The golden period for weight loss in cold weather! Four moves burn fat accurately without rebounding, and muscle mass is as stable as Mount Tai

Does the cold wind make a down jacket look fat when wrapped in it? Don't rush to postpone your weight loss plan until the start Spring! The low-temperature environment actually hides the code for burning fat - when you are so cold that you shiver, your body burns five times more calories than at room temperature. But this is not encouraging you to stand in the wind and shake like a sieve. Scientific activation of "cold metabolism" is the way to go.

1. Choosing the right exercise time is more important than choosing the right movements

1. Fasting training in the morning

After 8 hours of fasting, liver glycogen reserves are close to bottoming out. At this time, doing 20 minutes of low-intensity exercise (brisk walking/skipping rope) can increase the fat supply ratio by 27%. Remember to drink warm water first to activate circulation, and replenish protein within 30 minutes after exercise.

2. Resistance training in the evening

From 4 to 6 pm, testosterone and growth hormone secretion peaks, and composite exercises such as squats/push ups are performed to increase muscle fiber recruitment efficiency. The interval between each action group should not exceed 90 seconds, which can maximize the stimulation of growth hormone secretion.

2. Eating enough protein is necessary to sustain fat burning

1. Mix 1.8 grams per kilogram of body weight

Winter basal metabolic rate will be higher than summer Seasonal highs range from 8-12%, but many people overeat due to increased appetite. Measured by palm size: Each meal of meat is about 1.5 palm sized, and 2-3 servings of dairy products per day (1 serving=200ml of milk).

2. Low temperature special supply protein combination

Animal protein (eggs/fish) combined with plant protein (beans/quinoa) increases absorption and utilization by 40%. Adding cinnamon, star anise and other warm spices during stewing can promote digestion and increase satisfaction.

III. Unique Fat Burning Techniques in Low Temperature Environments

1. Step by Step Cooling Bath

Starting from a water temperature of 38 ℃, the temperature drops by 1 ℃ every 2 minutes, with a minimum temperature of no less than 20 ℃. Alternating cold and hot stimulation increases the activity of brown fat by three times, which is specifically used for heat production and energy consumption.

2. Office in a slightly cold indoor environment

Keep the room temperature at 16-18 ℃ (gradually adapt), wear a single-layer fleece jacket instead of thick down, and allow the body to continuously regulate its temperature gently, consuming an additional 80-120 calories per day.

4. Sleep quality determines the destination of fat

1. The golden period from 10pm to 2am

During deep sleep, the secretion of growth hormone accounts for 70% of the day, which can selectively break down abdominal fat. Avoid exposure to blue light 2 hours before bedtime and keep the room temperature between 18-20 ℃ Good.

2. The combination of bedtime sleep promoting nutrients and

tryptophan (millet/banana)+magnesium (dark green vegetable) can accelerate melatonin synthesis. When the winter sunshine decreases, it is recommended to bask in the sun for 20 minutes at noon to maintain the circadian rhythm. Don't use winter as an excuse to hide meat, low temperature is the touchstone for testing metabolic ability. Starting from tomorrow, try wearing one less coat while commuting and declare war on the cold with trembling fat! Remember, the real antifreeze is not wrapped into Zongzi, but to make the body into an efficient small stove.