Reject incorrect weight loss! Use these 5 healthy methods in winter to lose weight quickly without rebounding

When winter comes, the down jacket is wrapped into Zongzi, but the meat on the waist cannot be hidden? Don't rush to follow the trend and go on a diet. In low temperature environments, the body instinctively wants to store fat, and enduring hunger may lead to weight loss and gain. In fact, the metabolic rate in winter is higher than in summer The sky is 12% high, but choosing the right method can actually lead to losing balance.

1. Eat enough protein

1. High quality protein that is palm sized per meal

When cooking hotpot, it is better to add a few slices of fat beef instead of palm thick chicken breast. The thermal effect of protein can increase the consumption of 30% more calories during the digestion process. Add a boiled egg for breakfast and a steamed fish for dinner. The body burns twice as many calories as carbohydrates when breaking down protein.

2. Drinking the right drink can also supplement

In the morning, washing whey protein powder with warm water is more anti hungry than drinking sweet soybean milk. Drink a cup of sugar free Greek yogurt within half an hour after exercise, and the casein in it can continue to supply energy for 4 hours. Pay attention to controlling the daily total amount at 1.2-1.5 grams per kilogram of body weight, as overeating can actually increase the burden on the kidneys.

2. There are ways to choose carbohydrates

1. Replace white rice with resistant starch

Steam the potatoes and let them cool before eating. The starch inside will be converted into more difficult to digest resistant starch. Heating mixed grain rice after refrigeration can also increase satiety without significantly raising blood sugar. This operation can reduce carbohydrate calorie absorption by 10%.

2. Eating low GI fruits for afternoon tea

When feeling sleepy at three o'clock, it's wiser to chew an apple than a banana. The white orange peel of citrus fruits is rich in fiber, which can slow down sugar absorption when eaten along with the flesh. Berries are frozen in the refrigerator as snacks, and grabbing them can satisfy your sweet cravings without fear of gaining weight.

3. Choose the right time for exercise

1. Do aerobic exercise on an empty stomach in the morning

Wake up and drink a cup of black coffee before going for a brisk walk. After a whole night of glycogen depletion, exercise directly burns fat at this time. Pay attention not to exceed a duration of 40 minutes, as muscles are prone to strain in low temperature environments. Wear knee pads to warm up.

2. Resistance training after dinner

After 30 squats at 7 pm, eating carbohydrates can increase muscle glucose uptake efficiency by 25%. Buy a pair of adjustable dumbbells and place them next to the TV cabinet. When watching TV shows, do a few sets of side lifts, and the accumulation of fragmented movements is also considerable.

Fourth, ensure sleep quality

1. Soak your feet 90 minutes before bedtime

42 ℃ hot water should not reach your ankles until you sweat slightly before stopping. This temperature can stimulate the activity of brown fat cells and help you burn calories even after falling asleep. Remember to add two slices of ginger to promote circulation, but do not exceed 15 minutes to avoid collapse.

2. Keep the bedroom dark enough

Changing curtains with a shading rate of 95% can increase melatonin secretion by 20%. Charging a mobile phone in the living room, blue light can interfere with leptin secretion. The ideal room temperature is controlled at 18 ℃, and sleeping in a low-temperature environment is equivalent to doing mild cold therapy.

5. Emotional management is very important

1. Schedule cheat meals every week

Strictly control calorie intake. After three weeks, choose a lunch to have hotpot. Sudden calorie intake can trick the body into increasing metabolism. Be careful not to overeat at night, as returning to a normal diet the next day can actually break through the plateau period.

2. Use aroma to regulate appetite

Place a bottle of grapefruit essential oil in the office and smell it to suppress appetite. Adding a cinnamon stick when boiling black tea can reduce thirst for sweet foods due to its unique aroma components Hope. Spray some wooden perfume on your wrist. Smell it when you are anxious to reduce the probability of stressful eating. Winter weight loss is like turning on power-saving mode on your phone. Instead of forcibly shutting it down (dieting), it's better to optimize the background program (metabolism). Wear warm underwear Go to the vegetable market and stroll around twice. Buy a pair of jeans that are one size smaller and hang them prominently in the wardrobe. Use your body's favorite rhythm to gradually lose weight Economic affairs.