Good news for lazy people! Losing weight in winter like this, losing 10 pounds in 2 months without stress

When winter comes, the down jacket is wrapped into Zongzi, and the scales are blind. Don't rush to throw your weight loss plan into hotpot, in fact, low temperature weather is the golden period for burning fat - fat The trembling and burning appearance of Se is much harder than lying in bed.

1. Cold itself is a natural fat burner

1. Brown fat is activated

The human body has two types of adipose tissue, white fat is responsible for storing goods, and brown fat is responsible for burning boilers. When the ambient temperature is below 16 ℃, brown fat will act like a workshop receiving a work order, converting white fat into heat. Research has found that being active in a low-temperature environment for 2 hours a day can increase fat burning efficiency by 15%.

2. Automatic upgrade of basal metabolism

For every 1 ℃ decrease in body temperature, the basal metabolic rate will increase by 5% -7%. This is like turning on performance mode on a phone, breathing while lying down is better than summer Consume half a bowl of rice calories every day. Just keep your hands and feet warm, a slight chill is actually a signal that fat is dancing tap dance.

2. Eating the fat burning menu limited to winter

1. High protein breakfast is the igniter

After drinking 300 ml warm water in the morning, a portion of boiled eggs with sugar free soybean milk will be added. Protein digestion needs to consume 20% -30% of its own calories. Just like throwing a pine branch into the fireplace, the heat effect of food can keep the body warm for 3 hours.

2. Replace staple food with resistant starch

The resistant starch produced after cooling potatoes and the caramelized shell baked from sweet potato ovens require more energy to decompose. With broccoli or kale, the gel net formed by dietary fiber can delay the absorption of sugar, and the sense of satiety can be directly extended to the afternoon tea time.

3. Lazy exclusive exercise plan

1. Static training while watching TV

Squat against the wall during advertising time, and lift your legs and rest on the coffee table while watching TV shows. This non exercise calorie burning (NEAT) method accumulates 90 minutes per day, which is equivalent to jogging 5 kilometers. The key is to maintain muscle tension and continuously discharge like turning on power-saving mode on a phone.

2. Utilize temperature difference to create a fat burning opportunity

Before taking a shower, rinse your calves with cold water for 30 seconds before adjusting the temperature. Before going out, take 3 deep breaths on the balcony. Alternating cold and hot stimulation can make blood vessels undergo elasticity training. When blood circulation accelerates, the efficiency of fat decomposition is comparable to that of a delivery guy climbing stairs to deliver goods.

4. Sleep is the ultimate fat burning weapon

1. The temperature of the bed should be intelligently controlled

2 hours before bedtime, lower the heater to maintain a temperature difference of 5 ℃ between inside and outside the bed. During deep sleep, the secretion of growth hormone increases and cortisol levels decrease. The fat burned during this stage is equivalent to taking a 40 minute walk during the day.

2. Use breathing method to assist

When lying flat, place a book in your abdomen, inhale through your nose for 4 seconds to raise the book, hold your breath for 2 seconds, and then slowly exhale through your mouth for 6 seconds. This abdominal breathing can increase blood oxygen saturation and increase visceral fat metabolism rate by 20% during sleep. Before taking off the down jacket, the body had already silently started the fat burning program. Instead of in spring It's better to let the cold winter air become your personal fitness coach than to rely on last-minute cramming. Starting from the boiled egg for breakfast tomorrow, fat will find its way home on its own.