The secret to weight loss from 120 pounds to 95 pounds: stick to these 6 small things, easily lose weight without rebounding

In winter, wrapped in a thick coat, the numbers on the weight scale seem to follow suit; Hibernation "; Did it happen? Don't rush to save your weight loss plan until spring Oh my, actually the cold season is the golden period for burning fat! When the body needs more calories to maintain body temperature, the basal metabolic rate is higher than summer The sky is 5% -7% higher, seize this natural advantage, and your weight loss efficiency may double.

First, breakfast must be eaten correctly; Fat burning switch;

1. The principle of protein priority: choose 2 boiled eggs or 1 cup of sugar free soybean milk. The thermal effect of protein can make the digestion process consume 30% more calories, and burn 45 calories more than without breakfast.

2. Reject the hidden sugar trap: avoid packaged oatmeal and sweet soybean milk, use 20g pure oatmeal with Kia seeds, and reduce the fluctuation of blood sugar by 60%.

3. The rule of warm food: a bowl of millet and pumpkin Congee can promote metabolism more than cold milk. Lipase activity increases by 13% for every 1 ℃ increase in body temperature.

2. Take the gym; Moving "; Entering daily life

1. Commuting renovation plan: Get off two stops in advance and walk for 6000 steps a day, which can consume an additional 200 calories, equivalent to the calories of one bowl of rice.

2. Office fragmentation exercise: Do a 3-minute wall squat every hour of sitting, activate the thigh muscles, and continue burning fat for 6 hours.

3. Home resistance training: Use a mineral water bottle to do side lifts for 15 minutes a day. For every 1 kilogram increase in muscle mass, the basal metabolism increases by 50 calories per day.

3. Winter special drink accelerates metabolism

1. Cinnamon apple tea: 1 cinnamon stick+half an apple boiled in water, cinnamaldehyde reduces the volume of fat cells by 20%.

2. Ginger Lemon Water: 3 slices of fresh ginger+1/4 lemon juice, the effect of raising body temperature lasts for 90 minutes.

3. Black coffee time window: Drink 1 hour after breakfast, caffeine promotes brown fat activation, and increases fat burning efficiency by 10%.

4. Sleep is a natural leptin factory

1. Golden bedtime: Lie down before 22:30, and during deep sleep, the secretion of growth hormone increases threefold, specifically for breaking down abdominal fat.

2. Bedroom temperature control: Maintain an environment of 16-18 ℃, and the human body will actively burn brown fat to maintain body temperature.

3. Fasting 90 minutes before bedtime: Give insulin a 12 hour fall back period to avoid sustained activation of fat synthesis signals.

5. Stress management is more important than dieting

1. Respiratory stress reduction method: take 4-7-8 breaths three times a day (inhale for 4 seconds hold for 7 seconds exhale for 8 seconds), and cortisol levels will be reduced by 27%.

2. Mindfulness diet training: Chewing 20 times per bite can increase postprandial satiety by 30% and naturally reduce snack intake.

3. Weekend forest bath: Exposure to the natural environment for 2 hours per week reduces stress hormones by 15% and accelerates waist circumference changes by 1.5 times.

6. Winter exclusive nutrition combination punch

1. Vitamin D supplementation: supplement 1000IU per day when there is insufficient sunlight, and people who lack vitamin D lose weight 40% slower.

2. Doubling dietary fiber: consume 30 grams per day (about 2 bowls of blanched broccoli), and the gut microbiota produces butyric acid to inhibit fat accumulation.

3. High quality fat selection: 10 grams of walnuts or 5 almonds per day, omega-3 fatty acids reduce visceral fat synthesis. Don't be deceived by heavy winter clothes, your body is quietly performing; Thermal leather Fate;. Starting from tomorrow's breakfast, implement these 6 strategies. When the spring breeze brushes your face, you will not only gain a lightweight physique, but also a lean physique that does not rebound throughout the year. Remember, losing 1 kilogram of fat in winter is equivalent to losing it in summer The volume of 1.5 kilograms lost in the sky!