Weight loss does not rebound! 3 scientific methods to help you lose 20 pounds of meat in winter and maintain muscle lines

When winter arrives, the flesh on the waist begins to expand recklessly when wrapped in a down jacket. Don't rush to throw your weight loss plan into hot pot and rinse it off! Low temperature environment is actually the natural gym that fat fears the most. Mastering these scientific methods can not only shake off stubborn fat, but also make muscle lines appear faintly under sweaters.

1. The calorie deficit is not caused by hunger

1. Protein priority principle

Replace the rice bowl with palm sized protein blocks for each meal, and take turns serving chicken breast, fish and shrimp, and tofu. Protein digestion requires consuming more calories and can also mend muscle fibers that are slightly damaged after exercise like a small tailor. People who eat 30 grams of protein for breakfast will automatically consume 200 fewer calories for lunch.

2. Smart Carbon Water Selection Method

Slow carbon competitors such as sweet potatoes and oats take three times longer to digest than white rice. Try moving the carbohydrates from dinner to within an hour after exercise. At this point, the muscles will absorb glycogen like a sponge, giving no chance for fat accumulation.

3. Stealth eating method of fat

Mix avocado with sugar free yogurt, sprinkle nuts on salad, these high-quality fats will quietly elongate the feeling of fullness. When the body detects a stable energy supply, it will turn off the fat storage switch of the "hunger mode".

2. Cold itself is a fat burning tool

1. Low temperature exercise bonus

The same slow jogging can burn 12% more fat at 10 ℃ than at 25 ℃. Drink a cup of black coffee before going out to put brown adipose tissue into combat mode. This special fat is specifically responsible for burning ordinary fat for heating.

2. Taking a shower can also help you lose weight.

Before going to bed, rinse your calves with water at around 20 ℃ for 30 seconds, which is equivalent to sending a "cold signal" to your body. If you persist for two consecutive weeks, the volume of subcutaneous fat cells will significantly decrease, just like slowly deflating a balloon.

3. Trembling Weight Loss Method

Stand on the balcony without a coat for 5 minutes, wait for your body to start trembling slightly before entering the house. This non exercise heat production process can consume 400 calories per hour, equivalent to the effect of brisk walking for an hour.

3. Sleep is an invisible shapeshifter

1. During the golden fat burning period [SEP], from 10 pm to 2 am, the secretion of growth hormone is three times higher than during the day. People who sleep deeply during this period have a 20% increase in the rate of abdominal fat breakdown. Set the phone to warm light mode for melatonin to work on time.

2. Bedtime protein curfew

Eat your last meal 3 hours before bedtime and give insulin enough rest time. Continuous high insulin levels at night are like sending a "stock up notice" to fat cells.

3. Bedding temperature control technique

Keep the bedroom between 18-20 ℃, with a thin cover that exposes the ankles. A slightly cooler environment can keep the body in a mild fat burning state throughout the night, like setting up a slow stew pot.

Don't be scared by the numbers on the winter weight scale. Muscle density is 18% higher than fat, and you may have lost two laps in size but your weight hasn't changed. Now put on your sports bra and look in the mirror. The faint outline of the vest line is the real report card that your body gives you. Remember, every pound of fat lost in winter, spring The sky will turn into a turning point.