Weight loss: Persist in three behaviors of waking up early and not doing them at three in the evening to easily lose 20 pounds

When the morning sun shines through the curtains and the alarm goes off, do you choose to turn over and continue sleeping, or do you immediately wake up and start a day full of vitality? Those who always say 'drinking cold water makes you gain weight' may not know that the secret key to weight loss is hidden in the golden 90 minutes of the morning. Mastering these key movements, even the body quietly burns fat while sleeping.

1. Three things to do in the morning to activate metabolism

1. Drinking warm water on an empty stomach to wake up the intestines

After sleeping all night, the accumulated metabolic waste in the digestive tract needs to be cleared in a timely manner. 300ml of warm water can stimulate gastrointestinal motility and help eliminate toxins. The most ideal water temperature control is around 40 ℃, as overheating can damage the esophageal mucosa.

2. Ten minute stretching exercise

does not require complex movements, simple cat style stretching and side waist stretching can activate the sympathetic nervous system. The key is to take slow, deep breaths and maintain each movement for 15 seconds. Research shows that morning stretching can increase the basal metabolic rate by 5% -8% throughout the day.

3. High quality protein breakfast

Boiled eggs with sugar free soybean milk is the best choice, and the protein content should account for more than 30% of the total breakfast. Avoid high carbon water combination such as porridge with Mantou, which will make blood sugar fluctuate like a roller coaster.

2. Nighttime taboos to maintain weight loss results

1. Refuse the temptation of late night snacks

Eating after 8 pm will disrupt the rhythm of melatonin secretion. When you are really hungry and can't sleep, you can drink 100 milliliters of warm skim milk, which contains tryptophan that helps with sleep.

2. Avoid strenuous exercise

Stop running, aerobics, and other strenuous activities 3 hours before bedtime, otherwise the elevated adrenaline will make you unable to sleep. Suggest switching to soothing yoga meditation to help the parasympathetic nervous system dominate.

3. Turn off electronic devices

Blue light from mobile phones can inhibit melatonin secretion and affect the activity of lipolytic enzymes. Read a paper book one hour before bedtime to gradually put your brain into a resting mode.

3. 24/7 metabolic improvement tips

1. Get up and move every hour

Prolonged sitting for more than 50 minutes will cause a decrease in lipase activity. Set a mobile phone reminder to do a 2-minute squat or stand against a wall every hour.

2. Smart Beverage Selection

Replace milk tea with oolong tea, which contains tea polyphenols that promote fat oxidation. Drinking 2000 milliliters of water every day can reduce metabolic rate by 3% when dehydrated.

3. Ensure deep sleep

Falling asleep before 22:30 can peak the secretion of growth hormone, which is a key substance for burning fat at night. People who sleep less than 6 hours have an average waist circumference 3 centimeters thicker than those who sleep well.

4. Common Misconceptions to Avoid

1. Skipping breakfast can lead to weight gain

Fasting for more than 12 hours can trigger the body's "hunger mode", and the absorption rate of the next meal will increase by 20%.

2. Sweating does not equal weight loss

Sweating in a sauna reduces water, not fat. Truly effective exercise should be able to continuously increase heart rate for more than 10 minutes.

3. Local weight loss does not exist.

Swelling the abdomen does not specifically reduce the belly, and body fat is consumed synchronously. It is important to focus on exercising the major muscle groups in order to improve fat burning efficiency. If you persist for 21 days, you will see changes. When these habits are integrated into life, you will find that the numbers on the weight scale naturally decrease. Losing weight is not a short-term sprint, but rather cultivating the ability to communicate with the body. Starting tomorrow morning, awaken the dormant gratitude with these three simple actions!