Healthy weight loss without rebound! These 5 small plans will help you quietly lose weight in winter

When winter arrives, with a down jacket wrapped around, the flesh on the waist immediately enters "stealth mode". Don't think that hiding can make you feel at ease, wait until you open up When you take off your coat in spring, those secretly hoarded fats won't save you face. In fact, winter is the golden period for weight loss - the body needs to burn more calories to maintain body temperature in a low-temperature environment. Seize this natural opportunity to burn fat next spring Heaven can amaze everyone.

1. Eating protein for breakfast can keep you hungry for a morning

1. Choosing slow digesting protein

Boiled eggs are more effective in keeping you hungry than fried eggs, and Greek yogurt can delay hunger more than regular yogurt. These slow digesting proteins can make blood sugar drop smoothly like riding a slide, rather than a roller coaster like sudden rise and fall.

2. Paired with high-quality carbohydrates [SEP], spread avocado on whole wheat bread or sprinkle chia seeds on oatmeal. The combination of carbohydrates and high-quality fats can keep you feeling full until lunchtime. Don't be fooled by those "carbon cutting weight loss methods", lack of carbohydrates in winter makes it easier to overeat.

2. Mastering the 321 Proportion Rule for Lunch

1. Vegetables make up half of the market

Start with 200 grams of green leafy vegetables as a base, either boiled or cold mixed. Fiber is like a intestinal broom, which can pack away excess oil and prevent reaching for the snack cabinet in the afternoon when feeling sleepy.

2. The preferred staple food is rhizomes.

Sweet potatoes and yams, which are winter seasonal ingredients, have a 30% lower glycemic index than white rice. When steaming and boiling, the outer layer is retained, and the dietary fiber content doubles directly. The peristalsis speed of the gastrointestinal tract is comparable to high-speed rail.

3. Avoid the three major weight gain traps for dinner

1. Beware of hidden carbohydrates

Lotus roots in pork rib soup and carrots in stir fried vegetables, these sweet vegetables are all carbohydrates. Try to choose green leafy vegetables such as broccoli and spinach at night, and avoid using potatoes as the main dish when cooking hot pot.

2. Control eating speed

It takes 20 minutes for the brain to receive the satiety signal from the first bite. Try using non dominant hands to hold chopsticks or chewing 30 times per bite. This technique can automatically reduce food intake by 20%.

4. Exercise selection is more important than perseverance

1. Fragmented exercise at home

Doing wall squats while watching TV shows and using toe pads while brushing teeth can consume an additional 200 calories per day. Don't underestimate scattered calories, it's equivalent to losing 1 pound of pure fat every month.

2. Low temperature environment is more fat burning

Lowering the indoor heating by 2 degrees will activate the brown fat heat production mechanism in the body. Don't wrap too thick when going out for a quick walk, as it can increase fat burning efficiency by 15% under mild shivering conditions.

5. Sleep is a natural leptin factory

1. Seize the deep sleep period [SEP]. The secretion of growth hormone from 10 pm to 2 am accounts for 70% of the whole day, and falling asleep during this period is equivalent to burning fat while lying down. Turn off all blue light devices one hour before bedtime for melatonin to work on time.

2. Cleverly using gravity to promote circulation

Placing a pillow under the calf during sleep can alleviate winter edema. This posture can accelerate lymphatic return and make the tightness of the legs visible to the naked eye in the morning.

Don't use "winter fattening" as an excuse anymore, your body never stops metabolizing due to the season. Starting from tomorrow's breakfast, execute these 5 plans when others are in spring When you were on a crazy diet, you were already strolling leisurely in last year's jeans. Remember, fat is most afraid of persistent habits, they are more effective than any sudden weight loss.