The real transformation from 128 pounds to 98 pounds, these 6 tips to bid farewell to weight loss anxiety

Watching the numbers on the scale remain unchanged, and the zipper of the jeans in the wardrobe is always one inch off, every person who has lost weight understands this sense of anxiety. But true transformation is never achieved by feeling dizzy and disoriented from hunger. The extreme methods of quickly losing balance are often accompanied by a backlash.

1. Re understanding your body

1. Metabolism is not a digital game

Basic metabolism is like a phone's standby power consumption. Some people are born in energy-saving mode, while others are driving 5G wildly. Instead of worrying about the calorie deficit, it's better to focus on the thermal effect of food - digesting protein consumes three times more calories than digesting carbohydrates.

2. Hormones are the invisible directors

The combination of leptin and ghrelin hormones controls hunger, and ghrelin can intensify symptoms during sleep deprivation. Putting down your phone before 11pm is more effective in stabilizing your appetite than calculating calories.

2. Eating the right food can help you lose weight for a long time

1. Breakfast should be like a king [SEP]. Consuming more than 20g of protein within 1 hour after waking up in the morning can activate the metabolic switch throughout the day. Two boiled eggs with sugar free soybean milk can resist hunger for 5 hours than eating biscuits.

2. Carbon water should be timed.

30 minutes after exercise is the golden window for replenishing fast carbon, and the rice eaten at this time will preferentially turn into muscle glycogen rather than fat. Using tofu instead of half a bowl of rice for dinner increases the feeling of fullness instead of decreasing.

3. Exercise emphasizes cost-effectiveness

1. Fragmented time fat burning technique

Six 1-minute high leg sprints per day (with a 1-minute rest interval), the effect is comparable to running continuously for 40 minutes. When waiting for the elevator, pad your heels, and when brushing your teeth, squat deeply. These micro movements accumulate astonishingly.

2. Muscle is a fat burning perpetual motion machine

1 kilogram of muscle consumes 13 calories per day, burning fat while lying down. Girls doing elastic band training can not only prevent them from becoming Barbie dolls, but also make their lines tighter.

4. Sleep is an invisible fat loss period

1. Deep sleep fat burning mode

When entering the REM sleep stage, the body's efficiency in breaking down fat increases by 30%. Avoid blue light stimulation 2 hours before bedtime, and leave a slit in the curtains to guide melatonin secretion.

2. Snoring may be a stumbling block

Sleep apnea can reduce weight loss efficiency by 40%, and sleeping on the side with a higher pillow can improve ventilation. If you always feel sleepy during the day, it is recommended to do a sleep monitor.

5. Emotional management determines success or failure

1. Stress is invisible fat.

When cortisol levels rise, the body automatically accumulates visceral fat. 10 minutes of mindfulness breathing every day is more effective than forcing oneself not to eat desserts.

2. Allow occasional breaks

People who strictly control their diet are actually more likely to overeat. Arranging a cheat meal once a week can not only meet psychological needs but also stimulate metabolic levels.

6. Creating a Weight Loss Friendly Environment

1. Refrigerator Layout Strategy

Place cut vegetables on the first line of sight and put fruits in transparent freshness boxes. Research has found that when healthy food is readily available, the probability of choosing increases threefold.

2. Influence in social circles

It's better to join a check-in group than to find a real partner, as mutual supervision can lead to a sports persistence rate of up to 80%. Inviting friends to climb mountains instead of having a meal unknowingly consumed 2 extra calories from hamburgers. The real way to lose weight is to find a way to coexist peacefully with your body. When you no longer treat food as enemies or exercise as punishment, the changes in the mirror will naturally occur. Tomorrow when you wake up, try to say 'cheer up' to yourself in the mirror. This simple action may be the beginning of transformation.