Weight from 132 pounds to 105 pounds: To lose weight, simply repeat these 5 things to make your weight drop with a click

Do the numbers on the scale always make people love and hate? Don't rush to try those extreme weight loss methods, the truly effective weight loss is actually hidden in daily habits. Those who successfully lose 20 pounds or more often silently persist in these 5 small things.

1. Adjusting dietary structure is more important than dieting

1. Ensuring protein intake at every meal

High quality proteins such as chicken breast, eggs, tofu, etc. can prolong satiety. Research shows that a high protein diet can spontaneously reduce daily intake of 441 calories.

2. Smart eating of staple food

Replace white rice with mixed grain rice and use sweet potatoes and corn to replace some refined rice and white flour. This type of low GI staple food can stabilize blood sugar levels and reduce fat accumulation.

3. Eat enough vegetables

Eat at least two scoops of green leafy vegetables per day, and vegetables rich in dietary fiber such as mushrooms and broccoli should account for half of the plate. They can promote intestinal peristalsis and help eliminate excess oil.

2. Exercise should pay attention to methods and techniques

1. Prioritize composite exercises

such as squats and plank supports that can simultaneously mobilize multiple muscle groups, resulting in a 30% higher fat burning efficiency than simple aerobic exercises. Three times a week, each lasting 20 minutes, will have an effect.

2. Utilize fragmented time for activities

Get up and move for 5 minutes every hour, climb stairs instead of elevators. These scattered expenses accumulate, equivalent to walking an additional 3000 steps per day. 3. Emphasize strength training. For every 1 kilogram increase in muscle mass, the basal metabolic rate increases by approximately 50 calories per day. Simple resistance training with mineral water bottles can be effective.

3. Sleep is an invisible fat burner

1. Ensure 7-8 hours of high-quality sleep

Lack of sleep can lead to a 23% increase in ghrelin secretion. Try to fall asleep before 23:00 and maintain a regular schedule.

2. Create a dark environment

Melatonin is secreted more fully in a completely dark environment, and it can promote the activity of brown fat (fat burning fat).

3. Fasting 2 hours before bedtime

to avoid blood sugar fluctuations affecting sleep quality. If hungry, you can drink 100ml warm milk, which contains tryptophan that helps you fall asleep.

4. Manage stress and avoid emotional eating

1. Identify stress signals

When unconscious eating occurs, take 10 deep breaths first. This can activate the parasympathetic nervous system and reduce the impulse to overeat.

2. Establish alternative behaviors

Release stress through healthy methods such as walking and listening to music. Experiments have shown that chewing sugar free gum can also alleviate 50% of the desire to eat.

3. Allow occasional indulgence

Schedule a "relaxation meal" once a week, which can meet psychological needs without affecting overall weight loss progress.

5. Record and feedback to visualize changes

1. Daily weighing to find patterns

Measure weight at fixed times and record variables such as menstrual period and sleep. You can discover your own metabolic pattern in 2-3 weeks.

2. Taking photos is more intuitive than weighing

Taking body photos from the same angle every week often makes changes in muscle tightness more convincing than weight numbers.

3. Adjust goals flexibly.

When encountering a plateau period, you can change to measuring waist circumference or exercise performance, and evaluate progress from multiple dimensions.

These methods may seem simple, but their combined use yields amazing results. After six months of persistence, an office worker not only lost weight to 105 pounds, but also showed significant improvement in various indicators of the physical examination report. Remember that weight loss is not a short-term sprint, but rather the cultivation of sustainable healthy habits. Starting today, try these small things and you will also see surprising feedback from your body.