Don't fall into the trap of losing weight in winter! Calculate BMI in 1 minute and customize your weight loss plan

When wearing a thick coat to weigh yourself in winter, do you always have the illusion that the clothes weigh at least five pounds? Low temperature makes people unconsciously yearn for high calorie foods, such as hot pot milk tea wheels Entering the battlefield, the numbers on the weight scale quietly climb. Don't rush to blame down jackets for gaining weight. Scientific weight management never divides seasons. The key is to understand the body code - the BMI value that fitness coaches often mention may hide your secrets to slimming down.

1. BMI is not a universal key, but it can open the door to health

1. Two lines of numbers determine your health coordinates

Height and body mass index are like a thermometer for the body. Divide your weight (kg) by the square of your height (m), and the value can be obtained in 30 seconds. 18.5-23.9 is the ideal range for Asians. Those below 18.5 should be alert to malnutrition, while those above 24 should initiate weight management procedures. However, muscular athletes should be aware that this index may misjudge your body shape.

2. Winter exclusive calculation rule

Thick sweaters can add 0.5-1 kilogram to the weight scale. It is recommended to wear lightweight pajamas on an empty stomach in the morning for measurement. In dry northern regions, it is important to remember to replenish water, as dehydrated body weight may be about 2% lighter than actual weight. Continuously measuring for three days and taking the average can avoid data fluctuations during the physiological period or after a big meal.

2. Customize your winter fat burning plan

1. Low temperature environment exercise bonus

Cold weather exercise can burn 3-7% more calories, but it is important to warm up thoroughly before exercise. Indoor skipping rope for 20 minutes is equivalent to jogging for half an hour, which is more knee friendly. Don't have time to go to the gym? Do 3 sets of wall squats every day while watching TV.

2. Smart eating can sustain weight loss

Replace the pork belly in hot pot with seafood tofu, and use garlic paste as dipping sauce instead of sesame paste. When craving desserts in the afternoon, sprinkling cinnamon powder on roasted apples has 80% fewer calories than milk tea. Eating deep-sea fish rich in Omega-3 twice a week can help suppress fat accumulation.

3. Avoid these hidden heat traps

1. Warmth ≠ High calorie

Warm babies and thick socks are more manageable than constantly drinking hot cocoa. A cup of 300ml hot chocolate is equivalent to two bowls of rice. Choosing a high necked sweater instead of a scarf can reduce the frequency of reaching out for snacks.

2. Don't be limited by the "winter limited" set The calorie content of a winter special drink from a certain brand may exceed that of a regular meal. Switching to hot American style milk when ordering can save 300 calories. The instant Congee advertised as "warm stomach" in supermarkets usually contains sugar in summer 1.5 times the size of the sky.

4. Establish your winter weight loss rhythm

1. Sleep is the best fat burning supplement

Ensuring 7 hours of sleep can increase leptin secretion by 25%, and turning off underfloor heating 1 hour before bedtime to avoid waking up from dryness and heat. Using a humidifier to maintain a humidity of 40% -60% results in higher fat metabolism efficiency during deep sleep.

2. Set visualization targets

Set the BMI target value on the phone wallpaper, and record the change curve after weighing every day. Prepare spring clothes that are one size smaller and hang them prominently, which is more motivating than simply looking at numbers. Don't let low temperatures become an excuse for laziness, winter is actually the golden period for quietly losing weight. Starting from tomorrow morning's cup of warm water, replace blind dieting with scientific data. When the spring breeze brushes your face, you will be grateful for the decision to make a change now.