Don't try to lose weight quickly! Persist in these 5 tips in winter to slim down healthily without rebounding

When winter arrives, many people forget their weight loss plans and use down jackets as a "fat invisibility technique". In fact, a low temperature environment is the golden period for fat burning, and the body needs to consume more energy to maintain body temperature. At this time, using the right methods, every pound of meat shed feels like an anti rebound buff.

1. Re understanding the heat consumption in winter

1. Metabolic enhancement in cold environments

When the room temperature is below 20 ℃, brown adipose tissue in the human body is activated, and this special fat can continuously produce heat like a small furnace. Experiments have shown that in an environment of 19 ℃, one can consume an additional 100-200 calories per day, which is equivalent to jogging for 20 minutes.

2. Higher energy efficiency of exercise

With the same jogging speed, it consumes 12% more calories at 5 ℃ than at 25 ℃. Pay attention to sufficient warm-up before and after exercise, and avoid direct stimulation of the respiratory tract by cold air.

2. Warm Formula for Dietary Adjustment

1. Protein Heating Rule

Ensure high-quality protein of palm size for each meal. Chicken breast and fish paired with soy products can consume an additional 15-30% of calories during digestion due to the heat effect of food, which is three times higher than the heat production efficiency of eating carbohydrates.

2. Anti hunger carbon water selection method

Using oats and black rice instead of polished rice and white flour, these slow carbon water have lower GL values and can maintain satiety for more than 4 hours. When cooking Congee, add some longans and red dates to satisfy your thirst for sweets At the same time, supplement iron elements.

3. Home Fragmentation Exercise Plan

1. Intermittent Heat Explosion

While watching TV, do 3 sets of wall squats, each set persisting until the legs tremble. After this short-term high-intensity exercise, the body will continue to consume energy for 24-48 hours, known as the 'afterburning effect'.

2. Household Exercise 2-in-1

When wiping the floor, switch to a kneeling position and move back and forth, which can not only deeply clean the gaps, but also exercise the core muscle group. The actual calorie consumption in 30 minutes is equivalent to elliptical machine training in the gym.

4. Hidden mechanism of sleep fat burning

1. Bedding temperature control technique

Keeping the bedroom at 16-19 ℃ is most conducive to fat burning, and excessively high room temperature can inhibit melatonin secretion. It is best to cover with cool hands and feet and warm torso, which can promote the activation of brown fat.

2. Preparation method 90 minutes before bedtime

Soak your feet in water at a temperature not exceeding 42 ℃ for 15 minutes. Avoid watching short videos during this time period, as blue light can interfere with leptin secretion and easily trigger nighttime hunger.

5. psychological Account Management Tips

1. Set Elastic Target Values

Weight loss should not exceed 1% of current weight per week, such as a 60kg person losing 0.6kg per week, which is the most scientific approach. Prepare an electronic piggy bank, deposit the corresponding amount every time you achieve a small goal, and use this money to reward yourself after the New Year.

2. Establish a positive feedback loop

Use your mobile phone to record the daily check ins for drinking 8 glasses of water, and unlock new sports socks if you meet the standard for 7 consecutive days. Visual progress can stimulate dopamine secretion, forming a virtuous cycle. Don't be kidnapped by the numbers on the weight scale, losing weight in winter is more like playing a protracted war game. When others drive While Chun is busy with a sudden weight loss campaign, you have quietly developed a physique of 'no matter how much you eat, you won't gain weight'. Drinking that cup of warm water tomorrow morning, this small sense of ceremony may be the first password to a healthy body.