Fast metabolism=fast weight loss? Doing this in winter allows fat to burn actively

When winter comes, many people find that the numbers on their weight scales quietly climb up, and when they wrap themselves in down jackets, the "swimming ring" on their waist becomes even more prominent. Some people say that people with fast metabolism can lose weight while lying down, so they drink ice water and eat chili peppers desperately, but the fat hasn't been reduced, and the stomach and intestines protested first. In fact, metabolism is like an invisible furnace in the body, only by mastering the correct methods can it continue to generate heat.

1. What determines the speed of metabolism?

1. Gene lottery

Some people are born with a high basal metabolic rate, just like the factory set high energy consumption mode. These people are less likely to gain weight by eating the same food. But don't rush to envy, postnatal factors account for over 40% of the impact on metabolism.

2. Muscle Content

Each kilogram of muscle burns three times more calories per day than fat, which is why people who exercise eat more can actually lose weight. When one is too lazy to exercise in winter, muscle loss can significantly decrease metabolic rate.

3. Temperature regulation

In cold environments, the body needs to expend more energy to maintain body temperature. But modern people spend a long time in heated rooms, and this natural opportunity to burn fat is actually wasted.

2. Winter exclusive metabolic acceleration plan

1. Smart use of low temperature

Activity in an environment of around 15 ℃ for 1 hour every day will activate brown fat. This special type of fat can quickly burn energy to produce heat, making it a great opportunity for walking dogs or picking up packages when going out.

2. Change the order of eating

Eat protein and vegetables first, and then the main food. The thermal effect of protein in food is as high as 30%, which means that eating 100 calories of chicken breast requires the digestion process to consume 30 calories.

3. intermittent Cold Stimulation

After showering with warm water, quickly switch to cold water for 10 seconds and repeat 2-3 times. This mild cold stress can improve mitochondrial efficiency, so be careful not to let the water temperature be too low to avoid catching a cold.

III. Metabolic Pits I Walked Through in Those Years

1. Extreme Dieting

When the daily intake is below 800 calories, the body will activate a famine mode, actively reducing the metabolic rate by 20-30%. That's why dieting for weight loss is prone to rebounding.

2. Dependence on Stimulating Foods

Chili peppers and caffeine can indeed temporarily improve metabolism, but the effect is like pouring alcohol on a stove, and the flame will extinguish with just one splash. Long term excessive intake may also damage the gastric mucosa.

3. Staying up late to rush to work

Continuous sleep of less than 6 hours reduces appetite controlling leptin by 18%, while promoting hunger promoting ghrelin increases by 28%. Not being able to resist the urge to stay up late while working overtime is not a matter of willpower, it's hormones causing trouble.

4. Small Habits to Keep Metabolism Generating Energy

1. Fragmented Exercise

Do a 20 second squat or open close jump every hour of sitting. This exercise method is called NEAT, which can accumulate an additional 200-300 calories per day, equivalent to jogging for half an hour.

2. Drinking water is important

Drinking 500ml of warm water can temporarily increase metabolism by 24-30%, but it must be warm water. Ice water can cause blood vessel constriction, which is actually detrimental to fat breakdown.

3. Trace element supplementation

When iron is deficient, the oxygen carrying capacity of cells decreases, and the metabolic rate decreases by 5-15%. Eat animal liver or blood products twice a week, combined with vitamin C to promote absorption. Fat burning is never a speed race, but a endurance battle. Instead of pursuing short-term rapid weight loss and metabolic damage, it is better to tune the body into a high-efficiency "hybrid mode". This winter, starting from putting down the milk tea in your hand, give your body a gentle and sustained fat burning signal.