Grasp the 3 golden opportunities to burn fat and lose fat

Many people try all kinds of methods to get rid of fat on their bodies. However, in addition to having the perseverance to implement the principle of "eat less and exercise more", choosing the right time to lose weight is also very important. Zhu Yuying, a family medicine doctor at Asia Eastern Hospital, said that if you can grasp the three golden opportunities, you can make your weight loss plan more effective and achieve your goals.

Opportunity 1: Eat less sugar and more protein for dinner

Carbohydrates and other sugars can provide a quick source of energy, but relatively speaking, they also require a large amount of activity to consume them. Otherwise, they will accumulate as fat and cause obesity. Therefore, it is indeed a better choice to consume sugars during the day.

So how should you eat at night to avoid fat accumulation? Dr. Zhu Yuying said that although carbohydrates are reduced, they can be supplemented with protein because protein is an essential nutrient that needs to be eaten with every meal. In addition, protein contains specific amino acids that can help people relax and aid sleep.

Opportunity 2: Morning exercise improves metabolism throughout the day

To promote weight loss, you must do aerobic exercise and strength training. It is better to exercise in the morning than in the evening because the human body's basal metabolic rate is higher during the day, and after 12 hours of exercise, the basal metabolic rate can increase by 5%-7%.

Another good time to exercise is in the evening, but Dr. Zhu Yuying reminds you to avoid doing aerobic exercise right before going to bed, because this type of exercise will cause the secretion of adrenaline and make people excited, which will affect sleep. Poor sleep will also affect weight loss results.

Timing 3: Avoid the week before menstruation

Weight loss must be sustained and calories must be controlled for a long time, but it is recommended that women should "lower the standard" slightly in the week before menstruation, because the progesterone rises at this time, which makes people want to eat carbohydrates. If this appetite is not satisfied, they will become irritable; and hormonal changes will also cause the body to become a little edematous, at least 1 or 2 kilograms.

Dr. Zhu Yuying recommends that women who want to lose weight understand that the body undergoes such changes before menstruation. At this time, they can lower their standards a little so as not to undermine their confidence in losing weight. However, they should still implement the "eat less, exercise more" weight loss plan at other times.