Hello everyone, I amDamoa 4-month weight loss35kgfat friend, today I'm sharing my life for the12thtime. In this article, you will gain

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eight

• habits that affect fat loss. Each habit is divided intovarious aspects

• that should be paid attention to, and how todevelop healthy lifestyle and weight loss habits.

• Last time, I shared the first four habits of the eight weight loss habits: three meals, snacks, and drinking water.ExerciseI believe everyone has a preliminary understanding of the role of lifestyle habits in fat loss. Today I will introduce the remaining four habits:sleep, mentality, and defecation

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menstrual cycleThe first four habits are shown in: "Weight Loss Eight Habits (Part 1)".Five, SleepIn a deep sleep state, the secretion of leanness can metabolize excess fat, and deep sleep can also effectively reduce leanness resistance. Therefore, many obese people often sleep and lose weight, this is not a joke, but has scientific basis. On the contrary, many obese people often have insomnia.Sleep can be divided into:Sleep time, Sleep duration

Sleep quality1, Sleep time

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Refers to the time when all affairs are finished, close your eyes, and lie in bed to prepare for sleep. Many people lie in bed after turning off the lights, still playing with their phones or doing other activities, which does not count as sleep time.

Emphasizing sleep time is mainly for clarifying the concept of "insomnia"

Insomnia is usually divided into three categories:Regular insomnia, relative insomnia, and chaotic insomnia.① Regular insomnia

Refers to most people with regular living habits, try to keep their evening sleep timeno more than 23 o'clock

If it exceeds 23 o'clock, it is considered insomnia. This type of insomnia is called regular insomnia.Of course, 23 o'clock is just a reminder, not that if you lie in bed at 22:50, it is not insomnia, but if you lie in bed at 23:10, it is insomnia. For people with regular sleep habits, it is best to lie in bed to sleep at 10:30 pm.② Relative insomniaFor example, you have a habit of early to bed and early to rise, you usually sleep at 9:00 pm, but because of various unexpected reasons, you didn't go to bed until 10:00 pm, even if your sleep time did not exceed 23:00, this is also considered insomnia. This type of insomnia is called relative insomnia.Simply put, "

Anyone who breaks their own sleep pattern is considered insomnia"So strictly speaking, insomnia is a relative concept that varies from person to person.③ Chaotic insomniaSpecifically refers to those people who have a long-term disordered sleep time and have no sleep pattern, such as many people due to work, life or other various reasons, have a very chaotic living habit, sometimes sleep at 23 o'clock, sometimes at 21 o'clock, sometimes at midnight or even late at night, completely lack sleep patterns, and also have poor sleep quality, this is a typical insomnia state, this is called chaotic insomnia.

Whether it is a type of insomnia, is a hindrance to weight loss.

Finally, I want to remind everyone that it is important to keep your sleep time stable and regular, no matter for physical health or weight loss.2, Sleep duration

Generally speaking, the sleep duration of each person decreases with age, newborns may be in a state of sleep for a whole day, while the elderly generally have less sleep. For most adults, the daily sleep time should maintain 6-8 hours.Note that it is important to maintain a sleep time that is too short and too long.Many people have this experience, if they stay in bed for more than 10 hours on weekends or holidays, they will feel head-on and confused when they get up, and it is easy to get a cold.

3, Sleep qualityThe real determinant of sleep quality is not the total sleep time, but

deep sleep duration

Measuring your deep sleep can be based on the data of various health bracelets, but the most reliable method is your feeling when you wake up in the morning.

If you wake up and feel fresh and energetic, and don't feel sleepy during the day, even if your total sleep time is only six hours, your deep sleep time is also met, so your sleep quality is also high.Six, MentalityThe importance of mentality to weight loss is not paid attention to by many people at the beginning of weight loss, because it is too virtual and difficult to see and touch. But with the accumulation of time and the deepening of weight loss, mentality directly determines the success or failure of weight loss.

Mentality can be divided into:Anxiety about weight, resistance to exerciseDesire for food

1, Anxiety about weightWeight is the biggest factor affecting the mentality of weight loss people, no one is not.Many weight loss people may be happy and full of fighting spirit when they see that their weight decreases by one kilogram every day. But when their weight stagnates or even rises, they are inevitably worried and depressed, and may be depressed for a whole day.Every time you step on the scale, you are full of anxiety, and you see the weight figures fluctuating up and down, whenever they stop, they affect countless weight loss people's emotions.

Why are we anxious about weight?

A large part of the reason is

Anxiety about the unknown
Although you are working hard to lose weight every day, but you cannot control your weight. Because you don't know what your weight will be tomorrow, you don't know if you cancorners, and you don't know if you can corners, so you can't control it.Finally, I want to remind everyone that it is important to keep your sleep time stable and regular, no matter for physical health or weight loss.Eight, DefecationDefecation may be the most overlooked object in weight loss.

But defecation is also very important for weight loss, because the food and water you consume every day, and your exercise, sleep and mentality, will all affect defecation.Defecation can be divided into:

Defecation time, defecation frequency, defecation condition

Defecation is also an important part of weight loss, but how to identify whether you are normal, needs

person-to-persondifferent, here I won't explain too much.Finally, I want to remind everyone that it is important to keep your sleep time stable and regular, no matter for physical health or weight loss.

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