Is it difficult to lose weight in winter? 3 scientific methods to overcome obesity prone constitution, making it easy to lose weight

When winter comes, the down jacket is wrapped into Zongzi, but the number on the scale goes up quietly. Although I haven't eaten much, the "swimming ring" on my waist is becoming more and more obvious. Is there any secret agreement between cold weather and fat? In fact, in low-temperature environments, the body will automatically activate the "warmth mode", and metabolic changes make weight loss more difficult. However, by finding scientific methods, winter can become a golden period for counterattacks.

1. Re understanding the metabolic characteristics of winter

1. The impact of cold on basal metabolism

When the temperature is below 15 ℃, brown adipose tissue in the human body begins to become active. Although this special fat that can produce heat consumes energy, the stock of it is limited for ordinary adults. More often than not, the body stores white fat to keep warm by reducing blood circulation in the limbs and increasing appetite, which is the physiological basis for easy weight gain in winter.

2. Winter specific calorie trap

Increased intake of high calorie foods such as hot milk tea and hot pot, while reduced outdoor activities result in calorie surplus. Research shows that the average daily calorie intake per person in winter is higher than in summer Adding 200-300 calories during the season is equivalent to eating half a bowl of rice every day.

2. Key Strategies for Dietary Adjustment

1. Increase the Protein Ratio

By increasing the protein ratio of each meal to 30% -40%, foods such as chicken breast, fish, and soy products can produce higher food heat effects, and the digestion process itself will consume more calories, while enhancing satiety and avoiding overeating.

2. Cleverly using warm ingredients

Ginger, cinnamon, chili and other ingredients can not only raise body temperature, but their active ingredients can also promote fat oxidation. Adding a spoonful of cinnamon powder when cooking oats and two slices of ginger when stewing soup can turn daily diet into a "fat burning assist".

III. Scientific Design of Exercise Plan

1. Utilize intermittent cold stimulation

After warming up in a warm room, try short-term (5-10 minutes) exposure to low temperatures on the balcony and continue exercising indoors. This alternating heat and cold can activate brown fat, but it is important to avoid catching a cold. Patients with cardiovascular disease should use it with caution.

2. Home Resistance Training Combination

Self weight training such as squats and plank supports, combined with elastic bands, can be used three times a week for 20 minutes each time, which can not only maintain muscle mass and prevent metabolic rate decline, but also not be affected by outdoor low temperatures. For every 1 kilogram increase in muscle mass, the resting metabolic rate can increase by about 50 kcal/day. The essence of winter weight loss is to cooperate with the body's instincts rather than fight against them. There is no need for extreme dieting. After using the right methods, one will find that the worrying "winter fat" is actually a fuel reserve sent by the body, which can be converted into a continuous source of fat burning when properly mobilized. Starting today, adjust your diet and try new exercise patterns, spring Complete a beautiful physical upgrade before the arrival of the sky.