Losing weight is not just about losing weight! Doing this diet and exercise in winter has an unimaginable effect

When winter comes, wrapped in down jackets, many people quietly stuff their weight loss plans into the bottom of their wardrobes. But you may not know that this season is actually the golden period of body metabolism - in a low-temperature environment, fat burning efficiency is higher, and even breathing quietly burns calories. Misunderstanding 'Dongzang' as' Dongpang 'can cause the body to miss a natural opportunity for upgrading.

1. Three hidden advantages of winter diet

1. Fat burning buff for warming up food

When steaming hot clay pot dishes emit white gas, it not only warms hands. Warm foods such as ginger and cinnamon can increase body temperature by 0.5-1 ℃, which is equivalent to adding accelerators to metabolism. Try cutting white radish into pieces and stewing beef. The glucosinolates in radish can double the warming effect when exposed to meat protein.

2. High protein Warmth Magic

Compared to Summer Tianliang mixed dishes are the staple food, and winter plates are more suitable for producing high-quality protein the size of a palm. The thermal effect of protein foods can reach 30%, which means that eating 100 calories of chicken breast requires the digestion process to consume 30 calories. Pay attention to choosing parts with low fat content, such as skinless poultry or beef tenderloin.

3. The intestinal assistance of fermented food

The bubbling sound of the kimchi jar is actually probiotics at a party. Low temperatures can slow down intestinal peristalsis, while live bacteria in fermented foods such as natto and yogurt act as small motors for the digestive system. Combining sugar free yogurt with oatmeal for breakfast can increase the survival rate of beneficial bacteria by 40%.

2. Exercise Plan Requires Winter Special Edition

1. Golden Adjustment of Morning Exercise Time

You don't have to force yourself to run in the cold wind, 2 hours after sunrise is the best time Best time slot. At this point, the surface temperature begins to rise, blood vessels switch from "energy-saving mode" to "working state", and joint synovial fluid is fully secreted. Doing a 10 minute warm-up exercise indoors before going out can avoid direct stimulation of the respiratory tract by cold air.

2. Snow application of interval training

alternates between brisk walking for 3 minutes and slow walking for 2 minutes on flat ground, doubling the effect when moved to snow. Fluffy snow will increase the ground reaction force, which is equivalent to putting invisible weight on the muscles of the lower limbs. Remember to choose a non slip sole, reducing the stride to 80% of usual is safer.

3. Shaping window period after bathing

15 minutes after bathing is a unique fitness benefit in winter, with pores in a dilated state and muscle temperature 1-2 ℃ higher than usual. At this time, doing static training with flat support will significantly increase the activation level of the core muscle group. Completing 3 sets of cat style stretches on the carpet can simultaneously improve the winter posture with a hunchback and chest.

3. Winter metabolic traps that are easily overlooked

1. Seasonal camouflage of dehydration signals

Winter thirst is higher than summer thirst The sky is sluggish by 30%, but the hidden dehydration in the heating room continues. Observing the color of urine is more reliable than waiting for thirst, and the color of a light lemon water sample indicates that the water volume meets the standard. Carry a frosted glass with you to visually remind yourself to drink more water.

2. Serious gap of sunshine vitamins

Wearing like a Zongzi really keeps warm, but it also blocks 90% of vitamin D synthesis pathway. When it is continuously cloudy, it is necessary to consume 400IU of vitamin D supplements every day. For lunch, choose mushrooms and scrambled eggs. Mushrooms that have been irradiated with ultraviolet light contain vitamin D2, while egg yolks provide D3.

3. Subtle balance of sleep temperature

A bedroom temperature of 20 ℃ may seem comfortable, but it actually inhibits brown fat activity. Turn down the air conditioner by 2 degrees, cover it with a slightly thinner blanket, and activate a mild thermogenic reaction in the body. Soaking feet in 40 ℃ hot water for 10 minutes before bedtime can help lower core body temperature by 0.5 ℃ and enter deep sleep faster.

Don't treat winter as a lull in weight management anymore. Low temperature environments are actually the body's built-in fat burning laboratory. When others are busy putting on winter fat, you can easily overtake on corners through these temperature difference intelligence. Starting from the cup of steaming soybean milk for breakfast tomorrow, every cold day will become a springboard for metabolic upgrading.