The key to successful weight loss: correcting bad habits+sticking to 3 habits, transforming in 3 months

Looking at the unmoving numbers on the scale, many people may fall into self doubt: even though they eat very little and exercise less, why can't they lose weight? In fact, weight loss is like a marathon, where the focus is not on short-term sprints, but on cultivating habits in a long-term battle. Those who constantly jump back and forth on the road to weight loss often overlook the "invisible killers" hidden in their daily lives.

1. Identify 3 weight loss habits that hinder progress

1. Eat fruits as a meal

Fructose in fruits is metabolized in the liver, and excessive intake can be directly converted into fat accumulation. Watching TV shows with a fruit platter at night may have more calories than eating a bowl of rice. It is recommended to limit the intake of fruits to 200-350 grams per day, with a preference for low sugar fruits such as berries.

2. Retaliative compensation exercise

Reward yourself with a cup of milk tea or cake after exercise, and the results of half an hour of exercise will be instantly reset. The body is much more sensitive to calorie intake than consumption, with 500 calories requiring 1 hour of running, but consuming it only takes 5 minutes.

3. Superstition for low-fat foods

Many processed foods that claim to be low-fat add a lot of sugar to improve their taste. A box of low-fat yogurt may contain more sugar than cola. When choosing, remember to check the nutrition chart and be alert to the "health trap".

2. Three Golden Habits for Developing a Lean Body

1. Protein First Principle

Eat protein rich foods such as eggs, lean meat, or soy products before each meal. The satiety of protein can last for 4-5 hours, which is longer than the 2-3 hours of carbohydrates, naturally reducing snack intake.

2. Fragmented Exercise Method

You don't have to go to the gym, use your spare time every day to do several sets of squats and wall squats. Research shows that the cumulative effect of multiple short-term exercises may be better than a single long-term training session.

3. Sleep Quality Monitoring

If there is insufficient sleep for three consecutive days, the level of leptin in the body will decrease by 18% and the level of ghrelin will increase by 28%. Stay away from electronic devices one hour before bedtime, keep the bedroom completely dark, and the body's fat burning efficiency is highest during deep sleep.

3. Two key strategies for breaking through the plateau period

1. Changing the exercise rhythm

When the body adapts to a fixed exercise pattern, the amount of calories burned will gradually decrease. Try changing from slow jogging at a constant speed to intermittent variable speed running, or switch to a completely new sport to give your muscles new stimulation.

2. Adjusting dietary structure

Long term low calorie diet can activate the body's "energy-saving mode". Arranging 1-2 days a week to increase the carbon to water ratio appropriately, such as adding fuel to the metabolic engine, can actually break the stagnant state. The real way to lose weight is not to compete with a weight scale, but to redefine one's lifestyle. Those who can maintain their figure for a long time have already turned healthy habits into muscle memory. Starting today, forget the word 'perseverance' and try to enjoy every choice that makes your body lighter.