This is the only scientific way to lose weight! 3 actions during the day+2 taboos at night, secretly losing fat

In winter, wrapped in a thick coat, no matter how well the flesh on the waist is hidden, it cannot deceive the weight scale. Those shouting '; Eating enough is the strength to lose weight; Today, my friends, let's talk about something practical - don't be so hungry that you can see stars, don't get tired of being a dog in the gym, do three things right during the day, avoid two pitfalls at night, and you won't be able to stay fat on your own.

1. The golden action to activate metabolism during the day

1. Drink warm water before getting up

After sleeping all night, the body is like a computer in standby mode, with 300ml of warm water as the power button. It can flush away residues in the digestive tract, stimulate intestinal peristalsis, and increase metabolic rate by 12% when the body temperature rises by 1 ℃. Be careful to drink slowly and in small sips, as ice water can stimulate blood vessel constriction and inhibit metabolism.

2. Breakfast should have protein

The era of eating cucumber with black coffee is long gone. The high-quality protein provided by two boiled eggs or a cup of sugar free soybean milk can stay in the stomach for 3-4 hours for continuous energy supply. Protein foods have a thermal effect of up to 30%, which means that eating 100 calories of protein actually absorbs only 70 calories, making it a good deal.

3. Get up for 1 minute every hour

When sitting for a long time, the gluteal muscles are in a state of; Sleep state; Fat is prone to accumulate here. Setting up hourly reminders on your phone and doing a few squats or wall squats can activate your lower limb muscles. Research shows that standing for 3 hours a day is equivalent to the calories burned from running 10 marathons.

2. Taboo List for accelerating Fat Burning at Night

1. Do not touch carbohydrates 3 hours before bedtime

At night, insulin sensitivity decreases, and when a bowl of noodles is swallowed, the glycogen converted into glycogen has nowhere to be consumed, and the liver silently stores it as fat. If you are really hungry, you can eat half a cucumber or 10 almonds. Chewing can deceive your hunger nerves.

2. Stay away from blue light after turning off the lights

Blue light on mobile phone screens can inhibit melatonin secretion. When there is insufficient deep sleep, the body will reduce leptin secretion and increase ghrelin. It is recommended to switch to warm light mode one hour before bedtime, leave a slit in the curtains to allow the morning light to naturally wake up, and people with a regular biological clock have a 5% higher basal metabolic energy.

III. Metabolic trap that is easy to be ignored

1. Overdependence on weight measurement

It is normal that the weight difference between an empty stomach in the morning and the weight before sleep at night is 1-2kg. More salt intake will lead to water and sodium retention. It is recommended to measure waist circumference once a week at a fixed time. Muscle density is higher than fat density, and it is possible that the weight has not changed but the pants have become loose.

2. Sweating more does not mean losing weight

Sweating heavily in the sauna room loses water, not fat. Drinking two glasses of water will make you back. The truly effective exercise is the intensity at which one can speak normally but cannot sing, at which point the fat supply ratio is highest.

3. Completely avoid eating oil

Boiling everything in water will cause the gallbladder to lack contraction stimulation, which in turn affects fat metabolism. A spoonful of olive oil or 20 grams of unsaturated fatty acids in nuts every day can help dissolve visceral fat. Fat is actually very sensible. If you give it the right signal, it will know where to go. Starting tomorrow, engage in a coordinated battle with your metabolic system. Don't grit your teeth and persist, your body will find the most comfortable rhythm on its own. Health is supposed to be an easy thing, don't you think?