Why is weight loss becoming increasingly difficult? 3 ways to keep the body burning fat efficiently and continuously

Although they eat less than cats and exercise more tired than dogs, the numbers on the weight scale seem to be stuck with 502 glue? Don't rush to blame yourself for weak willpower, it may be your body quietly activating; Energy saving mode ";. Just like how a phone's battery level drops below 20% and automatically dims the screen, a long-term heat deficit can activate the metabolic system for self-protection. Today, we will dismantle this human body system; Anti weight loss mechanism; The password.

1. Metabolic adaptation: intelligent power-saving mode of the body

1. Decreased basal metabolic rate

When calorie intake is continuously reduced, the body will lower thyroid hormone levels and reduce non exercise calorie consumption. Research has found that extreme dieting may reduce resting metabolism by up to 23%, equivalent to burning 1-2 fewer calories per day than consuming 1-2 bowls of rice.

2. Accelerated muscle loss

When there is insufficient calories, the body first breaks down muscles to provide energy, and each kilogram of muscle can burn 13 calories per day. That's why people who rely solely on starving to lose weight may eventually become; Thin and chubby "; ——Weight loss leads to an increase in body fat percentage.

2. Hormonal disorders: magnifying glass of hunger signals

1. Leptin resistance phenomenon

The leptin secreted by adipocytes should have been transmitted to the brain; I'm full; Long term dieting can lead to a 60% -80% decrease in leptin levels, just like turning the volume key to the minimum, the brain cannot hear the satiety signal.

2. Stomach hunger hormone surge

This hormone produced by the stomach can skyrocket by 40% during dieting, not only making people feel hungry all the time, but also particularly thirsty Look for high sugar and high-fat foods. This is the biological explanation for suddenly wanting to eat fried chicken late at night.

3. Cracking the Password: The Secret to Continuously Burning Fat

1. Calorie Circulation Strategy

Schedule 2-3 days a week to maintain calorie intake, and create a 10% -20% calorie deficit at other times. Just like giving the metabolic system a regular schedule; Charging "; To avoid falling into an energy-saving state. You can try to control your diet on weekdays and increase your intake of healthy carbohydrates on weekends.

2. Principle of protein priority

Consuming 1.6-2.2 grams of protein per kilogram of body weight not only protects muscles, but also consumes 20% -30% of calories to digest protein itself. People who eat enough protein for breakfast will naturally consume around 200 fewer calories throughout the day.

3. Strength training+interval exercise

Resistance training three times a week can increase muscle mass, while the body continues to burn calories within 48 hours after HIIT exercise. Research has found that this combination can increase resting metabolic rate by about 5%, which is equivalent to consuming half a bowl of rice more per day. Losing weight is not about fighting against the body, but about learning to negotiate with the metabolic system. Instead of worrying about the changes after the decimal point on the weight scale, it's better to observe how the waist circumference has shrunk by a few centimeters, or how jeans that couldn't be fastened before can now be easily worn. Remember, losing 1 kilogram of fat requires consuming 7700 calories, but developing a lean physique can benefit you for decades to come.