. What to do during the plateau period

The body needs 7-10 days to adapt to new metabolic patterns, and you can try changing the exercise sequence or increasing protein intake.

2. How to deal with a gathering

Eat an apple in advance to cushion your stomach, chat more and use less chopsticks during the meal. The data shows that this can reduce calorie intake by 43%.

3. Don't be anxious if you occasionally break your rules.

Allowing yourself 1-2 small indulgences per month can actually increase the probability of long-term persistence with psychological satisfaction. Those who successfully lose weight often do not have exceptional willpower, but rather know how to follow the body's clock better. Remember, fat likes a chaotic schedule the most and fears a regular pace of life the most. Starting from tonight, adjust the first small habit. In 90 days, you will be grateful for the decision you have made now. Healthy weight loss is like cultivating plants, it requires continuous and appropriate sunlight and rain, rather than sudden exposure to sunlight or floods.