Weight loss experts are all using it! 5 ways to lose 10 pounds in 2 months

Wearing a thick coat in winter, the numbers on the weight scale seem to expand along with the clothes? Don't rush to hide the scale under the bed, those who quietly lose weight may just know a few little secrets more than you. When others are still struggling to decide whether or not to eat a second piece of roasted sweet potatoes, those who master these methods have already let the fat discourage themselves.

1. Reacquaint yourself with the food on your plate

1. Protein priority principle

Chicken breast and rice of the same volume, the former can continuously send signals of satisfaction to the stomach. High protein foods require the body to expend more energy to digest, during which calories quietly slip away. Adding a boiled egg to breakfast and a sugar free Greek yogurt in the afternoon is much more reliable than going hungry.

2. Choose carbohydrates that can resist [SEP]. Foods made from refined flour are like roller coasters, causing blood sugar to rise rapidly and then fall sharply. Coarse grains such as brown rice and oats will resist digestive enzymes tenaciously and slowly release energy. Try changing white bread to whole wheat and using sweet potatoes instead of mashed potatoes. Your body will appreciate this thoughtfulness.

2. Make Exercise a Daily Easter Egg

1. Fragmented Activity accumulation Method

It is not necessary to sweat for two hours in the gym, and 8 short-term activities of 5 minutes a day are equally effective. Doing heel lifting exercises while waiting for the elevator, squatting deeply while brushing teeth, and using a flat support while watching TV shows, these scattered moments work together to create a mobile fat burning furnace.

2. Cold weather exercise bonus effect

In low temperature environments, the body needs to consume more energy to maintain body temperature, and exercise of the same intensity is more effective than in summer Consuming 12% more calories per day. Wrap your windproof jacket tightly and go for a quick walk, making the cold wind your free private lesson. Remember to change into dry clothes promptly after exercising.

3. Sleep is an invisible weight manager

1. The metabolic magic of melatonin

Melatonin secreted during deep sleep can activate brown fat, which is specifically responsible for burning energy and producing heat. A more cost-effective option than staying up late watching TV shows is to turn off the lights at 10:30, allowing the body to undergo fat metabolism engineering in the dark.

2. Hunger hormone balance surgery

Sleeping one hour less will result in eating 385 more calories the next day. When sleep is insufficient, leptin, which controls satiety, decreases, while ghrelin, which stimulates appetite, increases. Bringing the phone out of the bedroom and replacing the blackout curtains are much easier investments than dieting.

4. Drinking water creates a slim curve

1. The ritual feeling of 500 milliliters before meals

After the stomach space is partially occupied by water, it naturally cannot hold too much food. Research shows that this habit can reduce the intake of 75-90 calories per meal, which is equivalent to losing 1.5 kilograms of pure fat over two months.

2. Extra Surprise of Low Temperature Water

When drinking cold water at 4 ℃, the body needs to expend energy to heat the liquid to 37 ℃, consuming 17 calories per 500 milliliters of water during this process. Carry a thermos with you to store cold water, which not only promotes health but also burns fat.

5. Stress management is an invisible switch

1. The fat storage trap of cortisol

Cortisol secreted under long-term stress will command the body to desperately hoard abdominal fat. 10 minutes of mindfulness breathing every day, or making faces in the mirror until you laugh, can break this vicious cycle.

2. Emotional Eating Cracking Method

When anxiety strikes, take 20 deep breaths before deciding whether to open the snack cabinet. Prepare some nuts that need to be shelled, and the complex eating process can make the brain re evaluate whether it is truly hungry.

These methods are like puzzles, they can be effective when used alone, and when combined, the effect is even more surprising. Don't strive for perfect execution every day, start with the easiest and when you stand on the scale two months later, you will see different numbers flashing. Healthy weight loss is never a punishment, but a process of learning to have a gentle conversation with the body.