Losing 10 pounds in winter with just a few tips! Complete Guide to Diet and Exercise

Imagine a snowy morning, you stand in front of the mirror holding the "insulation layer" around your waist and sighing, while your neighbor colleague has quietly put on last year's tight jeans. Don't rush to use down jackets as a meat covering tool. Winter is actually the golden period for fat burning - the body needs to consume more energy to maintain body temperature in low temperature environments. At this time, adjusting diet and exercise strategies may be more effective than in summer Sweating for three hours is still significant.

I. Guidelines for avoiding pits in winter diet

1. Carbon water trap

Hot milk tea with sugar fried chestnuts is a standard configuration in winter? The body naturally becomes thirsty in low temperature environments High calorie content is desired, but refined carbohydrates and added sugar will stick to fat like 502 glue. Change the pearl milk tea of afternoon tea into sugar free red bean soup, and change the Roasted chestnuts in sugar-coated heated sand into original roasted sweet potatoes, which can reduce the consumption of 300 calories without reducing the satisfaction.

2. Invisible grease

There are two spoons of animal oil hidden at the bottom of the bubbling hot pot soup, and the rice oil on the surface of the casserole porridge is three times more calorific than the Congee itself. Remove the solidified butter before rinsing the meat, and skim the surface oil film when drinking Congee. These small actions can reduce 200 calories per day. When I crawled out of bed in the morning, my body felt like a frozen phone in urgent need of charging. First, pour 300ml of warm water to activate the metabolic machine, then pair a boiled egg with half a corn, which consumes less fat than eating steamed buns on an empty stomach but can sustain hunger until noon.

2. The colder it gets, the more effective exercise tips

1. Fragmented fat burning

During public transportation, alternate between toe pads and back kicks, and do two sets of squats when receiving water in the office. These inconspicuous small movements can keep the body in a "low-power burning" state at all times. Actual testing shows that exercising for 2 minutes every hour consumes an additional 120 calories per day.

2. Cold environment bonus

When jogging at around zero degrees, the body needs to burn an additional 15% of calories to maintain body temperature. Wearing ear protection while walking in the park is like having your own fat burning accelerator. But it is important to promptly replace the sweat inside after exercise Clothes, to avoid the invasion of cold air.

3. Home resistance training

Don't want to go out on rainy days? Use two bottles of mineral water to do side lifts and shoulder exercises, and sway the kettlebells when carrying books in the suitcase. For every 1 kilogram increase in muscle mass, the resting metabolic rate increases by 2%, and lying down burns more fat than others.

III. Maintenance Techniques for Metabolic Switches

1. Temperature Regulation

Wearing short sleeves in a heated room can confuse the body's temperature sensing system. Maintain a room temperature of 18-20 ℃, wear moderately warm clothing, and keep fat cells alert to the need for heating Awareness.

2. Drinking Water Rhythm

In winter, thirst decreases by 30%, but dehydration can cause a 2% decrease in metabolic rate. Set a mobile reminder to drink 100ml of water per hour, choose warm water at around 40 ℃, which has a 60% higher absorption efficiency than ice water.

3. Sleep Quality

A large temperature difference between inside and outside the bed can easily lead to shallow sleep, and when there is insufficient deep sleep, the efficiency of fat breakdown decreases by 50%. Use mugwort before bedtime Soaking your feet for 10 minutes can help you enter deep sleep more quickly than counting sheep. Feeling the gradually loose waistline inside the down jacket, you will understand that losing weight in winter is like using the cold wind as a fitness coach. Don't wait for spring Genius is in a hurry to buy weight loss tea. Seize this special period when the body has its own fat burning buff and start it next year Spring may bring a double surprise - it not only sheds excess fat, but also saves money on buying a size one spring outfit.