Even in cold weather, one can still lose weight! 6 Accelerated Fat Burning Techniques to Double Metabolism and Direct Weight Loss

When winter comes, the down jacket is wrapped into Zongzi, but the number on the scale goes up quietly? Don't rush to throw the pot at hotpot and milk tea! Low temperature environment is actually a hidden golden period for fat burning - when the body needs to consume more energy to maintain body temperature, the basal metabolic rate can increase by 5% -30%. Master these scientific techniques to make fat burn on its own in the cold wind.

1. Drinking Water Schedule

1. Drinking a glass of warm water on an empty stomach in the morning

After metabolism throughout the night, the body is in a state of mild dehydration. 300ml of warm water can activate visceral function and rapidly increase resting metabolic rate. The water temperature should be controlled at around 40 ℃ to avoid stimulating the esophagus.

2. Moisturize 15 minutes before meals

Drinking 200ml of water before meals can create a brief feeling of fullness and reduce the amount of food consumed during meals. Research has found that this habit can reduce calorie intake in a single meal by 22%, and the effect lasts until the next meal.

3. Drink slowly after exercise

Drinking a large amount of water immediately after high-intensity exercise can dilute electrolytes. It is recommended to supplement 100-150ml every 15 minutes and add a small amount of lemon juice to help balance acidity and alkalinity.

2. Smart choice of warm food

1. High protein breakfast

boiled eggs with sugar free soybean milk, the thermal effect of protein can burn 15% more calories 3 hours after breakfast. Whey protein powder for drinking is also a convenient choice, but be careful to control the addition of extra sugar.

2. Adding spices to vegetables

Ingredients such as capsaicin and gingerol promote thermogenesis by activating TRPV1 receptors. Adding cinnamon powder or black pepper to stew can increase postprandial energy expenditure by 10% for 90 minutes.

3. Low temperature cooking of rhizomes

Sweet potatoes and yams will produce resistant starch after cooling, requiring more energy to decompose. Make it into a salad or refrigerate it and then heat it up to extend satiety for more than 2 hours.

3. Fragmented Exercise Strategy

1. Get up for 2 minutes per hour

During prolonged sitting, do several sets of open and close jumps or high leg lifts every 60 minutes, with a cumulative effect comparable to 30 minutes of continuous exercise. Office workers can set reminders to drink water and also achieve their exercise goals.

2. Stair Climbing Techniques

Using a two-step approach to climb stairs can mobilize 70% more of the gluteal muscles. When going downstairs, control the speed and strengthen the calf line by landing on the ground with your toes first.

3. Walking with shopping bag load

When buying groceries and going home, carrying heavy objects on one side can increase energy consumption by 7% for every 500g of weight. Alternating left and right can also prevent scoliosis.

4. Sleep Temperature Control Method

1. Soak your feet 90 minutes before bedtime

Soak your feet in water at 42 ℃ for 15 minutes, and the process of core body temperature rising first and then falling can induce deep sleep. Add an appropriate amount of mugwort The package has a more significant effect on promoting blood circulation.

2. Keep the bedroom at 16-18 ℃.

A cool environment promotes the activity of brown fat, consuming 100-200 calories more throughout the night. People who are afraid of cold can wear socks to sleep, but avoid using electric blankets.

3. Side lying curled posture

Imitating fetal sleeping posture can reduce heat loss and relieve lumbar pressure. Insert a pillow between the knees for a more stable pelvic position.

Fifth, alternating cold and hot stimulation

1. Wash your face with cold water in the morning and evening

Cold water at 10-15 ℃ stimulates facial nerves and triggers mild stress reactions. Slowly wet the entire face from the forehead, and try splashing water on the neck after getting used to it.

2. Layered Dressing Method

The inner layer is made of moisture wicking material, the middle air layer retains body temperature, and the outer layer is windproof and waterproof. More conducive to movement than a single thick jacket, convenient for adjustment at any time.

3. intermittent exposure

Choose 5 minutes of window ventilation every day to allow the body to adapt to temperature changes. Combined with deep breathing exercises, it can improve mitochondrial work efficiency.

6. Emotional stress management

1. Sunbathing to supplement vitamin D

In winter, sunbathing for 30 minutes a day can increase serotonin levels and reduce emotional eating. On rainy days, a full spectrum lamp can be used as a substitute, shining for 20 minutes at a distance of 1.5 meters.

2. Chewing Crispy Foods

Apples, celery, and other foods that require repeated chewing can alleviate anxiety through oral exercise. Chewing 40 times before swallowing, the signal of satiety is transmitted more fully.

3. Fingertip massage for stress reduction

Press the first joint of the other fingers with the thumb and stimulate each finger alternately. This action can distract attention and promote peripheral circulation.

These methods are like installing an invisible "heater" on the body, without the need for deliberate dieting or crazy exercise. After two weeks of forming a habit, you will find that the waistline in the down jacket quietly appears. Remember, the key to losing weight in winter is to keep the body gently busy, rather than fighting against instincts.