Easy to gain weight constitution is saved! Persist in these 5 things in winter to lose weight without rebounding

When winter arrives, wrapped in a down jacket, the flesh on the waist immediately enters "stealth mode", but the self in the mirror cannot deceive others. Although I haven't eaten much, the number on the weight scale feels like I'm sitting on a fire Arrow, is it really the legendary saying that 'even drinking cold water can make you gain flesh'? Don't rush to blame genes, even those who are prone to gaining weight can reverse the trend. The key is whether you have seized the golden period of winter metabolism.

1. Eat the right breakfast and double the metabolism of the whole day

1. Protein first

The first meal after waking up determines the metabolism rhythm of the whole day. The combination of two boiled eggs and sugar free soybean milk can prolong the satiety more than a bowl of porridge. The thermal effect of protein can increase the consumption of 20% more calories in the digestive process, just like installing an invisible fat burner in the body.

2. Properly supplement with high-quality carbohydrates

Whole wheat bread with avocado, or sprinkle some chia seeds on oatmeal, these low GI carbohydrates can avoid the blood sugar roller coaster. Remember a formula: protein+dietary fiber=winter riot food armor.

2. Turning fat into a combustion enhancer

1. Choose a healthy source of fat

Eat a small handful of plain nuts and salmon twice a week. Omega-3 in these high-quality fats can reduce inflammation. When the body is no longer in a 'defensive state', the efficiency of fat burning naturally increases.

2. Clever cooking methods

Use olive oil cold stir instead of stir frying over high heat, and remove the subcutaneous fat layer before eating chicken legs with skin. In winter hotpot, you can add more white meat slices, but don't use sesame sauce as dipping sauce. Try a combination of millet chili and seafood sauce.

3. Exercise with caution

1. Utilize fragmented time

to do heel lifting exercises while brushing teeth, and squat against the wall when waiting for the elevator. These scattered exercises accumulate quite a considerable amount. Research has found that accumulating 5 minutes of high-intensity interval exercise every day is as effective as 30 minutes of jogging.

2. Try cold stimulation

Before taking a shower, rinse your calves with slightly cool water for 30 seconds to activate brown adipose tissue. This special fat is like the warm baby that comes with the human body, specifically responsible for consuming energy and producing heat.

4. Sleep is the cheapest weight loss medicine

1. Seize the deep sleep period

The peak of growth hormone secretion is from 10 pm to 2 am at night, which is a natural fat burning hormone. Turning off electronic devices one hour before bedtime and keeping the room temperature around 18 ℃ is most conducive to entering deep sleep.

2. Napping also has its own rules.

When feeling sleepy during the day, a 15 minute sofa nap is more refreshing than drinking coffee. But after more than 30 minutes, one may enter deep sleep, wake up more exhausted, and affect the quality of nighttime sleep.

5. Emotional management is an invisible switch

1. Identify stress eating

When suddenly feeling a strong desire for sweets, take 10 deep breaths first. The pseudo hunger caused by elevated cortisol can be alleviated by drinking a cup of warm herbal tea.

2. Establish a reward mechanism

After sticking to a healthy diet for a week, reward yourself with a movie or new socks instead of using food as achievement vouchers. The pleasure brought by dopamine should not be obtained solely by taste buds.

Being prone to obesity is never an excuse for laziness, but rather an adjustment signal sent by the body. This winter, instead of competing with the numbers on the scale, it's better to focus on making small progress every day. When healthy habits become muscle memory, the so-called curse of "being born easy to gain weight" will naturally be burned clean by the flames of metabolism.