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

The same is weight loss, why different people lose weight at different rates, this is mainly due to different daily living habits, learn some weight loss tips, your weight loss rate will be faster than others.

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

A few tips for losing weight: 2 to get up early, 3 to eat, and 2 not to do it at night, 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 unbearably hungry at noon, leading to overeating. The behavior of not eating in the morning is easy to damage the gastrointestinal health, prone to stomach ulcers, gastroptosis and other diseases. The study also found that there was no significant difference in weight loss progress between those who ate breakfast and those who did not eat breakfast.

On the contrary, people who eat breakfast will have a higher metabolic level in the morning, and calorie consumption will be higher than those who do not eat breakfast. People who eat breakfast will work more efficiently in the morning and their brains will work faster because they have enough energy. The amount of lunch eaten will also be controlled, which will help increase the speed of weight loss.

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

2. Get up early for a set of stretching exercises

After getting up in the morning, the body will be relatively stiff. At this time, a group of stretching training can improve the flexibility of the body, promote the metabolism and circulation of the body, 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 stretches right after you wake up can also wake up the day and keep you refreshed and energized throughout the morning. For stretching training, we can start with downward dog, baby, butterfly, back hook, shoulder and arm stretching and other actions.

1. Adjust the order of meals and drink 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 at meals and reduce the chance of overeating.

When we start to eat, we also need to adjust the order of meals, eat low-calorie, 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 slowly

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

People who eat fast are prone to overeating, but the brain does not have enough time to feedback the signal of fullness, resulting in excessive calorie intake and gradually gaining weight. It is recommended to stick to a meal for more than 20 minutes and chew a meal 20 times, which will help gastrointestinal health and digestion, and improve the speed of weight loss.

3. 30 minutes after meals

Habits after a meal determine your figure, and if you always sit after a meal, your gastrointestinal consumption will also be affected. If you can 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 can’t skip dinner, because the body needs more than 10 hours to proceed to the next meal. Not eating for a long time is very harmful to your health, and it is easy to cause muscle loss and a 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 it is close to sleep time, the activity coefficient decreases, you can't eat too much, and the calories are controlled within 550 kcal, and you can eat six or seven parts of the meal.

2. Don't stay up late at night

People who stay up late for a long time will accelerate the aging of the body and increase the probability of gaining weight. During sleep, the body secretes growth hormone, increases leptin secretion, decreases cortisol secretion, and increases fat burning efficiency.

The hormone secretion of people who stay up late will be disordered, the level of cortisol will increase, and fat will be easily synthesized. We need to stay in bed at 23 o'clock so that the fat burning efficiency will increase.

Further reading:

Why keep working out? How much does fitness change a person?

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

Global Fitness Number

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