Does losing weight in winter always fail? These 5 hardcore techniques help you achieve scientific weight loss without rebounding

Every winter, the numbers on the weight scale seem to be magically inflated, and with a down jacket wrapped around it, the flesh on my waist is even more unrestrained. Why can't I lose weight even though I haven't eaten much or exercised less? Don't rush to blame the cold weather, it may be that your weight loss method is not keeping up with the rhythm of winter.

1. Don't confront your body's instincts

1. There is a reason for your strong appetite in winter

In low temperature environments, the body instinctively wants to store more energy to keep warm, which is a survival mechanism engraved in genes. Rather than forcibly suppressing appetite and leading to overeating, it is better to replace the high calorie snacks with warm nut oatmeal Congee, which can satisfy the appetite without excessive calories.

2. Choose warm weight loss ingredients

Cold salads only make the body more thirsty in winter Looking for heat. Try boiling lettuce into a warm salad, and replace some staple foods with pumpkin, yam and other root vegetables. Hot cereal Congee is more suitable for breakfast than cold milk, and it is not easy to be hungry when the body is warm.

2. Play something new with exercise

1. Turn exercise into a way to keep warm

Outdoor running shivering from the cold? Why not switch to indoor aerobics or swimming pools. A swimming pool with a constant water temperature is actually an excellent choice in winter. The thermal conductivity of water increases heat consumption by 30% compared to land sports, and the feeling of feeling hot all over the body after swimming is even more comfortable than wrapping oneself in a blanket.

2. Utilize fragmented time to do micro exercises

While watching TV, do a few sets of squats, and when the water boils, do a set of opening and closing jumps. These small movements can accumulate and consume an additional 200-300 calories per day. The key is to keep the body active and avoid prolonged sitting that can cause a decrease in metabolic rate.

3. Sleep is an invisible fat burner

1. Going to bed 1 hour earlier can help you lose 1 pound.

Research has found that people who ensure 7-8 hours of sleep in winter lose an average of 0.5 kilograms more weight per month than those who stay up late. Watching TV shows with an electric blanket under the covers? Changing to soaking your feet for 20 minutes before bedtime will trigger a natural decrease in body temperature and trigger deep sleep. Increased secretion of growth hormone can accelerate fat breakdown.

2. Adjust the bedroom microenvironment

Controlling the bedroom temperature at 18-20 ℃ is most conducive to the activation of brown adipose tissue, which is specifically responsible for heat production and energy consumption. Remember to turn off the underfloor heating 2 hours before bedtime, as a slightly cooler environment can actually improve sleep quality.

4. Drinking water also has a temperature password

1. Drinking enough water can burn fat

Many people don't like to drink water in winter, but dehydration can cause a 3% decrease in metabolic rate. Prepare a thermos and drink warm water anytime. Drink enough water (kg) x 30ml per day. Adding two slices of lemon can also promote liver detoxification.

2. There are rules for drinking soup before meals

Drinking 200ml of warm vegetable soup 20 minutes before meals can not only warm the stomach but also reduce the amount of food consumed during meals. Be careful to avoid thick cream soup, and use fresh ingredients such as mushrooms and seaweed to boil clear soup for better results.

5. Mental adjustment is more important than dieting

1. Accept the slower weight loss rate in winter

Metabolism is better in winter than in summer A delay of 5% -10% is a normal phenomenon, and losing 0.5 pounds per week is considered successful. Instead of worrying about weight numbers, it's better to pay attention to changes in waist circumference. As muscle mass increases, weight may not change but body shape may become tighter.

2. Establish a phased reward mechanism

for sticking to a healthy diet for one week and rewarding oneself with a hot spring experience; Complete monthly exercise goals and buy a one size smaller sweater as motivation. Positive feedback can help establish long-term habits and avoid retaliatory eating after extreme dieting. Wearing a down jacket does not mean saying goodbye to weight loss. Adjusting strategies is necessary to break the vicious cycle of "gaining weight in winter and losing weight in spring". Starting today, try these methods and you will find that winter can also be a golden period for quietly losing weight. Remember, sustainable weight loss is never about tormenting oneself, but about learning to be gentle with the body.