Winter easy to slim physique cultivation: 5 methods to make metabolism soar and bid farewell to rebound

When winter comes, hot pot milk tea wheel On the battlefield, the numbers on the weight scale seem to have been enchanted and remain unchanged? Don't rush to throw the blame onto the down jacket, it may be your metabolism secretly hibernating. In fact, a low-temperature environment is the golden period for fat burning. Mastering these tips can turn the body into a 24-hour uninterrupted "heating station", and eating hot pot can quietly make you lighter.

1. Breakfast is the starting key for metabolism

1. Protein priority principle

Within 30 minutes of waking up, consume more than 20 grams of protein, equivalent to 3 eggs or 200 grams of Greek yogurt. The thermal effect of protein in food can increase metabolism by 30% after breakfast, and this warming effect continues until before lunch.

2. Reject the "false warmth" trap

The combination of hot lattes and sweet bread will make insulin fluctuate violently. It is more sensible to choose sugar free soybean milk with whole wheat sandwiches. Adding 5-10 grams of healthy fat, such as avocado or crushed nuts, in low temperature weather can prolong satiety for 3 hours.

2. Turning Cold into Fat Burning Assist

1. Step by Step Low Temperature Exposure

Schedule 10-15 minutes of low temperature adaptation twice a day, such as washing your face with slightly cooler water in the morning and not rushing to wrap your scarf tightly when going out. When the body surface temperature is slightly lower than the comfort zone, the activity of brown fat will be significantly enhanced.

2. Cleverly utilize temperature difference

It is most ideal to control the indoor and outdoor temperature difference within 8 ℃, and it is recommended to set the temperature of the air-conditioned room at around 20 ℃. Suddenly rushing into the cold wind from the heating room can easily stimulate appetite, so it is more scientific to transition for 2 minutes in the lobby before going out.

3. Exercise should play the "time difference"

1. Fasting in the morning is the golden 20 points

After getting up, do group yoga or brisk walking. At this time, glycogen reserves are low, and the proportion of fat energy supply is as high as 67%. Pay attention to controlling the intensity at the level of slight sweating, as high-intensity exercise can actually stimulate appetite.

2. Fragmented Exercise Bonus

Doing a 30 second high leg lift every hour of sitting can increase metabolism by 12% throughout the day. Squatting against the wall while watching TV, watching two episodes is equivalent to consuming half a bowl of rice calories more.

4. Eating the right food is cheating

1. Spice Magic

Add two slices of ginger or half a spoonful of cinnamon powder when stewing dishes. The active ingredients in these spices can increase postprandial calorie consumption by 50 calories. Eating capsaicin based foods 3 times a week for 6 weeks can increase the resting metabolic rate by 5%.

2. High fiber carbon water selection

Replace some polished rice flour with taro and lotus root, and their resistant starch content doubles after refrigeration. This type of 'frozen carbon water' requires more energy to digest, resulting in a 10-15% reduction in actual heat absorption.

5. Sleep is an invisible fat burning field

1. Seize the deep sleep period

The period of deep sleep from 10 pm to 2 am, during which growth hormone secretion accounts for 70% of the day, and this is the critical period for burning fat while lying down. Avoid blue light stimulation 90 minutes before bedtime, and maintain a room temperature of 16-18 ℃ for optimal results.

2. Clever use of caffeine cycle

The caffeine consumed in the morning is metabolized by evening without affecting melatonin secretion. But avoid caffeine after 3pm, a latte may help you burn the equivalent of 20 minutes of brisk walking.

These methods are like installing an intelligent temperature control system on the body, keeping the metabolic engine at its maximum Excellent working condition. Starting from tomorrow's breakfast, you will try to combine and use it. Two weeks later, you will find that you suddenly have more activity space inside your down jacket. Remember, the essence of a lean physique is to teach the body to intelligently produce heat, rather than just eating less and moving more.