Don't want to gain weight in winter? Remember 3 more and 3 less, weight will naturally decrease

In the season when the cold wind howls, it always makes people want to snuggle up on the sofa and hold a cup of hot milk tea. Can you feel the "warm fat" quietly accumulating around your waist? Are you starting to worry again? Don't rush to set a flag, master these key points to make winter weight management as simple as eating hot pot.

1. Eat more high protein foods

1. The thermal advantage of protein

When digesting protein, 30% of the food heat effect is produced, which is equivalent to installing an invisible warm air blower on the body. Compared to Se When Se trembled, she relied on snacks to keep warm. A palm sized chicken breast can make the body spontaneously produce heat for a longer period of time.

2. Selection guide for high-quality protein

A boiled egg with sugar free soybean milk for breakfast, steamed fish or marinated beef for lunch, and tofu for dinner instead of some staple food. These foods stay in the stomach for up to 4-5 hours, and the impulse to steal snacks in the middle of the night naturally decreases.

2. Drink more warm drinks

1. Correct drinking schedule

Wake up metabolism with 200ml warm water on an empty stomach in the morning, drink water half an hour before meals to increase satiety, and make goji berry and red date tea instead of office milk tea. People who drink 1.5 liters of water per day can increase their basal metabolic rate by about 10%.

2. Winter special drink recipe

Two slices of ginger+half an apple boiled in water, cinnamon stick+black tea stewed, grapefruit peel+honey mixed into a hot drink. These drinks with their own aroma can both warm the body and avoid excessive sugar intake.

3. Sunbathing More to Supplement Vitamin D

1. The Secret of Sunlight and Weight

In winter, serum vitamin D levels are generally low, which can affect the activity of lipolytic enzymes. Choose to bask in the sun at 10am or 2pm, exposing your face and palms for 20 minutes, which is equivalent to charging your metabolic system.

2. Vitamin D food supplement plan

Eat fried green vegetables with mushrooms three times a week, cook with butter instead of some vegetable oil, and eat sardine or canned tuna in proper amount. The vitamin D in these ingredients is more easily absorbed with the help of fats.

4. Eat less high salt foods

1. Hidden salt trap

Salty snacks such as hot pot dipping sauce, spicy strips, and preserved plums can make the body store water like a sponge. Out of the 1 kilogram increase in weight on the scale, there may be 800 grams of retained water.

2. Tips for reducing salt without reducing flavor

Use natural spices such as chopped onions, minced garlic, and cilantro to enhance flavor. When stewing soup, add salt at the end, and do not drink soup when eating noodles. After persisting for a week, you will find that the food that was originally thought light begins to show its true taste.

5. Avoid staying up late

1. Appetite storm caused by lack of sleep

Suddenly wanting to eat barbecue when staying up late into the morning? This is not a matter of willpower. Lack of sleep can increase hunger hormone levels by 28% and make people more inclined to choose high-fat and high sugar foods.

2. Winter Sleep Aid Plan

Soak your feet at 40 ℃ for 10 minutes 2 hours before bedtime, use lavender essential oil for aromatherapy, and set your phone to warm light mode. Ensuring that you fall asleep before 23:00 is equivalent to consuming an additional 170 calories per day.

6. Wear less bloated clothes

1. relationship between dressing and metabolism

Wearing Zongzi will make the body think it is in a constant temperature environment, and automatically reduce heat production and energy consumption. Choose a combination of moderately warm cashmere sweater and down vest, retaining a temperature difference stimulation of 5-10 ℃.

2. Rules for dressing indoors and outdoors

When maintaining a temperature of 18-20 ℃ indoors, a single sweater is sufficient, and when going out, the "onion style dressing method" should be used. Mild shivering can actually activate brown fat, which has a fat burning efficiency 300 times higher than regular fat. In fact, winter is actually the golden period for weight loss. Exercise consumes more in cold environments, and the body is thirsty for carbohydrates Hope is also lower than summer Season. Tomorrow, when you wake up, open the curtains and bask in the sun. Use warm water instead of ice. These small changes are like rolling a snowball, and in three months, you will be grateful for the decision you have made now.