The 3 fastest ways to lose 45 pounds in 3 months, lose belly at night, and restore a flat lower abdomen in 1 and a half months!

When I was lying in bed at night scrolling through my phone and suddenly touched the "swimming ring" on my stomach, didn't it instantly stop liking short videos? Don't rush to search for "Seven Day Slimming Belly Tips", those extreme methods may cause you to lose water rather than fat. The truly effective abdominal reduction strategy is actually hidden in the circadian rhythm and metabolic laws.

1. The golden window for nocturnal metabolism

1. The fat burning period after dinner

From 19:00 to 21:00, the secretion of growth hormone in the human body reaches its peak. Moderate exercise at this time can increase fat breakdown efficiency by 30% compared to morning. But be careful to avoid vigorous exercise that affects sleep.

2. The slimming mechanism of deep sleep

When entering the non rapid eye movement sleep stage, the human body secretes a large amount of leptin. Ensure that you fall asleep before 23:00 to fully utilize this' natural weight loss hormone '.

3. Special metabolism of visceral fat

Abdominal fat is more sensitive to insulin, and after controlling carbohydrate intake at night, the body will preferentially consume this stubborn fat.

Two and Three Scientific Slimming Abdominal Movements

1. Dead Bug Confrontation Training

Lie down, bend your knees, and lift your legs, doing alternating stretches with both hands raised. Do 3 groups every night, 20 times per group. This action can activate both the transverse abdominal muscles and pelvic floor muscles simultaneously.

2. Side Flat Support Variant

Use elbows to support lateral lying, and when lifting the hips, cooperate with deep breathing. Hold for 30 seconds on each side, for a total of 3 sets. Specially targeting the "love handles" on both sides of the waist.

3. Pelvic Rolling Training

When lying down, slowly roll the pelvis towards the chest and feel the force exerted on the lower abdomen. 15 times per group, do 3 groups. This movement can precisely exercise the most difficult to lose lower abdomen.

3. There are considerations for dietary combinations

1. Adequate protein is required for dinner

Choose low-fat and high protein ingredients such as chicken breast and shrimp, and control the portion size in the palm of your hand. The thermal effect of proteins can increase nighttime metabolic rate.

2. Moderate healthy fat is essential

Dinner should be paired with 10 grams of nuts or half a spoonful of olive oil, which contains unsaturated fatty acids that can promote the absorption of fat soluble vitamins.

3. Tips on choosing carbon and water

Change the staple food into half root corn or small bowl of coarse grain Congee. The crude fiber can extend the sense of satiety. Avoid blood sugar fluctuations caused by refined carbohydrates.

4. Misunderstandings that must be avoided

1. Overreliance on waist cinching products

Long term use may cause core muscle degeneration, which in turn affects metabolic function.

2. Completely avoiding eating before bedtime

supplementing with casein or Greek yogurt appropriately can prevent muscle breakdown at night.

3. Only doing aerobic exercises and neglecting strength

Running alone may cause skin sagging and requires resistance training to shape.

I saw a certain office worker sticking to this method, no longer lying down to watch TV shows before going to bed but doing 20 minutes of training. After adjusting their diet, their waist circumference really decreased by two circles. Remember that reducing belly weight is not a short-term sprint, but rather cultivating new nighttime habits. Starting tonight, give yourself three weeks and you will reap unexpected changes.