The golden period for weight loss! Remember the Two Precepts and Persist in Four, and your weight will plummet in a straight line

When wrapped in a thick coat in winter, the excess fat around the waist always quietly brushes away its presence. Don't rush to throw your weight loss plan into the drawer of "we'll talk next year", in fact, the low-temperature environment is the most feared opponent of fat - the basal metabolic rate is lower than summer Seasonal height is about 10%, and the amount of calories burned during exercise can be increased by 12%. Seize this period of fat burning dividends and compare summer with the right methods The sky is thinner and easier.

1. Quit two winter weight gain traps

1. High calorie heating compensation psychology

The happiness of holding hot milk tea in the palm of the hand often hides 500 calories and explodes Bullet. The human body naturally becomes thirsty when it is cold Hope for high sugar and high-fat foods, but the daily calorie demand in winter is only higher than in summer Seasonal 50-100 large cards. Replacing creamy hot drinks with red date ginger tea and baking sweet potatoes instead of cheesecake can provide a satisfying experience while reducing calorie intake by 30%.

2. Sedentary "hibernation mode"

For every 1 degree decrease in room temperature, people's average sitting time increases by 12 minutes. When watching TV shows on the sofa, only 50 calories are consumed per hour, equivalent to the energy of half a cookie. Setting up hourly standing reminders on your phone and pacing back and forth when answering calls can consume an additional 200 calories per day, equivalent to the effect of jogging for 20 minutes.

2. Adhere to Four Metabolic Accelerators

1. Eat enough high-quality protein for breakfast

When the body temperature is at its lowest in the morning, the thermal effect of protein foods can reach 30%. The breakfast combination of two boiled eggs and sugar free soybean milk is more hunger resistant than bread with the same calorie, and can also activate brown fat to generate heat. Experiments have shown that a high protein breakfast can increase daily calorie consumption by 5% -10%.

2. Break down exercise into fragmented time

Continuous exercise for 40 minutes is too difficult for many people, but 6 efficient 7-minute intervals are equally effective. Doing heel lifting exercises while brushing teeth, squatting deeply while waiting for the elevator, and using a flat support while watching TV, these "invisible exercises" can consume a total of 300-400 calories per day. The high metabolic state that lasts for 48 hours after a short-term burst of exercise is the hidden buff of winter fat burning.

3. Drink plenty of warm "metabolic water"

In low-temperature environments, the body is prone to misjudging thirst, and a 1% dehydration can cause a 3% decrease in metabolism. Using lemon water and dried tangerine peel Pu'er tea at around 40 ℃ instead of iced drinks can warm the stomach and increase metabolic rate by 3% -5%. Drink enough water per day (kg) x 30ml of body weight, and the urine should be light yellow to meet the standard.

4. Seize the golden 90 minutes before bedtime

The human body enters deep sleep 90 minutes after falling asleep, during which the secretion of growth hormone is three times higher than during the day. Turning off electronic devices in advance, soaking feet in 40 ℃ warm water for 10 minutes, and maintaining an ambient temperature of 16-18 ℃ in the bedroom can increase fat decomposition efficiency by 20%.

Don't be fooled by heavy down jackets to lose weight. Those who start now, next spring Heaven can harvest a brand new version of oneself. Starting from quitting a cup of cream topped coffee today, starting from putting on sneakers and going out for a quick walk, those seemingly small changes are quietly reshaping your metabolic engine.