Weight loss, adhere to the principle of "getting up three times early and not doing three at night" to improve metabolic levels

When the morning sun shines through the curtains and the alarm clock rings, do you choose to immediately pop it up or press the snooze button? Those who always say 'drinking cold water makes you gain weight' may not know that the golden three hours in the morning are the key moment to determine metabolic levels. Mastering a few simple habits can make the body burn heat like an accelerator.

1. Three things to do in the morning

1. Open the curtains and take a deep breath

Cortisol levels are highest when you first wake up, and immediately expose yourself to natural light to reset your biological clock. Research shows that people who receive light at a fixed time every day have an average BMI index 2.3 points lower. Remember to do three abdominal breaths first, as the inhaled oxygen can directly participate in fat oxidation.

2. A cup of warm water awakens the internal organs

After a night of dormancy, the stomach and intestines need to be gently awakened, and warm water around 40 ℃ is the most suitable. Lemon slices can be added to stimulate bile secretion, but for those with excessive stomach acid, it is recommended to use cinnamon sticks instead. This action can increase the basal metabolic rate by 12% and last for 4 hours.

3. Ten minute morning stretching

does not require complex movements, simple cat style stretching combined with ankle rotation is sufficient. Focus on activating the back muscles and hip joints, as office workers with stiffness in these areas have a 34% higher risk of fat accumulation. Be careful to avoid excessive exercise that can cause a secondary increase in cortisol levels.

2. Three taboos for lightning protection at night

1. Don't let your phone steal melatonin

Brushing your phone before bedtime is like injecting lead into your metabolic system. Blue light can inhibit 23% of melatonin secretion. It is recommended to set the mobile phone to automatically switch to the warm light mode, and the reading effect will be better if the Tiktok is replaced by a paper book.

2. Refuse late night compensatory eating

After 8 pm, for every 100 calories consumed, the body needs to burn 1.5 times more calories to break them down. If you're really hungry, use warm almond milk instead of snacks, as the tryptophan in it can also help you sleep.

3. Stop vigorous exercise

High intensity exercise at night can raise core body temperature by 1.5 ℃ and delay sleep onset time by up to 90 minutes. Replacing the treadmill with a yoga roller for relaxation can relieve muscle tension without excessively stimulating the sympathetic nervous system.

3. Scientific rhythm for habit formation

1. Gradual adjustment over 21 days

Do not change all habits at the same time, focus on breaking through 1-2 items each week. The formation of new neural circuits in the brain requires at least 21 days of repetition, and during the first three days when it is most difficult, notes can be used to remind.

2. Establish an environmental trigger

Place a thermos at the bedside and lay a yoga mat in a visible position when the eyes are open. Environmental cues can reduce action resistance by 43%, which is a method validated by Stanford Behavioral Lab.

3. Set elastic space

allows 1-2 days per week to relax standards, overly strict plans can lead to retaliatory backlash. Completing 80% is excellent, and perfectionism is the biggest enemy of persistence.

These methods all have a solid physiological basis: activating the sympathetic dominated metabolic pattern in the morning and creating a parasympathetic dominated repair state at night. According to records, those who continued to implement this plan had an average increase of 8.7% in resting metabolic rate, with particularly significant changes in waist circumference. Remember, metabolic elevation is like rolling a snowball. At first, you may not feel the change, but after 21 days of persistence, you will experience a surprising turning point. Starting from the first ray of sunshine tomorrow morning, give your body a brand new metabolic script!