Weight loss expert sharing: Do 3 no's, 3 persistence, easily lose 15 pounds in 2 months

Do you feel that losing weight is harder than solving high math problems when you look at the motionless numbers on the scale? Don't rush to hang up your fitness card, the secret to losing weight is actually hidden in your daily habits. Those who always say 'drinking cold water makes you gain weight' are probably stepping on these three pitfalls.

1. Three "don'ts" that must be quit for weight loss

1. Do not go on a diet or run out of food

When hungry, the body will activate a "hunger mode" and the basal metabolic rate will drop by 40%. What's even more frightening is that after returning to a normal diet, the body will frantically hoard fat to prevent the next 'famine'.

2. Do not stay up late to cultivate immortality.

Lack of sleep can lead to a 28% decrease in leptin and a 15% increase in ghrelin. That's why I really want to eat barbecue and fried chicken after staying up late, and no matter how much I eat, I'm not satisfied.

3. Don't just do aerobic exercise

Although running and swimming alone can help you lose weight, it is easy to enter the plateau period. For every 1 kilogram increase in muscle mass, you can consume an additional 110 calories per day, which is equivalent to eating half a bowl of rice without gaining weight.

II. Three good habits that must be adhered to

1. Eat enough protein for breakfast

Choose two kinds of breakfast: eggs, milk and soybean milk. Protein breakfast can make appetite more stable throughout the day. Research shows that the high protein breakfast group consumes 135 fewer calories per day than the regular group.

2. Strength training is essential.

20 minute strength training three times a week is more effective than running for an hour every day. Starting from squats and plank supports, even beginners can easily get started. 3. Learn to read the ingredient list and avoid trans fat vests such as "vegetable fat powder" and "hydrogenated vegetable oil". Remember one principle: the longer the ingredient list, the more suspicious it is, and if there are more than 5 additives, they will pass directly.

3. Details you may have overlooked

1. Drinking water is also important

Drink enough water per day (kg) x 30ml, but do not drink 500ml at once. Drinking slowly in small sips can increase metabolic rate, and ice water can stimulate fat accumulation.

2. Stress management is important

Elevated cortisol levels can increase waist and abdominal fat by 30%. 10 minutes of mindfulness breathing every day is more effective than being hungry for three days.

3. There are techniques for deceiving meals.

You can eat the food you want once a week, but it is recommended to eat it at noon. Remember to take a 20 minute walk after eating to reduce blood sugar fluctuations. Those who always say that losing weight is difficult are mostly due to ineffective methods. Remember, fat is most afraid of your regular schedule, balanced nutrition, and consistent exercise. You, who will be standing on the scale in two months, will definitely thank yourself for making changes now. Healthy weight loss is never a crash course, but rather the cultivation of lifelong beneficial habits.