The secret to losing weight from 120 pounds to 92 pounds: sticking to these 6 small things every day with amazing results

Losing weight can sometimes be more headache inducing than solving math problems. Although I haven't eaten much, my weight feels like it's welded to a scale; Occasionally indulging, the numbers immediately skyrocket. But there are always people who can easily break this curse and steadily drop from three digits to two digits. The key is not hunger, but rather the daily habits that are easily overlooked.

1. Drinking warm water on an empty stomach in the morning

1. Wake up the metabolic engine

After sleeping all night, the body is like a computer on standby. 300ml of warm water can activate visceral function, promote blood circulation, and increase basal metabolic rate by about 10%. This action is equivalent to pressing the start button for fat burning.

2. Washing away intestinal waste

The intestinal mucosa and food residue shed during sleep will form a mucus layer. Rinsing with warm water can reduce toxin reabsorption and improve constipation related obesity. Pay attention to keeping the water temperature around 40 ℃, as too hot can irritate the gastric mucosa.

2. Protein breakfast is preferred

1. Prolonging the satiety time

The combination of boiled eggs and sugar free soybean milk is more hunger resistant than Mantou with the same calorie. Protein digestion takes 4-6 hours, which can avoid the urge to overeat caused by a sudden drop in blood sugar in the morning.

2. Protecting muscle mass

During dieting, the body breaks down muscles to provide energy. 20g of high-quality protein per meal (about 3 egg whites) can provide essential amino acids and prevent a decrease in metabolic rate due to muscle loss.

3. accumulation of fragmented exercise

1. Utilize fragmented time

Get off two stops early during commuting and walk. When answering the phone, do squats. These fragmented exercises can consume an additional 200-300 calories per day, equivalent to jogging for half an hour. The key is to keep the heart rate within the fat burning range.

2. Changes in physical memory

Prolonged sitting for more than 1 hour can reduce lipase activity by 90%. Set hourly reminders on your phone, do a 1-minute opening and closing jump or squat against the wall, which can continuously maintain a state of fat breakdown.

4. Control carbon intake for dinner

1. Pre order starchy foods

Put slow carbon foods such as sweet potatoes and corn for lunch, and focus on dark vegetables and lean meat for dinner. This ensures energy supply and avoids the impact of blood sugar fluctuations before bedtime on leptin secretion.

2. Change the order of eating

Drink clear soup first, then eat vegetables, and finally consume protein. This process can transmit the satiety signal to the brain in advance, naturally reducing food intake by 15% -20%.

5. Sleep Quality Monitoring

1. Adjust Melatonin Secretion

Avoid blue light exposure one hour before bedtime and keep the bedroom completely dark. Hormones that promote growth during deep sleep can accelerate fat breakdown, making it 55% more difficult for people with insufficient sleep to lose weight.

2. Control room temperature

It is recommended to maintain a bedroom temperature of 18-20 ℃ in winter. A slightly cold environment can activate brown fat to produce heat, consuming an additional 400 calories in one night, equivalent to brisk walking for an hour.

6. Emotional stress management

1. Blocking stress fertilizer

Elevated cortisol promotes fat accumulation in the abdomen. Practicing deep breathing for 5 minutes every day or smelling citrus essential oils can reduce stress hormone levels by 23%.

2. Establish positive feedback

to record positive changes other than weight: reduced waist circumference, improved skin, and improved sleep quality. These signals are more effective in maintaining weight loss motivation than the numbers on the scale. Weight loss is never a short-term sprint, but a reprogramming of lifestyle habits. When these movements become muscle memory, the body naturally finds the most suitable weight balance point. Tomorrow when you wake up, why don't you try starting with that cup of warm water.