Is it easy to gain weight in cold weather? 8 Cold Knowledge to Keep Your Weight from Rebounding in Winter

When winter comes, the numbers on the weight scale are like sitting on a fire Arrows, although you haven't eaten much, your pants are quietly tightening? Don't rush to blame hotpot and milk tea, your body already has a "stocking mode" in low temperature environments. Scientists have discovered that the human body activates the brown fat thermogenesis mechanism in cold weather, but modern heating and air conditioning systems have become accomplices to weight gain.

1. How Low Temperature Environment Quietly Changes Metabolism

1. Strike Phenomenon of Brown Fat

There are two types of adipose tissue in the human body, white fat is responsible for energy storage, and brown fat is responsible for combustion capacity. When the ambient temperature is below 16 ℃, brown fat begins to actively produce heat, which can consume a large amount of calories. But now in winter, the indoor temperature is above 20 ℃, and brown fat is in a dormant state for a long time.

2. Winter carnival of hunger hormones

Shortening light exposure time can affect melatonin secretion, which in turn stimulates an increase in hunger hormone levels. A Nordic study found that an average person consumes an additional 86 calories per day during winter, which is equivalent to a potential monthly weight gain of 0.35 kilograms. That's also why I always want to rummage through the snack cabinet when it gets dark early.

2. Winter specific weight gain traps

1. The warm temptation of high calorie foods

Winter limited edition foods such as hot chocolate and cheese hotpot often exceed 500 calories per serving. The body becomes more thirsty at low temperatures Looking for high-fat and high sugar foods is a primitive instinct - ancestors needed a fat layer to survive the winter, but modern people clearly do not need it.

2. Snowball effect of exercise inertia

For every 1 ℃ decrease in temperature, the willingness to engage in outdoor activities decreases by 7%. When morning running becomes a struggle under the covers, daily activity levels sharply decrease. Research has found that the average number of steps per person in winter is higher than in summer Seasonal reduction of 23% is equivalent to consuming 150 fewer calories per day.

3. Break the eight cold knowledge about getting fat in winter

1. Eating enough high-quality protein for breakfast

eggs, sugar free soybean milk and other protein foods can produce higher food heat effect, and the digestion process itself is consuming energy. A high protein breakfast can reduce appetite by 15% throughout the day, especially relieving the urge to overeat in the evening.

2. Pretend to live in the cold

Give yourself 2 hours of "low temperature time" every day and adjust the room temperature to 16-18 ℃. You don't need to shiver from the cold, a slight chill can activate brown fat, and this method can consume an additional 50-100 calories per hour.

3. Choose exercises that generate heat

Swimming looks like summer Seasonal sports, in fact, the water temperature in the swimming pool during winter is around 26 ℃, and the body needs to burn more heat to maintain body temperature. The same principle also applies to low-temperature yoga, outdoor cycling, etc.

4. Replace some seasonings with spices

Spices such as cinnamon, turmeric, and chili not only enhance food satisfaction, but their active ingredients can also promote thermogenesis. Adding cinnamon powder to hot milk is 80 calories less than the sugar version but still warms the stomach.

5. Wearing the right color to control appetite

Blue tableware and placemats can reduce food intake by 15%, while a cool toned environment can suppress appetite. On the contrary, red and yellow tableware can stimulate appetite, so try to avoid using such colored tableware in winter.

6. Seize the golden 90 minutes before bedtime

Soaking feet before bedtime in winter can not only improve sleep, but also soak in water at around 40 ℃ for 20 minutes, which is equivalent to the calorie consumption of jogging for 30 minutes. Note that the water level should not exceed the position of the triple yin intersection for the effect to be significant.

7. Cleverly utilize indoor temperature differences

to alternate activities between heated and unheated rooms, such as going to the balcony to dry clothes after working for an hour in the living room. Changes in temperature can stimulate metabolism, similar to the effect of mini alternating hot and cold baths.

8. Magic of Changing Eating Order

Drink clear soup first, then eat vegetables, and finally consume staple food and meat. This sequence can slow down the rate of blood sugar rise by 40%, effectively avoiding common postprandial fatigue and fat accumulation in winter.

Don't blame all winter weight gain on willpower, understanding the seasonal changes in the body is more important. Starting today, try these methods and you will find that the numbers on the weight scale have become much more friendly. Remember, fighting against winter obesity is not about going hungry, but about working intelligently with the body.