Refuse the pain of dieting! 4 scientific methods to achieve hunger free weight loss in winter

When winter comes, weight loss plans are always defeated by steaming hot pot and soft roasted sweet potatoes? Don't rush to hide the weight scale under the bed! Scientific evidence has shown that the body actually has its own fat burning buff in low temperature environments, and the key is to use the right method - getting dizzy and disoriented from hunger is not the correct answer. Unlock a few warm strategies today to encourage fat to quit voluntarily, and even if you eat well, you can still shed winter fat.

1. The dietary strategy of protein priority

1. The secret weapon of prolonging satiety

Compared with a bowl of congee with pickles, two boiled eggs and half a root of corn can make stomach satisfaction last for 3 hours more. Protein molecules require more time to break down, and this digestion process itself consumes calories, which is the legendary food heating effect. In the season of freezing hands and feet, remember to ensure high-quality protein of palm size for each meal.

2. Clever combination of carbon water trap

Replacing mashed potatoes with potato chunks and white noodles with mixed grain noodles can reduce the glycemic index through physical changes. Carbon water is not an enemy, but it needs to be paired with dietary fiber and protein to form a golden triangle. For example, pairing rough rice with celery and stir fried beef can prevent blood sugar from riding a roller coaster.

2. The Magic relationship between Temperature and Metabolism

1. The Hidden Benefits of Hot Soup

Drinking a bowl of tomato tofu soup before a meal is not just about warming the stomach. Studies have shown that this action can reduce the calorie intake of a regular meal by 12%. Pay attention to choosing clear soup instead of thick soup, control the temperature at around 60 ℃, and sprinkle some white pepper powder to activate brown adipose tissue.

2. Fat burning advantages in low-temperature environments

Indoor heating should not be turned on too much. A slightly cold environment of 18-20 ℃ can increase metabolic rate by 5%. When cold air comes into contact with the neck, the human body will involuntarily tremble and produce heat, which consumes solid fat reserves. Of course, don't forget to wrap a scarf to protect your cervical spine.

3. Sleep is the cheapest fat loss supplement

1. Melatonin's fat burning time

Growth hormone secreted during deep sleep is equivalent to a natural fat burning agent. Staying up late for three consecutive days can reduce fat breakdown efficiency by 55%. It gets dark early in winter, so why not go to bed half an hour earlier? The blue light on your phone can suppress melatonin, which doesn't need to be emphasized anymore, right?

2. Heat consumption in bed

Don't underestimate the cold resistance consumption of curled up posture, shaking for 15 minutes is equivalent to jogging 1 kilometer. Choosing a down comforter with a fluffiness of 800+can create a better slightly cold sleeping environment. Remember, it's a slight cold, not a freeze, as catching a cold is not worth the cost.

4. Sustainable Principles of Happy Exercise

1. Fragmented Exercise accumulation Method

Refuse to grit your teeth and run in the cold wind, and instead squat against the wall for 1 minute in 6 groups every day, with a cumulative effect no worse than continuous exercise. Step up 30 times when receiving water in the office, and lift it when waiting for the elevator Anal movements, these fragmented movements quietly boost metabolism throughout the day.

2. Let fat burn in laughter

When watching TV shows, do hip bridges on the sofa and dance funny dances with fitness videos. Exercise intensity is not important, persistence is the key. Winter sportswear should be designed with a sweat wicking layer and a windproof outer layer, and should be changed immediately after sweating to prevent catching a cold. By now, you should have realized that the essence of winter weight loss is to cooperate with nature rather than fight against it. Instead of repeatedly jumping between hunger and overeating, it's better to make good use of the natural assist of low temperature. Starting from the soft boiled egg for breakfast tomorrow, let your body gradually become lighter in warmth and satisfaction.