Get up 1 hour early, It is “the golden window period for the body to initiate metabolism and develop healthy habits”.
If you can insist on doing the following within 1 hour in the morning 4 self-disciplined behaviors , not only allows the body to enter the fat burning mode faster, but also allows you to spend a month Lose 8 pounds and reduce waist circumference by 5cm , Easily develop a physique that is easy to lose weight!
Behavior 1: Wake up with a glass of warm water (about 200~300 ml)
After a night of rest and metabolism, water is lost in the body The blood is more viscous and the metabolic level is slower. At this time, we can replenish a cup of warm water, which can awaken metabolism and improve fat burning efficiency throughout the day.
Get up early with a glass of water , and can also quickly activate visceral function Can Stimulates gastrointestinal motility and awakens the digestive system , greatly increasing the probability of defecation in the morning.
Get up early and drink a glass of water on an empty stomach The water temperature should be close to the body temperature (30~40℃, do not add ice cubes, too cold will irritate the stomach, overheating is not good for health.
Behavior 2: Get up early to defecate
Develop the habit of getting up early to defecate, which can help improve your belly. Squatting in the toilet after getting up , draining waste from the intestines can make the intestines run more efficiently and avoid repeated absorption of waste.
Don’t be anxious if you don’t feel the urge to defecate when you just get up in the morning! Many people are in Feeling of bowel movements occurs 20 – 30 minutes after breakfast (Because food stimulates intestinal motility).
The brain and gut have memories! As long as you’re continuous Try to defecate at the same time period on the 21st day , the body will gradually form a pattern and do it “you will feel it when you reach the point”.
People who are prone to constipation should eat more high-fiber vegetables and fruits to promote intestinal peristalsis, such as celery, dragon fruit, tomatoes, prunes, and sweet potatoes, which are all foods that can promote bowel movements.
Behavior 3: Eat a good breakfast
Get up early and have a quality breakfast that turns on your body’s metabolism and lets you burn more calories in the morning. Don’t skip breakfast just to lose weight. This will not allow the body to function officially. It can also easily lead to hunger and affect work and study. It is also easy to eat too much at lunch, which is not conducive to weight loss.
The calories of a fat-reducing breakfast should be controlled at about 400-450 calories. Supplement high-quality protein and complex carbohydrates to avoid high-fat and high-sugar processed foods. In particular, avoid sugar-oil mixtures such as small cakes, cookies, and fried noodles and junk food.
Recommended breakfast: 1~2 boiled/fried eggs + 1 slice of whole wheat bread (or a small steamed sweet potato) + a cup of sugar-free soy milk/milk + a small portion of fruit (dragon fruit, tomato)
Behavior 4: Get up in the morning and exercise for 20~30 minutes
Moderate exercise in the morning on an empty stomach or before a meal, the body is more inclined to use fat as a source of energy to help lose fat, especially waist and abdominal fat.
You can choose aerobic exercise (jogging, brisk walking, aerobics, jumping jacks, burpees, etc.) when you get up early, which can exercise your cardiopulmonary function, improve your physical endurance, and promote fat burning.
And “stretch training can improve the body’s softness and joint flexibility, effectively release stress, or perform light weight training (squats, push-ups), which can exercise the body’s muscles and be effective” Improve your basal metabolic value and make you more energetic and self-control throughout the day.
Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.
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