Double the weight loss efficiency in winter! To achieve the goal of 10 pounds, diet and exercise are indispensable

When wearing a down jacket to weigh yourself in winter, there is always a self comforting feeling of 'the clothes are too heavy'? In fact, low temperature is the golden assist for fat burning - when the body needs to continuously produce heat to maintain body temperature, the basal metabolic rate can quietly increase by 12%. The fat hidden under thick sweaters is waiting to be scientifically harvested.

1. How to activate metabolic switch in low temperature environment

1. Fat burning mechanism of brown fat

There are two types of adipose tissue in the human body, white fat is busy accumulating energy, while brown fat is like a built-in warm baby. When exposed to cold stimuli, brown adipocytes will crazily consume glucose and fatty acids to produce heat, which can increase daily calorie consumption by 5% -30%.

2. Unexpected Gain from Trembling Heat

Muscle tremors caused by cold may seem awkward, but they are actually an efficient fat burning exercise. This unconscious muscle contraction consumes energy comparable to jogging for 15 minutes. Appropriate cold stimulation (such as 18 ℃ environmental exercise) can prolong the excessive oxygen consumption effect after exercise by 3 hours.

2. Three calorie traps and solutions for winter diet

1. Alternative solutions for high calorie warming foods

Replace brown sugar ginger tea with cinnamon black coffee, milk tea with hot chocolate with a cocoa content of over 70%, and hot pot dipping sauce with garlic paste instead of sesame paste. These small replacements can reduce 300-500 calories intake while retaining the warming effect.

2. Invisible Assistance of Vitamin D

Vitamin D deficiency caused by reduced sunlight can trigger fat storage patterns. Eating deep-sea fish three times a week, sunbathing your wrists for 20 minutes a day, or choosing fortified foods can maintain normal secretion of leptin.

3. Coping strategies for deceptive hunger

Low temperature can cause the brain to misjudge energy needs, resulting in "false hunger". Drinking 300ml of warm water before meals, brushing your teeth with mint flavored toothpaste, or sniffing grapefruit essential oil can effectively suppress this impulse to eat.

3. Winter Sports Combination Fist

1. Hot and Cold Alternating Training Method

First, complete a 10 minute HIIT warm-up indoors, then go for a 20 minute brisk walk outdoors, and finally return indoors to do stretching. Alternating between hot and cold environments can activate more brown fat, resulting in a 27% increase in sustained fat burning after exercise.

2. Home Fragmentation Exercise Checklist

Do wall squatting while watching TV, practice heel lifting while brushing teeth, and come with a plank support when the water boils. These 'invisible exercises' can consume a total of 200 calories per day, which is equivalent to eating one less bowl of rice.

3. Heat addition during bathing

After bathing, rinse the calf with cold water for 30 seconds, then switch to hot water and repeat 3 times. This vascular exercise not only improves circulation, but also allows the body to continue producing heat for 1-2 hours, consuming an additional 80 calories while lying down.

4. Hidden correlation between sleep and stress

1. Subtle balance of bed temperature

A sleep environment of 18-20 ℃ is most conducive to fat burning, while overheating actually inhibits growth hormone secretion. You can soak your feet for 10 minutes before going to bed for 90 minutes, and fall asleep when the core temperature drops. The fat breakdown efficiency is higher during the deep sleep stage.

2. The golden period for cortisol management

Short winter sunshine can easily trigger emotional eating. Doing 20 minutes of mindfulness breathing from 4-6 pm can reduce cortisol levels by 23%. Pairing with magnesium containing foods such as pumpkin seeds can reduce the accumulation of abdominal fat caused by stress.

Dressing like a Zongzi doesn't mean you should become fat into a Zongzi. Seize the instinct of the body to fight against the cold, and turn it around The shivering turned into a signal of fat burning. When Chunfeng takes off his coat, you will thank your wise self now.