From bloated to slim: 5 practical weight loss tips to bid farewell to rebounding

Wearing a thick coat in winter, can't you hide the excess fat around your waist? Don't rush to postpone your weight loss plan until next spring Oh my god, now is a good time to shed fat. Cold air can accelerate heat consumption, and a low-temperature environment makes brown fat more active - this type of fat is specifically responsible for burning energy to produce heat. By mastering the correct methods, the efficiency of weight loss in winter may be higher than in summer The sky is still high.

1. Re recognize hunger

1. Distinguish between true and false hunger

Drink 300 milliliters of warm water and wait for 15 minutes. If hunger disappears, it is likely a false signal caused by thirst. True physiological hunger is accompanied by a slight contraction of the stomach, while emotional hunger often comes suddenly and is targeted towards specific foods.

2. Adjust the eating rhythm

Fix the meal times within a certain range and fluctuate no more than 1 hour to avoid overeating after a long period of fasting. When the interval between two meals exceeds 5 hours, 20 grams of original nuts or 1 boiled egg can be prepared as a buffer.

2. Optimize dietary structure

1. Protein priority principle

Eat protein rich foods first at each meal, such as palm sized lean meat or half a box of tender tofu. Proteins can stimulate the secretion of cholecystokinin, a hormone that sends a satiety signal to the brain, effectively reducing the subsequent intake of carbohydrates.

2. Smart choice of staple food

Using mixed grain rice instead of white rice can increase dietary fiber content by three times for the same amount. Adding 1/3 brown rice or oats when cooking naturally increases chewing frequency and reduces eating speed by about 30%.

3. Improving Daily Consumption

1. Fragmented Exercise Method

High intensity interval exercise for 2 minutes 6 times a day, such as standing high or climbing stairs, is more effective than continuous 30 minute slow walking. This exercise mode can continuously burn calories and improve metabolism for 24 hours after the exercise ends.

2. Resistance training is essential.

Perform full body resistance training twice a week using self weight or small dumbbells. For every 1 kilogram increase in muscle mass, the basal metabolic rate increases by about 50 calories per day, which is equivalent to automatically losing 2.5 kilograms of fat per year.

4. Manage metabolic window

1. Seize the golden 90 minutes

After exercise, timely supplement protein and appropriate carbohydrates. The nutrients consumed during this period will be prioritized for muscle repair rather than fat storage. Recommend eating 1 egg with half a banana after exercising.

2. Nighttime fasting strategy

Maintain a 12 hour fasting period from dinner to breakfast the next day, such as from 8pm to 8am. During this period, the body will shift towards consuming fat for energy, which is simple and does not affect sleep quality.

5. Establish positive feedback

1. Multidimensional recording method

In addition to weight figures, measure waist circumference and record clothing elasticity every week, and take photos to compare body shape changes. Muscle density is higher than fat, and a decrease in size while maintaining weight indicates a decrease in body fat percentage.

2. Set stage rewards

Celebrate by non food means after achieving small goals, such as buying a small new piece of clothing. Research has found that visualizing weight loss results can increase the probability of long-term persistence by 43%. Losing weight is not about fighting against the body, but learning to cooperate with it. Starting from today, if you practice these methods, you will be pleasantly surprised to find that winter is the easiest time to quietly lose weight Good season. When the spring breeze brushes against your face, you not only gain a light and agile physique, but also healthier lifestyle habits.