Can't you lose weight in winter? Perhaps metabolism is hibernating! 5 ways to awaken

Wearing a thick coat and standing on a weight scale in winter, the numbers remain unchanged or even secretly increase? Don't rush to blame hotpot and milk tea, your body may be staging a 'metabolic hibernation' drama. Cold can naturally lower the basal metabolic rate by 5% -10%, just like a phone turning on power-saving mode, but there are always some tips that can help you quietly press the "wake-up button".

1. Don't date radiators

1. Add some fluctuations to a constant temperature life

Long term exposure to a constant temperature environment of 22 ℃ will cause brown fat that burns calories to lie flat collectively. Deliberately creating 2-3 hours of 15-18 ℃ low temperature periods every day, such as turning off the bedroom heater for morning exercise, can increase metabolic rate by about 12%. Just like giving a score to your phone from time to time to prevent the system from becoming too comfortable.

2. Magic of alternating hot and cold

Switching to cold water to shower the calves and arms 30 seconds before taking a shower, the contraction and expansion of blood vessels will consume an additional 80 calories, equivalent to walking an extra 1500 steps. Pay attention not to lower the water temperature below 18 ℃, and control the time within 1 minute. This gentle stimulation is like warming up the metabolic engine.

2. Eat breakfast as an "alarm clock"

1. Protein morning wake-up service

Take more than 20g of protein within 90 minutes after getting up. For example, 3 egg whites with sugar free soybean milk can produce 30% food heat effect. Compared to a carbohydrate based breakfast, it is equivalent to consuming 20 minutes more calories from jogging every day.

2. Add some seasoning to coffee

Sprinkle half a teaspoon of cinnamon powder in black coffee, which contains methyl hydroxychalcone polymer that can enhance cell sensitivity to insulin and make blood sugar levels smoother. Experiments have shown that this combination can increase fat oxidation rate by 15%, just like adding pine needles to a fire.

3. Exercise requires playing "hide and seek"

1. Fragmented sports Easter eggs

Do 2 minutes of opening and closing jumps or high leg lifts every hour of sitting, which can burn an additional 350 calories per day due to non exercise heat consumption. Put the right mini dumbbells in the office drawer and perform a side lift when answering the phone, turning daily life into a treasure hunt game.

2. Have a metabolic sprint over the weekend

Choose one day per week for 20 minutes of high-intensity interval training, such as alternating 30 seconds of fast running and 1 minute of slow walking. Within 24 hours after exercise, the basal metabolic energy increases by 9%, and this afterburning effect is like throwing a piece of heat-resistant oak into the fireplace.

4. Drinking water also has "black technology"

1. Correct posture for ice water challenge

Drink enough water (kg) x 30ml per day, of which 500ml is replaced with 8-12 ℃ cold water. Heating up this water in the body requires consuming an additional 50 calories, which is equivalent to losing 2.5 kilograms of pure fat in a year. It is important to drink slowly and in small sips to avoid stimulating the digestive system.

2. A glass of sparkling water before a meal

Carbonated water can reduce satiety by 12%. Choosing natural gas infused water with lemon slices and carbon dioxide can temporarily dilate the stomach and promote peristalsis. It's like doing a set of stretching exercises on the digestive system.

5. Sleep is an invisible metabolic agent

1. Seize the golden fat burning period

During deep sleep from 10 pm to 2 am, the secretion of growth hormone is three times higher than during the day, which can burn 20% more fat. Turn off electronic devices 90 minutes before bedtime and soak your feet in 40 ℃ warm water for 10 minutes to lower your core body temperature by 0.5 ℃, making it easier to fall asleep.

2. Temperature password under the blanket

Maintaining 16-19 ℃ in the bedroom can activate brown fat more effectively than a warm environment, and covering with a lightweight down comforter is more conducive to temperature regulation than a thick blanket. People with cold hands and feet can wear a pair of breathable socks to prevent local low temperatures from interrupting the fat burning process.

These methods are like gently tickling hibernating metabolic bears, without the need for drastic changes in lifestyle habits, just hiding some small mechanisms in daily life. When the body finds that the "power-saving mode" is actually more difficult, it will naturally switch back to the active state. Remember that sustainability is always more important than sudden weight loss, as we are meant to spend our entire lives with this body.