Double the weight loss efficiency in winter! 5 habits that make you metabolize quickly and lose weight quickly

When winter comes, the down jacket is wrapped in Zongzi, and the meat on the waist seems to have found a warm harbor. But you may not know that this season is actually the "rebellious period" of fat - in a low-temperature environment, the body will actively burn more calories to maintain body temperature, and the basal metabolic rate is higher than in summer The sky is about 10% higher. Just like when a phone is turned on in performance mode, adjusting lifestyle habits can directly improve weight loss results.

1. Turn drinking water into a warming ritual

1. Cold water stimulates metabolism

Drinking warm water at around 20 degrees Celsius requires the digestive system to burn calories to heat the water to body temperature. During this process, every 500ml of water can consume an additional 20 calories. Put a thermostatic cup in the office and drink a few sips per hour, which is equivalent to the calorie expenditure of half an hour of jogging all day long.

2. A glass of water before meals

Drinking 300ml of water 15 minutes before meals can temporarily expand stomach capacity. German research has found that this habit can reduce the amount of food consumed during meals by 22%, making it particularly suitable for controlling a strong appetite in winter.

2. Protein should be eaten at the right time

1. Breakfast. When the protagonist

has the lowest body temperature in the morning, eating enough protein can help the body digest and absorb 30% of the calories burned in food. The combination of two boiled eggs+200ml soybean milk can produce heat until noon.

2. For dinner, when the supporting role [SEP]'s metabolism slows down at night, reduce the proportion of protein and replace it with dietary fiber. Tofu replaces some meat, and mixed grain rice replaces white rice to prevent amino acids from being converted into fat at night.

3. Alternating between hot and cold to activate fat

1. Play with temperature difference while showering

Reduce the water temperature for the last 30 seconds of showering, allowing the skin to come into contact with cold water at 18-20 degrees Celsius. This mild cold stimulation can increase the activity of brown fat by 15 times and sustain heat production for more than 6 hours.

2. Moderate switching between indoor and outdoor

Do not wrap too tightly from the heated room to the outside, allowing the body to feel a temperature difference of 5-10 degrees. Exposure to low temperatures for 15 minutes three times a week is equivalent to consuming an additional meal of hot pot calories.

4. Sleep is a natural fat burning agent

1. Seize the golden time [SEP]. Growth hormone secretion is most vigorous from 10 pm to 2 am, during which 1 hour of deep sleep is equivalent to the normal 2-hour fat burning effect. Going to bed half an hour earlier than usual can show a change in waist circumference after two weeks.

2. Pay attention to the temperature of the bed.

Keep the bedroom at 16-18 degrees and cover it with a slightly thinner blanket. Sleeping in a mild cold environment, the body breaks down visceral fat to maintain body temperature, and quietly loses weight throughout the night.

5. Muscles are perpetual motion machines for metabolism

1. Fragmented exercise

Do a 20 second wall squat every hour of sitting, interspersed with several sets of lunges while watching TV. These micro exercises can accumulate and burn an additional 200-300 calories per day, equivalent to the calories of two pieces of chocolate.

2. Use Self Weight Training

Do 3 sets of plank supports in the morning and 4 sets of hip bridge exercises before going to bed at night. Hands on training without the need for equipment can increase resting metabolic rate by 7% for a month, and burn more fat while lying down than before. Don't use winter as an excuse for gaining weight anymore, low temperatures are actually the body's built-in fat burning accelerator. Starting today, execute these 5 strategies and wait for spring When you take off your thick coat, you will gain a brand new version of yourself. Remember, fat is most afraid of persistent small habits. Changing 1% every day will result in a 100% transformation after three months.