Weight loss does not rebound! Mastering these 5 points, losing 10 pounds in 2 months is not a dream

Have you discovered a heart wrenching fact? Every successful weight loss is like winning the lottery, but the prize money is quietly reclaimed within three months. The numbers on the weight scale are like riding a roller coaster, just about to celebrate, they are hit hard by a rebound. Actually, it's not a lack of willpower, but a mistake in the method.

1. Don't starve your body into "energy-saving mode"

1. Basic metabolism is the trump card for burning fat

When the daily intake is below 1200 calories, the body will automatically activate hunger defense, and muscle loss is three times faster than fat. This is not about reducing fat, it's about dismantling your fat burning engine.

2. Protein intake should be 1.5 times the weight in kilograms [SEP]. At least 1.5 grams of protein should be consumed per kilogram of body weight, which is equivalent to a 60kg person eating enough protein for 6 eggs per day. Boiled eggs, chicken breast, and Greek yogurt come in rotation, and the feeling of fullness can last for more than 4 hours.

2. There should be a "trick" in choosing carbohydrates

1. Replace white rice and flour with resistant starch

Cooling potatoes, overnight oats, and green bananas all contain resistant starch, which can penetrate the intestines without being absorbed and feed probiotics.

2. Choose the right time for deceptive meals

Eat carbohydrates within 90 minutes after exercise to fully open the glycogen replenishment channel. At this time, a bowl of buckwheat noodles will prioritize the calories entering the muscles rather than the waist.

3. Exercise requires playing "addition and subtraction"

1. Intermittent sprinting 3 times a week

Fast walking for 1 minute, sprinting for 30 seconds, repeating 20 sets. This type of exercise continues to consume energy for 24 hours after exercise, and the effect is three times that of uniform speed exercise.

2. Strength training before bedtime

After anaerobic exercises such as squats and plank supports, growth hormone secretion reaches its peak and nighttime fat breakdown efficiency increases by 27%.

4. Sleep is an invisible fat reducer

Enter deep sleep before 1.22:30.

Cortisol rises sharply after 23:00, which specifically directs the body to accumulate abdominal fat. People who sleep for 7 hours lose 56% more fat than those who stay up late.

2. Keep the room temperature at 19 ℃ A slightly cold environment can activate brown fat, a special type of adipose tissue that can burn an additional 400 calories per day, equivalent to jogging for 40 minutes.

5. Emotional management determines success or failure

1. Chewing sugar free gum under high stress

Chewing can deceive the brain, reduce anxiety, and avoid emotional eating. Choosing a style containing erythritol will not cause blood sugar fluctuations.

2. Prepare an emergency snack pack

Keep 10 almonds and 1 90% black chocolate in the office, and eat one when cravings arise. The calorie intake can be controlled within 150 calories.

These methods are like puzzle pieces, which may have limited effectiveness when used alone, but when combined, they form a sustainable weight loss system. Tomorrow, when you wake up, do two things first: set your phone alarm 30 minutes earlier and put a note in the fridge with "protein first" written on it. Change is never a earth shattering event, but a superposition of countless small decisions.