Low weight loss efficiency? Exercising during these four time periods can also help you lose weight quickly in winter

When winter comes, many people find it particularly difficult to lose weight. Although I haven't eaten much and exercised much, my weight seems to have frozen in place. It's not that you don't work hard, but that you haven't found the golden time for exercise. In winter, human metabolism naturally slows down, but as long as these key periods are seized, the fat burning efficiency can double.

1. Metabolic Advantage

After a night of fasting, the body's glycogen reserves are lower. At this time of exercise, the body will prioritize mobilizing fat for energy supply, and the fat burning efficiency is about 20% higher than after meals. Drink a glass of warm water before exercising to avoid low blood sugar.

2. Exercise Selection

It is recommended to engage in moderate to low-intensity aerobic exercise, such as brisk walking, jogging, or skipping rope. The duration should be controlled at 30-40 minutes, and the intensity should be based on being able to speak normally.

2. 1 hour before lunch

1. Hormone levels

Cortisol levels are higher at 10-11 am, and combined with exercise, they can accelerate fat breakdown. At this time, the body temperature has also increased compared to the morning, and the muscle flexibility is better.

2. Exercise Schedule

is suitable for 10 minutes of high-intensity interval training combined with 20 minutes of strength training. HIIT can produce afterburning effects, while strength training can increase basal metabolic rate.

3. From 17:00 to 19:00 in the evening

1. physiological peak

During this period, the core temperature of the human body reaches its highest point throughout the day, and muscle strength and flexibility are the highest Good. Research shows that during exercise, endurance performance is 5-10% higher than in the morning.

2. Precautions

It is recommended to complete exercise before dinner and supplement with an appropriate amount of protein after exercise. Avoid vigorous exercise within 3 hours before bedtime to avoid affecting sleep quality.

4. Bedtime Soothing Period

1. Relaxing Effect

Engaging in soothing exercises 1-2 hours before bedtime can reduce stress hormone levels. Yoga, stretching and other exercises can also improve sleep quality, and high-quality sleep itself can help with weight loss.

2. Exercise taboos

Avoid actions such as handstands and vigorous twisting. It is recommended to choose relaxing postures such as cat style stretching and baby style, with each movement held for 30 seconds and repeated for 2-3 groups. After finding a suitable exercise period for oneself, the key is to maintain regularity. Pay attention to keeping warm during winter exercise, and do sufficient warm-up and stretching before and after exercise. Persist for 4-6 weeks, and the body will form new metabolic memories, making weight loss twice as effective. Remember, there is no best exercise time, only the rhythm that suits you best.