A few tips for losing weight: 2 things to get up early, 3 things to insist on eating, and 2 things not to do at night, so you can lose weight quickly

The same is to lose weight. Why do different people lose weight at different speeds? This is mainly because of different daily living habits. Learn some tips to lose weight, and your weight loss speed will be faster than others.

Don't underestimate some small weight loss tips. In many cases, good living habits can help you break through the bottleneck period faster and make you lose weight.

A few secrets of losing weight: get up 2 times early, insist on eating 3 times, and don’t do it at night 2 times, so you can lose weight quickly!

1. Eat breakfast early

Many people choose not to eat breakfast in order to lose weight, but the result is that they will be hungry at noon, leading to overeating. The behavior of not eating in the morning is likely to damage the health of the stomach and intestines, and is prone to gastric ulcers, gastroptosis and other diseases. The study also found that there is not much difference in weight loss progress between those who eat breakfast and those who do not eat breakfast.

On the contrary, people who eat breakfast will have a stronger metabolic level in the morning, and their calorie consumption will be higher than those who do not eat breakfast. People who eat breakfast will have a higher work efficiency in the morning and a faster brain function due to sufficient energy supplementation. The amount of food eaten at lunch will also be controlled, which will help to improve the speed of weight loss.

For a healthy breakfast, the calories should be controlled at about 400-450 calories, supplemented with high-quality protein and high-fiber foods, and reduce fat intake.

2. Get up early for a group of stretching exercises

The body will be stiff after waking up in the morning. At this time, a set of stretching exercises can improve the flexibility of the body, promote the body's metabolic cycle, and at the same time accelerate the discharge of garbage and waste in the body, improve constipation, and speed up weight loss.

A set of stretching exercises after waking up can also wake up the vitality of the day, so that you will be full of energy and energy throughout the morning. For stretching training, we can start with downward dog pose, baby pose, butterfly pose, back hook leg, shoulder and arm stretching and other movements.

1. Adjust the order of meals and insist on drinking a glass of water before meals

Don’t rush to eat before meals. You need to drink a glass of water first to improve satiety, clean up intestinal waste, replenish body water, and drive away the deception of "false" hunger, which can reduce the amount of food eaten during meals and reduce the chance of overeating.

When starting to eat, we also need to adjust the order of eating, eat low-calorie and high-fiber vegetables first, and eat high-calorie foods later, so as to control calorie intake.

2. Slow down the speed of eating and maintain the habit of chewing and swallowing slowly

Developing healthy eating habits can help you lose weight, and chewing slowly can help you reduce your calorie intake, allowing the brain to have enough time to send a signal of fullness, so that you can stop chopsticks in time.

People who eat fast tend to overeat, but the brain has no time to feed back the signal of being full, resulting in excessive calorie intake and gradually gaining weight. It is recommended to keep a meal for more than 20 minutes and chew a meal 20 times, which will help the health of the stomach and digestion, and increase the speed of weight loss.

3. Exercise for 30 minutes after meals

The habit after meals determines your figure, if you always sit after meals, the consumption of stomach and intestines will also be affected. If you can take a walk or stand for half an hour after a meal, it can promote digestion, increase calorie consumption, and effectively improve the small belly.

1. Don’t eat too much at night

You must eat dinner, because the body needs to go through more than 10 hours before the next meal. If you do not eat for a long time, it will cause great harm to your health, and it will easily cause muscle loss and decline in body metabolism.

Therefore, dinner must be eaten properly in order to meet the nutritional needs of the body and at the same time promote the body to burn fat. At night when bed time is approaching, the activity coefficient drops, so you should not eat too full, keep your calories within 550 calories, and eat six to seven percent full.

2. Don't stay up late at night

People who stay up late for a long time will accelerate the aging of their bodies and increase the chance of gaining weight. During sleep, the body will secrete growth hormone, increase leptin secretion, reduce cortisol secretion, and increase fat burning efficiency.

And people who stay up late will have disordered hormone secretion, increased cortisol levels, and fat will be easily synthesized. We need to keep sleeping at 23 o'clock, so that the fat burning efficiency will increase.

Further reading:

Why keep fit? How much does fitness change a person?

What to do if visceral fat is too high? 4 ways to help you lose belly fat and restore a flat belly!

Global Fitness Number

#cream of the crop#