How to lose weight is more effective how to lose weight the fastest and most effective

When you find yourself too obese, in addition to adjusting the diet to strengthen the aerobic anaerobic exercise, in fact, our body has a very special switch - leptin, which has a key role in promoting the body's fat burning decomposition, so you want to become thin, you need to know how to turn on this key switch!

Do not eat processed and refined food

The foods most likely to interfere with the normal release of leptin and growth hormone are: refined grains, added sugars, added fats, artificial flavors or sweeteners, and other foods with synthetic ingredients. So you should eat foods that are high in fiber, protein and have healthy fats, because, these foods can help you feel good satiety and satisfaction after eating and between meals, reducing the chance of overconsumption of food.

Adopt restrictive eating method

Human beings are born with the ability to tolerate hunger and stress, only to evolve to modern times due to the abundance of food, resulting in excess nutrition and high body fat, which affects leptin, a hormone that can control body weight is reduced. Research has found that the human body after 12 to 24 hours of fasting with high-intensity exercise, can effectively stimulate the secretion of human growth hormone (HGH), because HGH has the effect of reducing body fat, increase muscle, increase bone density, increase physical strength, improve skin luster and texture and improve immune system function, in 24 hours of fasting HGH men can increase by 2000%, women can increase by 1300%. In addition, after testing, the intermittent fasting group showed significant reductions in fat content, inflammatory hormones, insulin, blood sugar, triglycerides, and HDL, which inhibits cardiovascular disease.

A small number of meals cautiously eat

1, first of all, is to eat to concentrate on eating, do not slip the phone while eating, so it is easy to accidentally eat too much. 2, more bites and chew more, so that food is better digested and easy to have a sense of satiety, you can split the three meals a day into five meals to eat, each meal try to eat 6 to 7 minutes full, so that the food can be fully absorbed, but also will not eat too much. 3, with a lot of vegetables instead of high-calorie food, so that you feel like eating a lot of food. 4, give up sugary drinks, start drinking only boiled water, tea or black coffee, and finally, it is to remove all the regional snacks you have at hand, especially in the office or at home. These tips above will allow you to, reduce the intake of high calories and avoid overeating.

Regular weekly exercise

Exercise is one of the best ways to build muscle mass, improve metabolism and increase leptin sensitivity, somewhat similar to improving insulin sensitivity, as the intensity of physical activity increases, so does your metabolic rate and your ability to regulate leptin. And regular exercise helps separate calories from body fat so they can be used to grow and repair muscle tissue. It also promotes the release of growth hormone, adrenaline and testosterone, all of which allow fat to be used as energy and used rather than stored. Although exercise has many metabolic benefits, excessive prolonged exercise interrupts with reduced leptin secretion, so a proper duration of exercise can be effective in reducing body fat.

Scheduling indulgence days

When the body is in a calorie intake deficit or regular exercise and weight gain, we all know that the leptin concentration will drop, and the lower leptin concentration will make the road to fat loss more difficult, even if you still eat less will still gain weight, this is the reason it causes your metabolism to slow down, so you need to adopt the intake of fewer calories to maintain weight. When you are in a healthy diet and controlled eating for a long time, the body will get used to this mode of operation, and after a period of time will produce a plateau stagnation period, when you can arrange 1-2 days to resume the temporary diet, in addition to cheat the body to let it release more fat burning, but also to relieve the mental stress of controlled eating.