Weight loss expert tested: 4 tips to double fat burning and lose 10 pounds in 3 months

Wearing a thick coat in winter, can't you hide the excess fat around your waist? Don't rush to postpone your weight loss plan until next spring Oh my god, mastering these scientific techniques can directly double the efficiency of fat burning. A weight loss expert lost 10 pounds of pure fat in three months, reducing his waist circumference by two full circles. The key is that he doesn't have to go hungry or indulge in excessive masturbation.

1. Adjusting dietary structure is more important than eating less

1. Eat enough protein

Ensure high-quality protein, such as fish, chicken breast, or soy products, the size of your palm at each meal. The thermal effect of protein in food is as high as 30%, which means that digesting it itself will consume a large amount of calories and prolong satiety to avoid overeating.

2. Eat carbohydrates after exercise

Concentrate 60% of the total carbohydrates for the day within 1 hour after exercise. At this time, muscles have the highest absorption efficiency of sugar, which can quickly restore physical fitness and is not easily converted into fat accumulation.

3. Replace some carbohydrates with healthy fats

Unsaturated fatty acids in avocados and nuts can stabilize blood sugar fluctuations and avoid fat accumulation caused by frequent insulin elevation. Eating a small handful of natural nuts every day is actually more beneficial for weight loss than completely cutting off fat.

2. Exercise style determines fat burning efficiency

1. Prioritize compound exercises

such as squats, hard pulls, and push ups, which can activate both large and small muscle groups simultaneously, and sustain energy consumption for up to 48 hours after exercise. Compared to running alone, the unit time fat burning efficiency is increased by 40%.

2. Add intermittent sprinting

When brisk walking or jogging, insert 30 seconds of full force sprinting every 3 minutes. This pattern of alternating high and low intensity allows the body to continue consuming a large amount of oxygen after exercise, known as the legendary 'afterburning effect'.

3. Strength training is essential.

For every 1 kilogram of muscle gain, the basal metabolism consumes about 50 more calories per day. Using elastic bands for resistance training, or utilizing self weight for abdominal and plank support, can effectively prevent muscle loss during weight loss.

3. Sleep quality directly affects weight

1. Fixed bedtime

Go to bed before 23:00 every day and maintain 7-8 hours of sleep. Irregular sleep can lead to a decrease in leptin secretion, an increase in ghrelin levels, and an increased risk of consuming nearly 300 calories of food the next day.

2. Stay away from blue light before bedtime

Blue light emitted by mobile phones and computers can inhibit melatonin secretion. Adjusting to warm light mode one hour before bedtime, or listening to light music or doing simple stretching, can help you enter deep sleep faster.

3. Keep the bedroom temperature suitable

When the room temperature is controlled at 18-20 ℃, the human body will activate the brown fat heat production function. This type of fat is specifically responsible for burning energy to maintain body temperature, and can burn over 100 calories in one night.

4. Key details of cracking the platform period

1. Schedule a cheat meal once a week

Long term low calorie diet will activate the body's protective mechanism. Appropriately increasing the calorie intake of a meal can not only meet psychological needs, but also stimulate the recovery of metabolic levels.

2. Change the exercise sequence

People who have a habit of doing aerobic exercise first can try doing strength training first to prioritize the depletion of glycogen reserves, and then switch to fat powered mode more quickly during aerobic exercise.

3. Record changes in body circumference

When the weight scale is stagnant, measuring waist and leg circumference with a soft tape may continue to decrease. Muscle density is greater than fat, and changes in body shape reflect the true weight loss effect more accurately than body weight. The reason why these methods are effective is that they break through the conventional weight loss misconceptions from multiple perspectives such as hormone regulation and metabolic enhancement. Remember, fat's favorite thing is a set that remains unchanged Road, occasionally giving the body a little surprise, only then will the fat burning engine continue to run at high speed. Now put on your sneakers and start practicing from the first technique.