Weight loss counterattack: Persist in these 6 small things in winter, lose weight and slim waist

When winter arrives, with a down jacket wrapped around, the flesh on the waist immediately enters "stealth mode". But mirrors don't deceive people. In the moment they take off their thick coats after the New Year, how many people's expressions change from confidence to collapse in an instant? Don't rush to hide your weight scale under the bed, the cold season is actually the most vulnerable period for fat - basal metabolism is better than summer A sky height of 5% -7% means that lying down can burn more calories. Seize these 6 golden habits and let excess fat quietly disappear in places you can't see.

1. It is necessary to eat protein for breakfast

1. Why is protein [SEP]? After 8 hours of fasting, the body is in a "standby energy consumption" mode. High quality protein can activate thyroid hormone secretion, increasing the daily metabolic rate by 15%. Compared to a carbohydrate based breakfast, a protein breakfast can naturally reduce lunch intake by 200 calories.

2. Golden combination Formula

Consuming 0.8-1g of protein per kilogram of body weight, paired with 1 fist of slow carbon. For example, 60 kg people eat 2 eggs+1 piece of whole wheat bread+200 ml sugar free soybean milk for breakfast, and feel full until noon without pressure.

2. Turn drinking water into a fat burning switch

1. The special function of low-temperature water

Drinking 500ml of room temperature water can temporarily increase metabolism by 24%, while drinking the same amount of ice water requires an additional 9 calories to heat up. Drinking 1.5L of cold water every day is equivalent to consuming half a bowl of rice calories more.

2. Most The best time to drink water

is to wake up metabolism with 300ml on an empty stomach in the morning, suppress appetite with 200ml 15 minutes before meals, and supplement 100ml every 15 minutes during exercise. Pay attention to drinking slowly in small sips, as pouring water in large sips can actually cause edema.

3. Cleverly activate brown fat with cold

1. Low temperature stimulation method

When taking a shower, rinse the limbs with 20 ℃ cold water for 30 seconds, repeat 3 times. This mild cold stimulation can increase the activity of brown fat by 42% and burn white fat continuously for 6 hours. People who are afraid of cold can start adapting from 25 ℃.

2. Indoor temperature control

Keeping the room temperature between 18-20 ℃, the body will generate heat and consume energy through trembling. Walking around the house wearing a single-layer sweater consumes 12% more calories than wearing thick pajamas.

4. Exercise time is more important than intensity

1. Fragmented exercise rule

Efficient exercise for 5 minutes 6 times a day is more effective in burning fat than continuous 30 minutes of exercise. During office hours, do 20 squats every hour and then squat against the wall for 1 minute to improve metabolism until bedtime.

2. Winter Special Sports

Snow brisk walking consumes 1.8 times more energy than flat ground walking, and 10 minutes of indoor skipping rope is equivalent to 25 minutes of jogging. People without exercise foundation can start fat burning by jumping up and down for 1 minute in 3 groups every day.

5. Learn to be "picky eaters" for dinner

1. Carbonization technique

Put the main food last and eat 200g green leafy vegetables+100g protein first. This way, blood sugar levels rise more smoothly and the efficiency of fat breakdown at night increases by 33%. Hot pot enthusiasts can first boil three plates of vegetables before eating meat.

2. A must quit late night snack trap

Eating after 8 pm can reduce the secretion of growth hormone by 75%, which is specifically responsible for breaking down fat. If you are really hungry, use 200ml warm milk and 5 almonds to deceive the brain's hunger signal.

6. Sleep is the cheapest weight loss medicine

1. The fat burning mechanism of deep sleep

Sleeping one hour earlier than usual increases leptin secretion by 18% and reduces ghrelin by 12%. Ensure that you fall asleep before 11 o'clock, as your body will consume an additional 400 calories during the deep sleep phase, which is equivalent to jogging for 45 minutes.

2. Methods to improve sleep quality

Soak your feet for 10 minutes (at a water temperature of 40 ℃) 90 minutes before bedtime, and drink 200ml sugar free jujube seed tea. Using blackout curtains in the bedroom and controlling the ambient temperature between 16-18 ℃ is most beneficial for fat metabolism. These habits are like dominoes, persisting for two weeks will form a positive cycle. When others are in spring When Ji went on a crazy diet, you were already strolling leisurely in last year's jeans. Remember, every pound of fat lost in winter is given to Kai The most stunning gift of spring itself.